While the name of this exercise may seem like this is a neck exercise, it’s actually one of the most efficient ways to grow a bigger chest, especially if you struggle with this because of chest genetics.
The Gironda Neck Press happens to be one of Vince’s signature exercises, as it presents a unique way for developing a well-defined chest and front delts. So if you want to add a swole chest to crown your physique, keep in mind that this exercise has everything you’re looking for, so be sure to add it to your routine!
Understanding the Gironda Neck Press for growing a bigger chest
The Gironda Neck Press is a variation of the traditional bench press that targets the upper chest and front delts with greater intensity. In this exercise, instead of lowering the barbell toward the mid-chest, it is directed toward the base of the neck. This altered movement pattern shifts the emphasis from the lower chest to the upper chest and shoulders, providing a unique stimulus for muscle growth and development.
How to perform the Gironda Neck Press
To perform the Gironda Neck Press, follow these steps:
- Set up a flat bench with a barbell loaded with an appropriate weight.
- Lie down on the bench with your feet firmly planted on the floor and maintain a stable body position.
- Grasp the barbell with a grip slightly wider than shoulder-width apart, and lift it off the rack.
- Lower the barbell towards the base of your neck while maintaining control and stability.
- Pause briefly when the barbell is near your neck, and then push it back up to the starting position.
- Repeat the movement for the desired number of repetitions.
It is crucial to prioritize proper form and technique to maximize the effectiveness of the exercise and reduce the risk of injury. Keep your elbows slightly flared out, but not excessively, to maintain tension on the targeted muscles. Avoid bouncing or using momentum to lift the weight. Control the eccentric (lowering) and concentric (lifting) phases of the movement to fully engage the muscles throughout the exercise.
Benefits of the Gironda Neck Press
The Gironda Neck Press offers several benefits that contribute to overall chest development:
- Upper Chest Emphasis: The unique movement pattern of the Gironda Neck Press places a greater emphasis on the upper portion of the chest. By targeting this specific area, you can develop a well-rounded and defined chest.
- Front Delt Activation: Along with the upper chest, the Gironda Neck Press also engages the front deltoids (shoulders). This dual emphasis on the upper chest and front delts helps create a balanced and aesthetically pleasing physique.
- Muscle Fiber Recruitment: The altered bar path and grip width during the exercise require increased stabilization, leading to greater muscle fiber recruitment throughout the chest and shoulders. This enhanced recruitment stimulates muscle growth and strength gains.
Safety Tips for this Exercise
While the Gironda Neck Press can be a highly effective exercise, it is essential to consider the following factors:
- Shoulder Mobility: Individuals with shoulder mobility issues or previous shoulder injuries should exercise caution when attempting the Gironda Neck Press. It is crucial to maintain proper form and avoid excessive stress on the shoulder joints. If you experience discomfort or pain, discontinue the exercise and consult with a healthcare professional.
- Gradual Progression: As with any exercise, it is important to start with an appropriate weight and gradually increase it over time. This progressive overload ensures that your muscles adapt and grow without placing excessive strain on your joints.
- Individual Variations: Each person’s anatomy and biomechanics may vary, and what works for one individual may not work as effectively for another. It’s important to listen to your body, make adjustments, and focus on exercises that
Looking for other chest exercises you can add to your training splits? Click here to read more!