In Part 2 of this series, we will further explore Grimek's recommendations for expanding the rib box. We will also concern ourselves with how best to develop the muscles of the chest from Grimek's point of view. Finally, we will look at a training program which Grimek prescribed many years ago for those seeking to gain muscular bodyweight and strength.
John Grimek was a big believer in variety when it came to exercise. Variety, he said, rejuvenates a lifter's training program and stimulates new muscle growth. Without variety, Grimek argued that a lifter goes stale, loses enthusiasm, and fails to develop a fully balanced and symmetrical physique. It is for these reasons that Grimek practiced a relatively large number of chest and other exercises over his long training career. We looked at a few of these exercises in Part One of this series. With the exception of hangs on a chinning bar (one of Grimek's favorites), all other chest-expansion movements described in the previous installment are done on a flat or supine bench.
The commercialization of the incline bench in the early 1950s brought popularity to this apparatus, and it was described by many as a "new invention" for building muscles. Despite popular belief, however, the incline bench had its beginning far before the 1950s. John Grimek used a primitive form of the incline bench as far back as the early 1930s. It was at this time that the future Mr. America discovered that performing chest exercises while in an incline position can greatly aid expansion of the rib box and development of the chest muscles. Describing the exercises he practiced on an incline bench, Grimek said, "These exercises will affect the muscles more vigorously and in a different manner. Because of their nature and the leverage involved they have the ability to stretch and pull certain muscle groups more completely thus activating them more thoroughly."
Grimek held a similar viewpoint for decline bench work. He argued that many movements take on new life when done in a decline position. An example is the pullover. When done on a flat bench, the pectorals, deltoids, and upper back muscles are allowed to relax when the weight is brought up and over the face. However, when the pullover is done on a decline bench, the angle of the weight relative to the body keeps tension on these muscles even when the weight is suspended overhead.
Grimek did not favor doing "bench" exercises in one plane over another. Rather, he opted to do a mix of supine, incline, and decline work. By using all three planes in his chest training (though, not necessarily in the same workout), Grimek believed that he developed his muscles more thoroughly and more broadly than he would have had he solely trained on a flat bench. Furthermore, Grimek often used a variety of different benches and incline / decline positions to ensure that his muscles developed uniformly. He urged lifters to experiment with different bench constructions and incline positions to determine which configurations were most conducive to their particular needs and exercise choices. In Strength and Health, Grimek wrote,
". . . it is best to have a bench that can be adjusted to any desired incline needed, or else have two or three benches of varying inclines. One may find that on certain inclines the two hands dumbell press is easier done although not less effective. While another angle of incline such leverage movements such as the pullover and similar exercises can be practiced more advantageously. Some benches vary in their construction from the floor to the seat, which has a slight advantage for some while it may handicap another. Therefore discover the angle you prefer to perform your exercises and stick to it. On the other hand it is wise, if you have the equipment and time to use all variations of the inclines and perform a set of exercises on each."
During his bulk-gaining years, Grimek typically employed six "bench" exercises for building his chest, though only a selected few of these were done during any particular workout. He would often recommend to lifters anxious to build a better chest to include two or three exercises from this group in each workout, selecting a different combination of exercises and / or a different bench position (supine, incline, or decline) each training session. A description of each of these six exercises is given below.
(1) Press with Barbell - Whether done in the supine, incline, or decline position, Grimek considered this exercise to be a superb movement for developing the muscles of the chest, back, arms, and shoulders. He preferred to do this exercise with a relatively wide grip, and he pressed the weight in a straight line upward. Grimek generally recommended doing 12 to 15 repetitions with this exercise.
(2) Bent-Arm Pullover - This exercise is done with either a barbell or a pair of dumbbells, and the arms are kept bent. Bending the arms allows a slightly heavier weight to be used without undue strain on the shoulders. As the weight is brought back and behind the head, the hips should remain low on the bench or seat, the back should be kept flat on the bench, and you should breathe as deeply as possible. After a full stretch, the weight is brought upwards and above the head as you exhale. Grimek recommended 15 to 20 repetitions.
(3) Stiff-Arm Pullover - This exercise is done just like the bent-arm style except the arms are kept straight throughout the movement. A lighter weight is employed, and extra focus is placed on deep breathing and stretching of the rib box. Again, Grimek recommended doing 15 to 20 repetitions.
(4) Dislocation or Semi-Inverted Lateral Raises
John Grimek called the dislocation movement "a great latissimus dorsi muscle builder." This exercise not only builds all the muscles of the upper back, it is useful for building the shoulders, the pectorals, and for expanding the rib box. Grimek described how to perform the dislocation exercise as follows,
"Select pair of dumbells which can be handled fairly easily to prevent any shoulder injury. Start movement from thighs and allow arms to swing down, by muscular action of course, and meet overhead [see photographs] . . . . Keep arms moving in line with body from overhead. When correctly executed this exercise will bring about phenomenal development in the entire torso, particularly the great latissimus dorsi. Breathe deeply as weights are carried overhead. Exhale as they are returned to starting position on thighs. 12 to 15 repetitions are necessary."
(5) Press with Dumbbells - For best results, Grimek recommended that the arms be held away from the body and the elbows be pointed sideways. Using this technique, Grimek pointed out that the pectorals are more strongly stretched, and this greater range of stretching helps to develop these muscles more fully. Grimek recommended using a weight that will allow 12 to 15 repetitions in perfect style.
(6) Lateral Raise - This was a very popular exercise in years past, and it was one of Grimek's favorites. He typically performed this movement while keeping his arms straight. However, he sometimes employed a slightly heavier weight and performed this exercise with his arms bent (today, many lifters call this form of the lateral raise "flyes"). Each style, according to Grimek, affects the chest muscles and pull on the rib box slightly differently, and the bodybuilding star recommended that both versions be done from time to time for best results. If, however, the straight-arm version causes shoulder pain, Grimek suggested doing only the bent-arm version. Regardless of style done, Grimek stressed that a greater muscular contraction can be achieved by bringing the dumbbells upwards until the arms are crossed over the chest. He also recommended inhaling deeply as the arms are extended (dumbbells moved towards the floor), and exhaling as the weight is raised and crossed over the chest. The muscle star recommended doing 15 to 18 counts per set of this exercise.
Grimek cautioned that a lifter should master the correct form of the six exercises described above before concerning himself with using heavy weights. Only after the a lifter can EASILY perform the upper number of repetitions in good style should he increase the weight used for a particular exercise. Grimek urged this practice because deep breathing, as required for chest expansion, is hampered if too much weight is used. Additionally, Grimek recommended this practice to help save a lifter from getting a shoulder injury.
Although John Grimek trained with a variety of bench angles to enlarge his chest, he was particularly fond of decline-bench exercises because, he believed, that the decline position has a soothing effect upon the body. He wrote,
"The decline attitude is very beneficial to the body in general. During the entire day we either stand or sit and gravity naturally exerts its downward force on our organs. In this new position the organs are gently pushed back into their place and [this] relieves the strain from our upright position. Blood circulation is increased in this position without any added strain on the heart. The legs, normally sluggish due to its upward flow against gravity, is greatly increased and replenished with fresh, nourishing materials carried in the blood. Even the brain receives new and larger quantities of blood, clearing the 'cobwebs' for more efficient thinking. Yes, this exercising attitude has some unusual merits, but if you entertain any doubts, try it yourself and you be the judge."
To perform "decline-plane" exercises, Grimek recommended using a sturdy abdominal board, or any other board which is sturdy enough to support a combination of your body and the exercise weight. Grimek "hooked" his feet in place by using the straps on his abdominal board. Without such straps, another means must be found to keep the feet steadily held. Grimek suggested that one option is to secure yourself by the crook of your knees, by dropping your lower legs over the edge of the high-end portion of the incline board.
Grimek also advised that the bottom edge of the incline board be elevated before practicing exercises such as the lateral raise or the bent-arm pullover. This can be done by resting the board on a sturdy box or bench. Doing this will prevent the dumbbells or barbell from contacting the floor before a full stretch can be obtained. With the exception of a few exercises, such as the partial bench movement described below, Grimek favored obtaining a complete stretch, as he believed doing so aided muscular development.
Grimek was often asked if the shape of the pectorals can be changed. The bodybuilder explained that only the contour of a muscle can be altered, not the basic shape. In the October 1960 issue of Strength and Health, he wrote,
". . . if you expect to find a way to shorten or lengthen the muscles structure itself, let me save you some time and trouble and tell you this is impossible. All muscles have a point of origin and a point of termination. Between these points, it's possible to develop them to almost any size, but nothing will increase or shorten this distance. This is true of all muscles, and this is what governs and gives shape to muscles, not size."
Although the basic shape of a muscle is governed by heredity, Grimek pointed out that a targeted region of the pectorals can be emphasized and developed by selecting the right exercise. For example, if a bodybuilder would like to fill in the gap between the pectorals were they meet at the sternum, the York star recommended doing supine, decline, or incline presses, especially with a wide grip. Grimek's experience was that each of these styles of the bench press greatly stimulates the muscle tissue in the vicinity of the sternum. The Mr. America winner also recommended performing lying chest movements for affecting this region of the chest, including the "Flying" exercise with arms bent. For the "flying" exercise, Grimek said, ". . . instead of stopping the dumbbells over the chest, the arms should cross each other in scissors fashion so that maximum contraction of the inner section of these muscles is obtained."
According to Grimek, the inner section of the pectorals are also greatly stimulated by squeezing the two handles of a crusher apparatus together, and by bringing the arms across the chest with resistance from a wall pulley or cable.