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Delts instead of Chest

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Kelroy
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2007/06/14 21:12:45 (permalink)
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Delts instead of Chest

Just looking for some advice as to how to recruit the chest more.

On chest days I use the basic compound exercises - BB bench, DB bench, dips - want to get these right before moving to flies or cables (if need be at all)

However, when performing bench exercises, i tend to feel it more in my delts rather than chest.


I've tried a variety of different techniques - width of grip, pausing at the bottom, angle of elbows, puffing chest out, slow reps, high/low reps, squeezing at the top, muscle to mind connection......

Some of these techniques have recruited my chest more but I always walk away feeling it more in the delts.

Any help would be great
#1

6 Replies Related Threads

    cleg
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    RE: Delts instead of Chest 2007/06/15 11:25:46 (permalink)
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    Do you have an incline in your bench?If so I think generally speaking the higher the incline the more the delts will be involved.I would definitely take dumbells over barbells for pressing.I get a much better feel in my pecs with dumbells as you can get a really good stretch at the bottom of the movement.Have you tried a few sets of dumbell flyes at the end of a chest workout?Also,just because you feel it more in your delts it doesnt necessarily mean your chest isnt being worked.
    #2
    OoOGazOoO
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    RE: Delts instead of Chest 2007/06/15 11:28:14 (permalink)
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    Try and pinch your shoulder blades together before you start the movement.
    #3
    Clubber Lang
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    RE: Delts instead of Chest 2007/06/15 13:10:42 (permalink)
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    ORIGINAL: OoOGazOoO

    Try and pinch your shoulder blades together before you start the movement.


    someone told me that years ago. Tense your back for afew seconds then release and start the lift straight away.
    #4
    stephen77
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    RE: Delts instead of Chest 2007/06/15 13:41:50 (permalink)
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    you may be working your chest more than you realise.

    may be good to try pec deck/flies 1st though to see if pre-exhuasting your chest can help
    #5
    AIRBORNE
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    RE: Delts instead of Chest 2007/06/15 15:58:57 (permalink)
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    ORIGINAL: OoOGazOoO

    Try and pinch your shoulder blades together before you start the movement.


    Yes. I also do this and it works to a degree. Benching seems to hit my delts more as well and it seems my delts fail the lift before my pecs. You could try pre-exhausting with flyes first or try weighted dips instead.
    #6
    Wyllis
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    RE: Delts instead of Chest 2007/06/18 13:38:47 (permalink)
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    Nah mate you dont squeeze your back and release and then start the lift. When you bench you should squeeze your shoulder blades together and they should stay that way throughout the set. You should also arch your back and puff your chest up.

    "Forced reps are best done by yourself": Franco Columbo

    "If you said eating **** would give me muscles, I would eat it!"; Arnold Schwartzennegger
    #7
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