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Free Weight - Chest Isolation

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Dermo87
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2009/07/28 16:17:21 (permalink)
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Free Weight - Chest Isolation

At the moment my im following bill stars 5x5
 
When benching i find that my arms give out before my chest gets a good workout.
Becasue of the I have added dips at the end of my workout, same story (my arms give out before my chest gets a good workout).
 
Is there any isolation exercises I can do before my work out to enure Ive trained my chest?
#1

7 Replies Related Threads

    yungdest81
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    Re:Free Weight - Chest Isolation 2009/07/28 16:42:49 (permalink)
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    You will always have this problem, you need to use your arms to work your chest.

    I guess aim for getting your triceps stronger first, as you will be secondarily (if thats a word) be using them on most chest workouts.
    #2
    mystictal
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    Re:Free Weight - Chest Isolation 2009/07/28 17:21:32 (permalink)
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    Pre-exhaust the chest with high rep - light weight DB flies, i.e. 30-50 reps (with controlled form), prior to your pressing exercises.
    #3
    dempsey
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    Re:Free Weight - Chest Isolation 2009/07/28 17:34:18 (permalink)
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    Use a wider grip for bench and dips.
    #4
    bell559
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    Re:Free Weight - Chest Isolation 2009/08/12 17:25:54 (permalink)
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    Flyes

    Deadlifting my way to success....
    #5
    macapaka
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    Re:Free Weight - Chest Isolation 2009/08/17 18:11:20 (permalink)
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    mystictal

    Pre-exhaust the chest with high rep - light weight DB flies, i.e. 30-50 reps (with controlled form), prior to your pressing exercises.




    sound interesting. would this work for other muscles.
    is their any studys or research on this.
    #6
    Gymguy
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    Re:Free Weight - Chest Isolation 2009/08/17 19:52:57 (permalink)
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    DB Flies


    Not a fan of pre-exhausting
    #7
    mcsdan
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    Re:Free Weight - Chest Isolation 2009/08/18 11:23:30 (permalink)
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    I had this problem a little while ago. I did a superset of

    DB Flyes x 12
    Bench Press x 8

    for 3 sets.

    Setup the bench press with about 70-75% of what you'd normally do for 8 reps.

    Do the flyes on the same bench and immediately after the flyes do the bench press.

    Ifdoing it right the first set I'd get 8 reps, then 7-8 stuggle then about 5-6.

    Once I could do 8 reps for all three sets push the weight up (approx 2-5 kilos)

    I found that every kilo I added in this style equated to double that on my normal benching so,

    Normal benching 100K 8 reps.

    In this workout use 75k

    Once I progress to 80k (5k jump) I added approx 10k to my normal bench press which I did about every 5-6 weeks.

    Good solid progress I found.
    #8
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