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Hitting chest

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power14
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2011/03/19 15:04:41 (permalink)

Hitting chest

Alrite Guys,
 
Just looking for some advice on hitting my chest correctly.
 
Basically I have really decent biceps and triceps are great - the problem is that I feel when benching heavy I am using my arms more so than my chest.  Dont get me wrong my chest is growing but not as much of a gain as my tri's.
 
My grip is quite wide on bench so dont seem to think its a grip issue and diet is great as I do seem to be growing.
 
Any help would be great
Cheers
P14
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    stephenstuv
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    Re:Hitting chest 2011/03/19 15:16:28 (permalink)
    the only thing i thought off was a wider grip but youve mentioned you have a wide grip. but id imagine youll probably be working your chest more than you think.
    maybe you could try lowering the bar a bit slower?
    #2
    TheThumper
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    Re:Hitting chest 2011/03/19 16:27:51 (permalink)
    Pinch your scapula.

    "If the traps contract and the arms bend, you must descend" 
      
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    #3
    Hoppy1975
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    Re:Hitting chest 2011/03/19 16:31:27 (permalink)
    Whats the rest of your routine look like?
    #4
    flemgribbin
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    Re:Hitting chest 2011/03/19 17:04:24 (permalink)
    I'd mix up your routine for a bit. Worth a try!

    id rather have a bottle in front of me than a frontal labotomy!!!!
    #5
    lost
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    Re:Hitting chest 2011/03/19 18:10:22 (permalink)
    stick in some db flyes before you bench press

     
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    #6
    Bollard
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    Re:Hitting chest 2011/03/21 11:51:32 (permalink)
    You can try pre exhausting the pecs with DB flyes prior to pressing, or even afterwards to post exhaust them, but first of all, put up your full routine so we can see where this lies within the rest of your programme, you'll get better answers then.
     
     
    #7
    Carbzilla
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    Re:Hitting chest 2011/03/21 20:58:39 (permalink)
    Pre-exhaust all the way then!! If ur triceps are good then they probably are taking focus away from ur pecs.....hit some flyes up before bench...or superset flyes before bench.
    Been doing this for a while seeing good gains...
    #8
    SecondRow
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    Re:Hitting chest 2011/03/21 23:13:57 (permalink)
    if his triceps are strong, meaning that his chest isn't getting hit when he benches, then he needs to pre-exhaust his triceps before he benches, not his chest. Otherwise you are doing flyes, then bench as a triceps exercise.

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    #9
    Carbzilla
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    Re:Hitting chest 2011/03/21 23:25:47 (permalink)
    O I see.... wow that was dumb of me....i will bear that in mind next time im pre-exhausting wrong lol....thankyou!!!
    #10
    Bertstare
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    Re:Hitting chest 2011/03/21 23:48:47 (permalink)
    SecondRow

    if his triceps are strong, meaning that his chest isn't getting hit when he benches, then he needs to pre-exhaust his triceps before he benches, not his chest. Otherwise you are doing flyes, then bench as a triceps exercise.


    Are you sure about that mate?
    Won't your tri's fail before your chest during bench which would mean your chest will never be worked to failure, or does it work on the idea that the chest picks up the slack where the triceps have failed...?
    #11
    SecondRow
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    Re:Hitting chest 2011/03/21 23:59:21 (permalink)
    well the way I'd do it is work my triceps but not to exhaustion so as to limit their input in the bench, then hit the bench, then hit my chest further with flyes.
     
    I might well be wrong, but for me if there is a dominant muscle then I want to level the playing field before i do my compound movements, rather than making the situation worse. I'm sure doing flyes before bench will also yield results though, and indeed I do that from time to time, but I do it for other reasons than overstrong triceps.

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    #12
    Bertstare
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    Re:Hitting chest 2011/03/22 00:10:29 (permalink)
    Hmm....I'll have to experiment and see how I get on, I have the same problem as OP, massive triceps but no chest LOL
    #13
    naththebeast
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    Re:Hitting chest 2011/03/22 08:25:46 (permalink)
    i find with bench pre-exhaust its the triceps that tire first, if this is the case then pre-exhaust the chest, if this isnt the case then can pre-exhaust the triceps instead



    #14
    theITman
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    Re:Hitting chest 2011/03/22 08:44:19 (permalink)
    The reason it feels like your triceps are doing all the work is because they are failing first.
     
    Pre exhaust the chest!
    #15
    Bollard
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    Re:Hitting chest 2011/03/22 09:05:28 (permalink)
    Pre exhaust the target muscle.
     
    He still needs to post his full routine though, and this is more importants, because if the balance is wrong then he can pre-exhaust anything he wants and he'll still hit walls.
    post edited by Bollard - 2011/03/22 09:07:27
    #16
    SecondRow
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    Re:Hitting chest 2011/03/22 09:14:05 (permalink)
    I'm still a bit confused by the OP - when you do bench do you feel like your chest is not getting worked at all, or is it like ITMan is describing, where your chest is failing early and then your triceps are having to take over?
     
    Either way looks like I'm gong down in flames on this one! :)

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    #17
    theITman
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    Re:Hitting chest 2011/03/22 09:18:13 (permalink)
    LOL,
     
    Im describing the oposite mate. The triceps feel like they are doing all the work because they fail before the chest. hence the pre exhuaust of the chest. This then puts the chest on triceps on roughly the same level strength wise, and they can both fail at the same time, or the chest fails first.
     
    #18
    mdm
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    Re:Hitting chest 2011/03/22 09:22:30 (permalink)
    push your shoulder blades back on to the the bench for all bench pressing and fly exercises focus on squezzing the tits
     
    start with flat becnh x4 8-12 - 1  warm up
    incline dumb bells -see above
    flyes of some sort -see above
    press ups - until dead
    #19
    CitizenKane
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    Re:Hitting chest 2011/03/22 09:24:32 (permalink)
    To take a slightly different tack, I think benching generally isn't a great movement for hitting the chest period. I find it is virtually all about delts at the bottom and triceps at the top. But then again I do bench PL style, elbows tucked, arched back, etc. But I'm not the only person to think this, IIRC Dorian Yates said he never rated flat benching for chest development even if you bench with that flared out elbows style.
     
    IMO Incline pressing and Dips both hit the chest far more!

    "Be adequate"
     
    #20
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