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cant get a pump in chest

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TomD
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2008/05/19 19:51:58 (permalink)
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cant get a pump in chest

i have been training my chest using the following routine:
dumbbell bench press: flat then incline and now added decline
and then some flyes using a machine
i have seen some fair gains using this routine but have not got any good pumps with it, is this because of the rep range i normally use 5-8 or just the nature of the routine? i know that they are not important just wanted to know why i was not getting them when training my chest.
would you guys recommend a better routine or is this one a gd?
thanks for any info on this or if any of you guys have a particular body part that you find harder to get a pump on with
#1

21 Replies Related Threads

    Alucard
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    RE: cant get a pump in chest 2008/05/19 20:59:08 (permalink)
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    i have a problem with gaining chest muscles, i was told on here to add some dips into my routine, and i felt my chest really working for once, so yea, dips are good, theres no point doing declined, flat and inclined, jus do 2.
    #2
    TomD
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    RE: cant get a pump in chest 2008/05/19 21:16:03 (permalink)
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    cool ill give the dips a go did u find it also helped with the gains as well?
    #3
    15lean
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    RE: cant get a pump in chest 2008/05/19 22:31:48 (permalink)
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    the pump has absolutley nothing to do with growth so if you dont get it dont worry.
    #4
    english bull
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    RE: cant get a pump in chest 2008/05/20 12:35:44 (permalink)
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    Pump is genrally high rep's sets in the 15-20 rep range

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    #5
    TomD
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    RE: cant get a pump in chest 2008/05/20 16:03:08 (permalink)
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    i have been training at lower reps around 5-8 is this rep range best for strength and size gains? or is a higher range around 10-12 more effective?
    #6
    strikalite
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    RE: cant get a pump in chest 2008/05/21 23:23:21 (permalink)
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    ORIGINAL: TomD

    i have been training at lower reps around 5-8 is this rep range best for strength and size gains? or is a higher range around 10-12 more effective?


    Well you won't feel a pump with reps of 5-8 but as said the pump comes from higher rep ranges so don't worry..

    You have to see what works best for you, I try to mix rep ranges up. i.e 6-8 on bench, 10-12 on dips...but generally speaking you can't go too far wrong with a good 4x8 routine!
    #7
    cliff_vtr
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    RE: cant get a pump in chest 2008/05/22 00:19:28 (permalink)
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    do wide grip bench for a good pump, basically go as wide as you can go without hurting your wrists. You may need a lift in/out with the bar so you dont catch your hands on the bar rests.
    #8
    #Hench
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    RE: cant get a pump in chest 2008/05/22 08:41:36 (permalink)
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    dips used to give me an amazing pump.
    #9
    Valhalla
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    RE: cant get a pump in chest 2008/05/22 09:19:05 (permalink)
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    Forget about the pump... You said it yourself, you have seen some fair gains!

    The pump is an extra perk of training and certainly not a must.


    I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!
    #10
    MikeFastglutes
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    RE: cant get a pump in chest 2008/05/22 11:31:39 (permalink)
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    ORIGINAL: #Hench

    dips used to give me an amazing pump.


    Ditto. Try going to the dipping station and doing 20 dips quickly and with precise form, probably with an assist. It will give you a good chest "pump". Well it's not really a pump but after 3 sets your chest will feel on fire, which is probably the closest thing to a pump I've felt in my chest area.
    #11
    tristram
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    RE: cant get a pump in chest 2008/05/22 17:15:52 (permalink)
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    try some decline benching on a situp bench, the one where you hook your feet in.

    you dont know what hitting the chest is untill youve tried it!
    #12
    kasabian19
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    RE: cant get a pump in chest 2008/05/22 23:40:46 (permalink)
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    Try the arnie trick of claspin your hands together (as if your doin a cable crossover) and push as hard as you can - do this after each chest set - its sick!
    #13
    stidge20
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    RE: cant get a pump in chest 2008/05/23 12:56:42 (permalink)
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    try some decline benching on a situp bench, the one where you hook your feet in.

    you dont know what hitting the chest is untill youve tried it!

    why is this better than normal decline benching? How do you get the weight on? someone hands it you?
    #14
    silky
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    RE: cant get a pump in chest 2008/05/23 13:02:46 (permalink)
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    personally i dont like pumps

    i find them off putting especialy biceps as i almost cant feel my arms when it happens

    Id rather regret the things I have done than the things I havent!!
    #15
    tristram
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    RE: cant get a pump in chest 2008/05/23 13:51:09 (permalink)
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    ORIGINAL: stidge20

    try some decline benching on a situp bench, the one where you hook your feet in.

    you dont know what hitting the chest is untill youve tried it!

    why is this better than normal decline benching? How do you get the weight on? someone hands it you?


    you cant cheat at all, with arching the back or pushing with the feet.
    since the feet are hooked in so you are technically hanging down.

    i managed with dbs upto about 26kg with difficulty and sprained my wrist. personally recommend someone hands it to you.

    alternatively do it on a smith machine.
    #16
    TomD
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    RE: cant get a pump in chest 2008/05/24 14:10:35 (permalink)
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    sorry for not replying so fast on my own post been a bit busy, thx for the tips guys all been useful gona try some of them dips and see how a wider grip feels on the bench next workout. think im going to keep the reps around 5-8 and just add some extra sets of dips afterwards, guess it will just be abit of trail and error getting my workout right.
    how long do you guys keep the same routine for do you mix it about every couple of months or just try and progress on the current workouts?
    #17
    TomD
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    RE: cant get a pump in chest 2008/05/24 14:14:17 (permalink)
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    ORIGINAL: tristram

    try some decline benching on a situp bench, the one where you hook your feet in.

    you dont know what hitting the chest is untill youve tried it!


    what angle do u normally use for the decline i normally go for about 20%?
    sorry to hear about your wrist, aways a event trying to get them dumbbells up there for the first rep
    #18
    tristram
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    RE: cant get a pump in chest 2008/05/24 14:29:26 (permalink)
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    ORIGINAL: TomD


    ORIGINAL: tristram

    try some decline benching on a situp bench, the one where you hook your feet in.

    you dont know what hitting the chest is untill youve tried it!


    what angle do u normally use for the decline i normally go for about 20%?
    sorry to hear about your wrist, aways a event trying to get them dumbbells up there for the first rep


    think i have it on level 4 or something.
    #19
    anabolicjay
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    RE: cant get a pump in chest 2008/05/24 14:30:16 (permalink)
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    you may not be getting pumps because youre working your tris and anterior delts instead of chest, if you suspect this is the case then get your form checked and if it still persists then try doing 3 sets of flys or any isolation movement prior to benching.

    The tattoo does not hide the skin, it reveals the nature of the man...

    #20
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