Delt Bencher needs help with puny chest!

[buddy28]

Hey dudes

Ive come to the conclusion that Im a delt bencher. Do you guys know the proper form that will correct this ?

My chest routine consists of:

1) 2 sets of 10-15 reps of cable cross over flys to preexhaust
2) 4 sets of 4-7 reps of slight dumbell incline
3) 5 sets of 6-8 reps of dumbell decline varying decline angle with each set.

My chest is moderately sore the next day, but I my shoulders get super sore during my chest workout.

thanks,

 

[MonStar1023]

Give my routine a try.. my chest is one of my best bodyparts..
weighted dips 3 sets 6-8 reps
flat db presses 3 sets 6-8 reps (palms facing one another)
flat db flyes 2 sets 6-8 reps


Works great for me!

 

[buddy28]

MonStar

I would, but my chest is so small, I cant even do dips!!

 

[MonStar1023]

Aight bro... try this then..
decline db presses 3 sets 6-8 reps (palms facing in)
flat bb presses 3 sets 6-8 reps (keep your feet elevated- like your going to do a crunch, off the floor, and off the bench - in the air)
flat db flyes 2 sets 6-8 reps

That way of doing flat bb presses will put all of the stress on your pecs.. works great for me!

 

[buddy28]

thanks man, Ill give it a try

Ive never done decline db presses palms facing in...hope it works!

 

[buddy28]

Monstar or anyone else

what form changes need to be made for delt benchers that puts more weight on the chest?

thanks

 

[sysopt]

your shoulder blades should be together and tight throughout the entire motion; concentrate on this and before you even unrack the bar, you should be in the correct position.

 

[The mann]

not sur what you mean by dlt bencher but,what you are probaly doing is touching the bar high on your chest right?most people bench that way and it makes you rotate your shoulders while you push the bar up and down,see what i'm saying next time youdo it.now try doing flat bench,but bring the barto the spot just below your nipples or even a bit lower.tuck your elbows towards your sides a bit,bring the bar tothatspot and push the bar in a straight line up and down,not back towards your face like you are about to rack the weight.hard to explain but try it,you will fel the differace in yur shoulders,of course you can't completly take thm out,but that is the form you need,you also needto widen that grip.ler the weight till you get used to it and go wide,monstar also has a good point with he d/b's..they are killer for chest.....try em' out and let us know....................