Hand Position for chest...

[WannaBPowerful]

Im having a problem with developing my chest. When i bench i feel more fatigue in my front delts and tri's than i do my chest. That isnt the biggest chest problem i have though, because i pre-exhausted my chest today and seemed to solve that problem. Now, when i do dumbell fly's i feel a LOT more tension and fatigue on my front delts. I barely feel it in my chest. Im thinking it has to be my hand position, so would someone please tell me what proper hand position is for dumbell fly's? Right now i start at the top with palms facing each other. As i go down i rotate them outward so my palms are facing out at the bottom. When they reach the top of the motion, i come all the way up and they are facing each other again. If that isnt the problem, i have no idea what it could be.

 

[Haz]

You might want to consider using dumbells for pressing movements. I feel that my chest is hit more directly with them.

I'm not sure I understand how you are doing flys. I j keep my elbows bent and locked at about 20-30 degrees. I also keep my wrists locked and have my palms facing each other at the top of movement. Then I just slowly lower the weight out to sides, my palms face upwards at the bottom of the movement. I try and keep my arms totally locked, and create all the movement at my shoulder (not my elbow or wrist).

 

[gymtime]

I agree with Haz. No need to rotate your wrist at all on a fly. And the tough part is to keep those elbows locked and get a good long range of motion. Also, try squeezing your chest at the top of the excercise.

As for your bench, my guess is that you're not going low enough on the excercise. You should be touching your nipple area or higher on every rep (touching, not bouncing).

 

[WannaBPowerful]

Thanx for the help

Ill try not rotating my wrists at all. Only one problem now. I still dont know why im feeling it more in my front delts than my chest?

 

[b fold the truth]

You can always superset.

Flat dbell flyes with flat bench press
Flat bench press with incline cbell flyes

B True

 

[dude]

When I bench press I make sure that my forearms are at a 90 degree angle to the floor.