Pre-exhausting chest

[Liberator]

whats the best way to pre-exhaust the chest in order to build most mass, not shape, mass

is it better to do

A) 2 sets of 20 db flyes, rest 2mins then goto incline db's/bar

B) 2 sets of 20 db flyes, 1 set of flyes then immediately do incline db's/bar, then vice versa, i.e supersetting 1 set of flyes with db/barbell press

C) do a full flyes workout, I.e 2/3 sets of 10-12 going to failure THEN doing incline db's/bar

which one?

 

[sysopt]

I think you're better off pre-exhausting with cable crossovers.

 

[big4life]

I've had good results from doing the flyes. You
just need to find what works best for you.

 

[Liberator]

Ive just done my chest workout based on everyones advice in my old post and this is what I did

((pre-exhaust)) - Incline DB Flyes 2x20
Incline DB Press 3x8-10
Flat BB 3x6-10
Flat DB Flyes 2x6-8

I dropped the weight and really concentrated on squeezing the hell out of my chest and form.

This is without doubt the best chest workout I have had, seriously, I tried one set with my old poundages and I could see now how the emphasis moves away from the pecs to the delts and tris if you go too heavy.

The pump I got at the end of it was like nothing Ive had before

I cut down my rest periods too, I had 1minute rest between the two sets of 20 incline flyes and 1min rest between going from the last set of incline flyes to the first set of Incline DB's then 1.3secs after to keep the pump, normally I would do 2mins, this felt alot alot better.

So my mistake, MIND AND MUSCLE CONNECTION!!!!!!!!!!!!!!

That cannot be stressed enough, concentrating on form and squeezing your chest throughout the motion.

I only wish I'd have got this earlier!!!

Anyway, thanks alot guys for the help

EDIT: One last thing I forgot to say, I have got to say that dropping incline barbell for the first time and using dumbells instead helped a hell of alot, it seemed easier to actually feel and concentrate on the muscle working with dumbells than with the bar, I dont know why but it just seemed far more effective.

 

[MonStar1023]

Pre-exausting in an excellent technique for the chest IMO.

One of the best ways to pre-exaust the chest is by simply throwing in a fly movement of the area you want to focus on. For example my upper chest was lagging for around 2 years I guess because I never did an incline movement and I tried supersetted incline dumbbell flyes with flat barbell/dumbbell presses and this really blew up my pecs all the way. There are tons of variations try them all bro.

 

[Skeeter1]

instead of doing 2 sets then switching, try doing heavy flies (or crossover,pec dec) followed without rest with a pressing movement.

 

[Liberator]

Ok I will give this a try also

thanks for the comments