Whats the point of pre-exhausting the chest?

[buddy28]

Hey dudes

After reading some posts about how to shock stubborn chest muscles into growth, preexhaust with cable flys or DB flys is recommended. What purpose does this serve???

My guess is that it helps the person get a "feel" for the chest working so they can complete chest pressing movements more effectivily.

Id appreciate if someone could help me out on this because Im making almost no gains with my chest aka my chest is a piece of monkey shit

My chest workout consists of

4-5 sets of incline BB press
3-4 sets of BB flat bench

Im making gains in every area of my body except my chest so I know my diet is ok. Id be lucky if I was sore for 2 days after completing a chest workout. I did my chest yesterday, and wasnt even sore today!!!

Ive also heard declines are a good mass builder for the chest and may try that after trying prexhaust.


Thanks,

 

[Robboe]

pre-exhaust is usually used by delt or tricep benchers.

their triceps and/or delts over poer their chest in the movement so chest doesn;t get sufficient stimulation.

if you pre-exhaust chest then the idea is that it gives out before tris or delts.

what is your diet like?

P.S. i'm drunk so things i would normally say will most likely have been missed out...

 

[buddy28]

Hey dude

For me, when I flat bench or incline bench, my arms and shoulders can do most of the pushing easily. That would make me a delt bencher.

What I dont understand: how is prexhausting going to help me work my chest better if tri's and delts do most of the pushing in the first place? My understanding is this: if I prexhaust with flys, then I tire the pecs more, so when I go to incline bench or flat bench, Ill have less chest power to work with making my delts and tris take over more. I dont understand the logic on prexhaust.

What would make sense to me is prexhaust my tris and delts before incline or flat benching, thus taking tris and shoulders out of the equation and forcing more of the weight to be lifted by my chest. WHen I do flat bench or incline, the bottom half of the movement pushing upwards is always harder then the top half.


My diet is cool. 3 big meals a day + 1-2 small meals + 2 protien shakes with 2% milk. Somewhere between 4000 - 4200 calories a day with around 170-200 grams a protien, gross.

My stats:
height : 6'4
weight: 215 lbs
bodytype: ectomorph (sevre hardgainer with the chest)

 

[Robboe]

I see your logic with thinking arms will take over but the idea is to get your chest stimulated fully - even if your arms take over at the end it's because your chest is fooked basically - and thus, will be more stimulated than if you just went straight into benching.

can you dig it?

 

[Beleriand_K]

Forget all about this pre-exhausting stuff and concentrate on doing the right excercises the right way. It's really that simple.

As I understand it, your body in general is strong enough, but you're just dissatisfied with your chest. If that's correct, then my recommandation is that you concentrate on flat bench flyes with dumbbells. And do them the right way.

Doing them the right way means keeping your elbow in a 10 degree angle all the way from vertical to horisontal and back again. The DB's should make a circular movement, not go up and down.
And it means going all the way down to horisontal (or even lower if you can, but be careful with the strain it puts on your shoulders).

And don't do it with weights light enough for you to be able to do 3, 4 or 5 sets. Do your movements slowly with weights so heavy that you can only make max. 5 reps, and then only do one set. This requires a good warm-up (NOT exhausting!), but if your biceps is strong enough not to be the weakest link in this chain, then I'll guarantee you, that by following this advice, you'll be able to feel you chest the next two days.

 

[transplant]

Monkey shit chest!

Dude,
your having trouble because your arms ans shoulder are preventing you to take your chest to the new level. If you pre-ex with say..........flat flyes, then jump to incline presses......do both exercises to failure and your soft monkey shit chest will not be soft anymore!
Oh, depending on your bodytype and recovery ability you might want to check out your whole routine and see when the last time you train your tri's and shoulders. If it is too close to chest day then that could also be a problem!

 

[buddy28]

Transplant ----

Thanks , I dont train my shoulders or my tris because theyre big enuff already.

My logic is the more I train my shoulders and tris , the more theyre going to take
over with chest exercises. I could probably put up 45-50 db for military sholder press,
60 - 70 for skull crushes, and my chest is a piece of shit weighing in at :
35's db (15 degree incline) after preexhaust!!!

Laugh all you want fellas

 

[bignate73]

LOL

he said "soft monkey chest".

 

[sysopt]

Instead of just throwing up the weight, try to focus on pec movement.