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 please help with my chest
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| Author | Topic: please help with my chest |
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philo Amateur Bodybuilder (Total posts: 8) |
posted May 10, 2000 08:06 PM
  
i cannot seem to hit my chest. everytime i do chest i feel it in my shoulders, mostly rear delt. sometimes even traps a little. i don't feel a damn thing in my chest. my shoulders always fail first. i never get a chest pump. this is my routine, in order i do it. bench: 1 warm up 4 working 10,8,6,4 reps i train it once a week. i do all to complete failure but its always my shoulders that go. i never feel it in my chest. what the hell is wrong. right now my outer chest is sore so i know something happened but i feel it should be doing more. i have had very minimal gains in a month and a half. please pick this apart and help me. IP: Logged |
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StevieD Amateur Bodybuilder (Total posts: 98) |
posted May 11, 2000 05:20 AM
You are overtraining for a start. 8-10 reps is enough. As for your shoulders failing this is an odd one. Are you too upright on your incline sets? The greater the incline the more your front delts are hit. Perhaps try lowering the incline? Also, do you train your shoulders the day before? It may be still recovering? IP: Logged |
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brandon Amateur Bodybuilder (Total posts: 45) |
posted May 11, 2000 02:20 PM
try doing an 'isolation' movement followed by a compound movement. For example, do a set of flyes, then go straight to bench presses without rest in between. More importantly, however, is the fact that you might be doing too much. IP: Logged |
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joshman Amateur Bodybuilder (Total posts: 4) |
posted May 11, 2000 07:09 PM
i agree with stevied and brandon in your overtraining. pre-exhaustion might help. plus i had the same problem 'bout a year ago. my problem was too much weight. i lowered the poundage and focused more on form and it did the trick. i think my chest was too weak for the heavy weight and my other muscles were helping out so much it exhausted them first. IP: Logged |
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Gilbyag Amateur Bodybuilder (Total posts: 9) |
posted May 12, 2000 04:10 PM
Ive only run into this once, it was at a gym a buddy of mine worked out and he wanted me to train with him one day. I tore up my shoulder in that damn place. Turns out the bench was to narrow. Just a thought bro. IP: Logged |
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Stone Amateur Bodybuilder (Total posts: 19) |
posted May 12, 2000 07:12 PM
More form and less weight. Find the lightest weight you can find and work on your form. For starters, working the chest, make sure you pull the weight in close on your flys to include your inner pecs. Working the outer pecs is too easy, you have to concentrate on closing the reps and squeezing the pecs together at the top of the rep. You know when you are hitting the inner pecs when your shoulder blades come off the bench. Wide grips on your benches will only hit the outer pecs, close your grip there too. IP: Logged |
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THE PROPHAT Amateur Bodybuilder (Total posts: 8) |
posted May 12, 2000 10:34 PM
When doing pressing movements make it a point to keep your shoulders tucked back. When you extend to a full extension do not let your shoulders come up for extra contraction. This way you will keep constant stress on your pecs and not your front delts. IP: Logged |
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