Chest not getting it !

[koosdoos]

Hi Guys

I've got a big problem exercising my under developed chest. When I do bench presses I tend to use my Triceps more than anything else, thus not exercising my chest enough. Even when I do Fly's I tend to use more arm and shoulder strength than chest. This resulted in my arms and shoulders being big with a flat chest.
Please help with some tips and how exercises that I can do to properly work my chest.
Thanks !!!

[mariusjacobsen]

Hit the cables! I've also experienced difficulties developing my chest, and find cables flyes or cables crosses to be very effective. Also when you do chest exercises, focus on really tensing your chest. That will help.

[irishjava3]

Originally Posted by koosdoos

Hi Guys

I've got a big problem exercising my under developed chest. When I do bench presses I tend to use my Triceps more than anything else, thus not exercising my chest enough. Even when I do Fly's I tend to use more arm and shoulder strength than chest. This resulted in my arms and shoulders being big with a flat chest.
Please help with some tips and how exercises that I can do to properly work my chest.
Thanks !!!

Try changing your grip on the bar when you bench. Are you sure your wide enough on your grip you should be just past shoulder width. However to accentuate more focus on your chest you can widen even more. This no doubt will mean less wieght on the bar. Form is everything sometimes.

[AlphaBrass01]

For me, something that really helped me concentrate on the chest was to switch to doing a dumbbell bench press. Right now, I do that for my flat bench, and use the barbell for incline.

[koosdoos]

Some mates of mine have recommended changing my grip so that my thumbs point the same direction as the rest of my fingers, but I found it did exactly the same working my tris and also giving me less control over the bar or db.

[Itsdee]

Hey buddy.. How far down does tge bar go when u bench,at my gym theres alot of newbies taking the bar not even half way to the chest. So really theyre just using triceps.. Make sure the bar touches ur chest,get shoulder width grip, and dont lock ur elbows whn ur about to finish the rep, this wil help keep contration on the peck through out the ful set.

[koosdoos]

I did the following exersizes yesterday :
Flat bench db press 3x12
incline bench db press 3x10
Flat flies 3x10

Really upped the weight till the point where my arms shiver on the last rep.
The side of my pecks at my arm pits is sore, but thats it. Any idea if this is correct and if I'm doing it right.

Thanks a mil.

[GuyJin]

Someone else posted a thread on benching. Cliff's notes for you:

1. Proper grip width. You'll have to play around a bit to find what fits you best; some guys like a really wide grip, but that tends to stress the rotater cuffs a lot even though it may hit your chest a bit better. Usually, slightly wider than shoulder-width is best, but see what works for you. This is advice more suited to a barbell; with d'bells, the only thing I can think of is elbow position--are they closer to your body, or too flared out? Changing the position may alter how the muscles are stimulated.

2. Setup. Shoulders down and back, scrunched into the bench, ribcage held up high and locked into position, no matter whether the bar/'bell is ascending or descending.

3. Sets and reps. You wrote that you're doing 3x12 on the d'bell bench. Try changing to a 4x8 scheme or a 5x5 scheme; it may help. Same deal with the incline bench. I would suggest, however, that you change just ONE exercise; that may be all you need. If that doesn't work, then try dropping the exercise you feel LEAST and subbing in another i.e. decline presses.

4. Weak rotater cuffs. I know that you didn't write about pain per se; just my own two yen. Weak rotaters often limit how much you can press, so FWIW, do a couple of sets of L-flyes (see youtube for vids) after the chest workout is over; your shoulders will thank you.

No guarantees on this; just suggestions. Hope this helps a little...

[koosdoos]

Thanks for the post, will definitely look at it.
Think I'll switch to 4x8 or 5x5 to see what happens. Will keep you guys updated.

Thanks Again !!!!!