Did 85lb DB incline but chest still looks like sht

[muali]

why?

did 85lbs DB incline bench for 6 reps with fabulous form yet my chest looks like it belongs on a 15 year old lesbian japanese school girl

[uniifirex]

strength =/= size....the fuk?

[O_BigX_O]

what do you consider fabulous form? how slow are your negatives?


and i can't even do 60 for 10 rep LULZZ

[soccer9gm]

[ISUbrah]

OP that is such a good story. I really can't pick "one part" that I liked the best. But if you were to hold a gun to my head, I would go with the part with the pictures. I just got off the phone with an armored truck company. They will be arriving in the morning to pick up my back up disk, which I just saved your story on to. There probably won't be much traffic, because I forwarded the police your story, and they agreed to escort the armored truck to its destination. At first the police chief didn't want to help, but then I guided his attention to the incredible pictures that you embedded along with your story. I mean, the story was good enough. But as soon as I saw the pictures that went along with it, I called my grandmother, who is blind and has Alzheimer’s disease to tell her. As far as her doctors in the nursing home are concerned, she is cured of all her ailments now that she heard your cool story. She is actually preparing to run the Boston marathon this year now. Thank you OP.

[lovebbing]

bahahah

I love when I hear morons who say this ****.

you still obviously have no understanding on how to be a bodybuilder.

I never bench press with more than 145 pounds and my chest is probably 3x better than yours.

[LSXdr]

why?

did 85lbs DB incline bench for 6 reps with fabulous form yet my chest looks like it belongs on a 15 year old lesbian japanese school girl

WTF? Thought you were better than that bro!!!!!!!!!! Haha jk switch it up to 15-20 reps!

[Kard]

lol'd at lesbian japanese school girl. You should aim for a straight japanese school girl's chest.

[AMDdude]

bahahah

I love when I hear morons who say this ****.

you still obviously have no understanding on how to be a bodybuilder.

I never bench press with more than 145 pounds and my chest is probably 3x better than yours.

cell tech?

[Cawky]

bahahah

I love when I hear morons who say this ****.

you still obviously have no understanding on how to be a bodybuilder.

I never bench press with more than 145 pounds and my chest is probably 3x better than yours.

Mind elaborating on how progressive overload does not = hypertrophy?

[Marcnyk]

Any pics OP? Although I agree with what was said above, Strength =/= Size, you might just be being a tad too critical of yourself

[bashmasterflex]

if u want a goliath chest, do incline bench and heavy as fck flies on the fly machine

[O_BigX_O]

Mind elaborating on how progressive overload does not = hypertrophy?

why would you ask such a question after that post? leads me to believe that you don't know what either of those 2 previous terms mean.

[cdeffenbaugh]

bahahah

I love when I hear morons who say this ****.

you still obviously have no understanding on how to be a bodybuilder.

I never bench press with more than 145 pounds and my chest is probably 3x better than yours.

lol

[Shepherd1125]

I do 85s DB incline at 140, but my chest still hasn filled out yet.

[lovebbing]

Mind elaborating on how progressive overload does not = hypertrophy?

what? the guy is obviously going into an excercise thinking (ok im using x weight his time, lets see if I can get this amount of reps) instead of emphasizing contraction and pump, and feeling the muscle work.

cell tech?

strong wtf.....

[NaturalGris4]

your size OP is built with food, and good food and lots of food.

dont focus on your strength really, unless that is a goal of yours

focus on your form and contractions and especially your diet.

[Jay89LDN]

why?

did 85lbs DB incline bench for 6 reps with fabulous form yet my chest looks like it belongs on a 15 year old lesbian japanese school girl

Pinch your shoulder blades back

+

How to feel your chest when training them!

A very useful article i stumbled upon while browsing the web, credit to Nick Nilsson:

One of the most common training questions I get with regards to chest training is simply not being able to feel the pecs working at all when doing chest exercises!

And when you can’t feel the pecs working, you know darn well that actual muscle development is simply NOT going to happen.

So enough about the problem…how do you FIX it?

I’ve got a number of techniques for you to try out, some of which may work better than others for you.

But they should get you well on your way towards the chest development you’re looking for.


1. Pre-Exhaust Training

When performing a movement like the bench press, the pecs are definitely involved but can be easily pushed into a secondary role by the front delts and the triceps.

So instead of doing a regular bench press movement, you will instead do 6 to 8 reps of dumbell flyes (an isolation movement for the chest) THEN immediately go right to the bench press.

The idea here is to “pre-exhaust” your pecs so that when you do the bench press, your pecs are the weakest link and the shoulders and triceps then push the chest harder than it would normally be pushed.

When you have to stop, it’s going to be pec fatigue that ends the set while the shoulders and triceps are still relatively fresh.


2. Feeling The Flye

Now, the pre-exhaust training is all well and good…but what if you can’t feel your pecs even doing FLYES? Pre-exhaust won’t be much help.

The first thing you need to do is get off the flat bench and onto a Swiss Ball.

Get into position on the ball and wrap your entire back AROUND the ball. Don’t just put your shoulders on the ball and keep your body straight, like many people are taught with the ball.

To get the most out of flyes, you need to open up your rib cage and get your shoulders back (which helps focus the tension on the pecs instead of the shoulders).

The ball is PERFECT for this position. So lay back on the ball, wrap your back around it and consciously force your shoulders back and down.

THEN do a dumbell flye.

Imagine on the way down like you’re trying to push your chest up to the ceiling. And imagine on the way up that you’re wrapping your arms around a big tree.

When doing flyes, don’t hold the dumbells perfectly parallel to each other…hold them at about a 45 degree angle to your body (thumb end in closer to the head – pinky side outwards). This takes stress off the shoulders and helps keep tension on the pecs.


3. Tilt the Dumbells

When doing dumbell presses (either on the ball or the bench), tilt the dumbells down and in…if the dumbells were pitchers or water, it would look like you’re pouring them on yourself.

This tilt (and make sure and keep that tilt through the whole exercise) keeps tension on the pecs. If you keep them horizontal or tilting outwards, the tension goes to the shoulders.


4. Concentration Flyes

These are done standing, in a bent-over position, with light weight. They’re a great exercise for developing that “feel” in the chest. They won’t build a chest – just assist in getting that connection.

Grab the dumbell and bend over a bit.

Now, keeping your arm slightly bent but stiff (no movement other than at the shoulder), bring the dumbell up and across your body as though trying to touch it to your opposite shoulder.

5. The Rolled-Up Towel Trick

This is a technique I came up with to force the shoulders down and back (as I mentioned with the flyes above) and get the pecs involved in the bench press. This is done on the flat bench.

Roll up a towel and lay it lengthwise down the centerline of the bench. Set it on the bench right between where your shoulder blades will be. Your head should be on a flat section and your butt should be on a flat section.

Lay down on the bench, feeling the towel run right down your spine. This elevation immediately forces your shoulders back and down (the proper position for benching and feeling it in your chest).

It’s not particularly comfortable but it’s a great teaching tool to force your body into the proper position.


6. Stop Trying To Go So Heavy

Half the time, you’re probably just trying to go too heavy on the chest exercise and you just lose the feel for the exercise. Back off on the weight and feel the pecs working rather than focusing on blasting up the weight.

When you load the exercise heavy, your body immediately turns to its strongest movers. If your chest isn’t part of that A team, it won’t be called upon.


7. Don’t Grip So Hard

One of the things I’ve noticed with chest exercises is that the harder you grip the bar/handles, the more the tension gets moved to the shoulders and triceps.

Try easing up on your grip a little – not to the extent that you make the exercise dangerous, but back off on the death grip and see if you feel a difference. If you’re training heavy on bench press, though, KEEP the tight grip. In that case, safety is more important.


8. “Shocking” High-Rep Training

This is best done on the very first set of your workout with NO warm-up. You’re going to just be using a moderate weight, so don’t worry about not doing a huge warm-up. If you have a decent amount of training experience, you’ll be just fine.

We’re going to literally “shock” your chest muscles into responding here. Load the bar with (or select dumbells) a weight you’d normally be able to get about 12 to 15 “strict” reps in your regular workout.

Now lay down and CRANK OUT as many reps as you can with that weight as fast as you possibly can. Don’t worry if your form isn’t perfect…just hammer the reps out.

And when I say crank, I mean CRANK…don’t bounce the bar off your chest or anything but you must quite simply EXPLODE out of the bottom of every single rep…and don’t even think about slowing down to get the negative.

The idea here is very rapidly call upon every available muscle fiber worked by that exercise to contribute an emergency situation, especially the power-oriented type 2 muscle fibers.

And this emergency idea is why you’re not going to do a warm-up…we want it to be a TRUE emergency situation where you go from zero to kablammo!

ONE set of this is all you need. Because once you do that first set, not only will the entire area be fatigued, you won’t be able to get nearly as many reps and it won’t have the same emergency effect on your body.

full article http://www.fitstep.com/Misc/Newslett...st-working.htm

[Shredology]

Get the message OP

[fuarkinpeaking]

I know that feel i only do 65x12

i dont think ill look like zyzz unless i do double of that. how is everyone on here so strong and so juicy

[KCBadBoy]

gotta hit them 120s for 12 op!

[Anthony.b]

Rofl. Strength doesn't equal size.

Even then, that's not that heavy OP. Not meaning to hate.

Also, get rid of incline and do Decline, Bench, and Dips.

[thsker]

Get the message OP

lulz aware

[gravtopp]

bahahah

I love when I hear morons who say this ****.

you still obviously have no understanding on how to be a bodybuilder.

I never bench press with more than 145 pounds and my chest is probably 3x better than yours.

da fuq? how many reps are you doing

[miketheblade]

bahahah

I love when I hear morons who say this ****.

you still obviously have no understanding on how to be a bodybuilder.

I never bench press with more than 145 pounds and my chest is probably 3x better than yours.

this... there was a guy at my gym bigger then a ox with abs around 220


dude never squated more then 225 and benched 135 all the time... im like wtf?

[kratosbrah]

85s isn't even that much

come back when you're lifting dem 100s for reps of 8-10

[fuarkinpeaking]

what? the guy is obviously going into an excercise thinking (ok im using x weight his time, lets see if I can get this amount of reps) instead of emphasizing contraction and pump, and feeling the muscle work.



strong wtf.....

post a picture of ur chest

[lovebbing]

da fuq? how many reps are you doing

unlike 99% of people, I think outside the box. when its chest day, I dont go straight to the flat barbell bench and skip warmups cuz im afraid of my weight dropping, then throwing up as much weight as possible for 3 reps.

I have naturally strong shoulders and triceps, they grow like crazy, and they always take over when im doing pressing movements for chest. so I do flat benches as the third excercise in my routine. first I go and do cable flyes for isolation, and to just to get blood in the pecs and to pre exhaust them and to target them better, then ill do incline presses, then incline flyes, AND THEN ill finally go and bench. By that time, I feel the pecs working like crazy when I bench. when I take the bar down, I feel the pecs stretch like crazy, and I always pinch my shoulder blades together to ensure that I use the pecs completely and take my shoulders out the equation. 99% of people wont do this because their ego freaks who think that everyone is watching them and will get made fun of or something if they dont do x amount of weight.

this... there was a guy at my gym bigger then a ox with abs around 220


dude never squated more then 225 and benched 135 all the time... im like wtf?

probably because he goes ass to heels on squats, doesnt do them first in his routine either. same with benching, guy sounds like a real bodybuilder. and not just some guy who goes to the gym for his ego.

[cphustla]

I did 75x5 still skinny and look like shet.

such is life.

[datboiflexin]

op start benching

and do incline bench aswell