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  1. #1
    Former 165lbs 89tiger89's Avatar
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    Bench press Front Delt Fatigue

    When I do bench press, my front delts usually fatigue before my chest does. What are some good ways to pre-fatigue my pecs before I go into bench press?
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    'Defiant to Injuries' Ironlife's Avatar
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    DB Incline Flys
    DB Flat Flys

    Cable crossovers.
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    Registered User Teknique`'s Avatar
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    Pre-fatigue? You could try more of an isolation movement like dumbell flyes or cable crossovers before your bench.
    Also try widening your grip a little more when doing bench.
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    You can't sculpt a pebble Metal_Lust's Avatar
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    Originally Posted by 89tiger89 View Post
    When I do bench press, my front delts usually fatigue before my chest does. What are some good ways to pre-fatigue my pecs before I go into bench press?
    I had that same problem. Honestly, I changed my form and it worked great
    Bodybuilders, Power lifters, Olympic lifters: We are ALL weight lifters!
    Enough with all the bull****.

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    interact with me PinchTheBear's Avatar
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    Any way you could record your bench? Maybe a form adjustment can eliminate that delt fatigue. Where do you position the bar? How wide is your grip? etc.
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    do some flys or something before hand.
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    wouldn't you want to pre-fatigue your delts so you're relying more on your pecs during the bench? Honestly, I just changed my form (due to the problem you're experiencing) and had the best chest workout of my life. First, I decreased the weight that I do sets for, narrowed my grip a little, brought my elbows in, and most importantly, concentrated on the negative for about 3 seconds, did a complete static hold at the bottom for 1-1.5 secs, then only went up so far as to maintain the tension on my chest. I just told this to someone else in another thread, and have been telling everyone that I know who works out because it was so effective (usually not "that guy" but I found this form to be THAT effective). Hope this helps.
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    Try tucking your shoulder blades in together. It puts less stress on your shoulders and puts it into the chest.
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    Originally Posted by KrisKros View Post
    Try tucking your shoulder blades in together. It puts less stress on your shoulders and puts it into the chest.
    Like he said, keep your shoulder blades pinched together the whole time. Don't press the weight all the way up either to where it seperates your shoulder blades. Keep them pinched and it will isolate your chest more rather than your front delts.
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    Banned JOSEF RAKICH's Avatar
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    Originally Posted by 89tiger89 View Post
    When I do bench press, my front delts usually fatigue before my chest does. What are some good ways to pre-fatigue my pecs before I go into bench press?
    Charles Glass - How to train chest properally limiting front deltoid involvement and maxamizing stress on the pectorials.

    http://www.bodybuilding.com/fun/glasscut3.htm
    Last edited by JOSEF RAKICH; 02-09-2010 at 10:59 PM.
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    "Talon" ExtremeEnigma's Avatar
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    how about, don't do flat barbell bench because for many people (like yourself) it sucks as a chest exercise?
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  12. #12
    Former 165lbs 89tiger89's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    Charles Glass - How to train chest properally limiting front deltoid involvement and maxamizing stress on the pectorials.

    http://www.bodybuilding.com/fun/glasscut3.htm
    Thanks, I'm going to use the techniques in this video for my next chest workout.
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    Originally Posted by ExtremeEnigma View Post
    how about, don't do flat barbell bench because for many people (like yourself) it sucks as a chest exercise?
    The great Vince Gironda claimed bench pressing is 90% front delts and didn't consider it a chest workout..he preferred dips for chest...
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    Registered User ewgagen's Avatar
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    I have the same issue

    Originally Posted by Metal_Lust View Post
    I had that same problem. Honestly, I changed my form and it worked great
    I've had the same problem as well, what did you change you form to get rid of it?
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    As the others mentioned an isolation type movement first.
    I would prefer cable flys of some type.
    I agree with the other comments with shoulder blades together and keep the chest/upper back arched as much as possible.
    The issue is the heavier the weight the harder it will be to maintain that arch for reps.
    If your bodybuilding try a moderate weight something thats not to heavy but something that challenges you and you maintain your arch.
    Also experiment with your grip width on the bar.
    To close and the shoulders and triceps get more work.
    Go wider for the chest but not to an extreme.
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    in my opinion you shouldn't try to target your pecs if your delts cant support it... keep doing what you're doing with lower weight, higher reps and your delts will catch up. otherwise you risk ****in' your shoulders up. i had the same problem when i first started doing weighted pushups..
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