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?
Thread: Bench press Front Delt Fatigue
02-09-2010, 09:00 PM #1
02-09-2010, 09:06 PM #2
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02-09-2010, 09:07 PM #3
02-09-2010, 09:10 PM #4
Bodybuilders, Power lifters, Olympic lifters: We are ALL weight lifters!
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Enough with all the bull****.
"I want be able to do a bunch of different activities and still kick ass in the weight room. I want to be as mobile, flexible, strong, and in as good a condition as I possibly can."-Jim Wendler
02-09-2010, 09:13 PM #5
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02-09-2010, 09:16 PM #6
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do some flys or something before hand."Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done!"
02-09-2010, 09:16 PM #7
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.
02-09-2010, 09:19 PM #8
02-09-2010, 09:39 PM #9
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02-09-2010, 09:55 PM #10
Last edited by JOSEF RAKICH; 02-09-2010 at 09:59 PM.
02-09-2010, 09:58 PM #11
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02-09-2010, 10:39 PM #12
07-24-2011, 05:33 PM #13
04-07-2016, 09:54 PM #14
04-08-2016, 10:44 AM #15
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.
04-08-2016, 11:03 AM #16
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