Hi
Doesn't matter what chest excersises I do, my arms always give in before I feel anything on my chest. Feels like I'm doing arm workouts instead of chest.
Same with flys, chest presses, chest dips...
Help!!!
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01-31-2011, 10:34 AM #1
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01-31-2011, 10:37 AM #2
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01-31-2011, 10:42 AM #3
This....
I find if I try and focus on only my chest muscles doing the work than I get a better workout. I know it sounds like a given.... but if I let my mind get away and don't focus on using my chest muscles than I don't get a good chest workout. It seems to be the only workout where I really need to focus on that haha.
It could be you need to improve your arms as well.
A list of what you do would be great.
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01-31-2011, 10:45 AM #4
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01-31-2011, 10:46 AM #5
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01-31-2011, 10:51 AM #6
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01-31-2011, 10:54 AM #7
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01-31-2011, 11:00 AM #8
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01-31-2011, 11:05 AM #9
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01-31-2011, 11:10 AM #10
I wonder, you say you do x 12 reps on all chest exercises do you really just stop at 12 or is 12 your absolute limit on each set?
I try to aim for 6-12 rep range, and not just settle with hitting 12 everytime.
eg my first set on flat bench ill hit 185 for 10-12 reps, but then i move up in weight and hit 6-8 reps, sometimes even 4-6 reps, sometimes 2-4 reps.
If your just "settling" with 12 reps on each exercise and not pushing your chest to its limit on each set, its makes sense why your arms are giving out first.
Just my 2 cents.
If thats not the case, then form could also be an issue. Really try to focus on your chest, flexing and squeezing the muscle through each rep.As of 02/10/16
170 lbs
Bench - 225 x 10
Deadlift - 385 x 5
Squat - 315 x 5
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01-31-2011, 11:11 AM #11
- Join Date: Apr 2009
- Location: Barrie, Ontario, Canada
- Age: 35
- Posts: 86
- Rep Power: 183
As far as fly movements go, make sure you aren't curling the weight(maintain a constant bend in your elbow). You might still feel the biceps working as they are a stabilizer for those movements.
As far as the presses and dips working biceps....not sure how you're pulling that off, any chance of a vid?
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01-31-2011, 11:12 AM #12
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01-31-2011, 11:14 AM #13
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01-31-2011, 11:16 AM #14
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01-31-2011, 11:20 AM #15
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01-31-2011, 11:24 AM #16
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01-31-2011, 11:29 AM #17
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01-31-2011, 11:29 AM #18
- Join Date: Apr 2009
- Location: Barrie, Ontario, Canada
- Age: 35
- Posts: 86
- Rep Power: 183
The arms up at start is the correct start position for bench, you start with your arms locked out and then lower the weight to your chest then lift it back to lockout=one rep.
The weight you lift should cause you to struggle to get 12 reps. I prefer using a weight that causes me to struggle with my 10th rep. If you're not challenging your body there is no reason for it to become stronger.
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01-31-2011, 11:32 AM #19
If you feel it in your biceps, you're doing something wrong. As mentioned, lower the weight to the bar if needed and focus on contracting your chest only. Don't worry about ROM yet, just get those pecs working. At full push-out, your elbows shouldn't be locked, that's pressing too far, taking stress off the chest and moving it to you rarms and shoulders. Also make sure your shoulders are contracted back; you should be resting more on your blades than your full back. A slight arch is natural, but don't force it. You can encourage this by using a very slight decline, on your flat bench. Like a small 10lb plate under the bench, near the feet. That should raise it up just an inch or so, and help you feel the chest more.
Start postion is up. You unrack the bar, hold it up for a second and retract your shoulders if needed. Then release down, and press up. That completes on rep. You can't end you rep going down, as it will force you have an extra 1/2 rep every time. Just don't hold the bar up for too long. Once you unrack the bar, you should making the movements within a few seconds..
And as for progression, if you make no changes to the rep range or weight, you won't make any progression. When I hit 5-8 reps for 1 set, I then aim for 5-8 reps on 2 sets. After that, I add more weight....i remain, he who remains to be...
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3K+
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01-31-2011, 11:33 AM #20
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01-31-2011, 11:39 AM #21
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01-31-2011, 11:54 AM #22
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01-31-2011, 11:59 AM #23
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01-31-2011, 12:02 PM #24
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01-31-2011, 12:05 PM #25
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01-31-2011, 12:09 PM #26
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01-31-2011, 12:15 PM #27
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