a little help with chest workouts

[cybertronik]

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!!!

[GreenWave1]

What is your chest workout? Be specific.

[Adam182]

What is your chest workout? Be specific.

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.

[atok2]

get the weights down and learn how to contract the muscle with each rep and then work your way back up.

hope that helps.
peace V

[cybertronik]

What is your chest workout? Be specific.

Doing 3 x 12 chest dips
3 x 12 Flat and incline flys on the bench with.2 x 14kg dumbbells
3 x 12 Flat and incline presses on the bench using 2 x 14kg dumbbells.

Not exactly heavy weights. I always find my biceps ache before my chest. I have to stop cos my arms are killing lol

[Adam182]

Doing 3 x 12 chest dips
3 x 12 Flat and incline flys on the bench with.2 x 14kg dumbbells
3 x 12 Flat and incline presses on the bench using 2 x 14kg dumbbells.

Not exactly heavy weights. I always find my biceps ache before my chest. I have to stop cos my arms are killing lol

I’m wondering if you are injured. So for sure its your arms that are sore and not shoulders? I know sounds dumb to ask, but shoulders are a common injury with chest workouts.

[cybertronik]

I’m wondering if you are injured. So for sure its your arms that are sore and not shoulders? I know sounds dumb to ask, but shoulders are a common injury with chest workouts.

No, my shoulders are fine. Its my biceps that ache. Feels like I'm doing a bicep workout, not a chest... if that makes sense, but I know I'm doing it right

[GreenWave1]

That is really strange. Pushing motions (like presses) should recruit pushing muscles (not biceps). Are your bi's particularly weak?

[cybertronik]

That is really strange. Pushing motions (like presses) should recruit pushing muscles (not biceps). Are your bi's particularly weak?

Not really lol. I lift 16kg dumbbells doing hammer curls lol

[etkillah]

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.

[Atlasius88]

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?

[GreenWave1]

Not really lol. I lift 16kg dumbbells doing hammer curls lol

I really don't know what to tell you. None of the weights are particularly heavy. I agree with what others have said, work on your mind muscle connection. Focus on contracting your pecs during your chest movements.

[cybertronik]

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.

Yeah, I just do 12. Stop. 12 stop... lift heavier with less reps you mean?

[GreenWave1]

Yeah, I just do 12. Stop. 12 stop... lift heavier with less reps you mean?

12 is the goal. If you hit 12 on all sets, up the weight.

[cybertronik]

12 is the goal. If you hit 12 on all sets, up the weight.

I just figured it out I think. When I get on the bench, my 'start' position is always with my arms up holding the weights. That should be the finish. I'm basically putting my arms under unnessisary stress. Doh...

Was the way the gym instructor told me. Gonna go complain.

[GreenWave1]

I just figured it out I think. When I get on the bench, my 'start' position is always with my arms up holding the weights. That should be the finish. I'm basically putting my arms under unnessisary stress. Doh...

Was the way the gym instructor told me. Gonna go complain.

wat? Are you trollin?

[cybertronik]

wat? Are you trollin?

Lol. Its obvious now. Explains why the chest press machine makes my chest ache and not the bench.

Just complianed. She said its to protect your back lol. Surely tho by holding the weights up your just fatiguing your arms.

[Atlasius88]

When I get on the bench, my 'start' position is always with my arms up holding the weights.

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.

Yeah, I just do 12. Stop. 12 stop... lift heavier with less reps you mean?

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.

[ricka182]

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.

I just figured it out I think. When I get on the bench, my 'start' position is always with my arms up holding the weights. That should be the finish. I'm basically putting my arms under unnessisary stress. Doh...

Was the way the gym instructor told me. Gonna go complain.

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.

[Tillday]

You may feel you can lift heavier but you might need to drop it down a notch to get your feeling for the exercise right, maybe some warmup sets with really light weights even.

Also, what's your form like, are you holding the weights closer to your collar bone? Are your arms in close enough?

[cybertronik]

Will try all these things next time. Thanks

[IamJonsCranium]

Are you spacing your arms out too wide on your presses? Maybe move them in, focus on pushing up, not in. Also, keep your shoulder blades tucked in.

[cybertronik]

I don't think they are too wide?

I will try closer next time tnx

[IamJonsCranium]

I don't think they are too wide?

I will try closer next time tnx

Your forearms should stay vertical while going down, and when you come up, touch the inside of the dumbbells together.

I would recommend working in barbell press with it if you haven't yet. Sometimes we need a little variety.

[cybertronik]

Would if they had one lol. Only in a local gym atm and they are limited lol. Gonna change to a better gym once I gain a little muscle. Don't really wanna walk my puny frame into a big ass gym.. will get my white ass gang raped by a group of 250lb'ers lol

[IamJonsCranium]

Would if they had one lol. Only in a local gym atm and they are limited lol. Gonna change to a better gym once I gain a little muscle. Don't really wanna walk my puny frame into a big ass gym.. will get my white ass gang raped by a group of 250lb'ers lol

Don't ever let that stand in the way of your goals.

[cybertronik]

Don't ever let that stand in the way of your goals.

Yeah I know.. Wont take me long to get my confidence up tho.