- 02-19-2012, 01:04 PM
I have noticed (and had pointed out) that my chest seems to be lagging behind the rest of my body. I also have a fairly weak Bench Press in relation to my other lifts.
I am going to embark on a clean bulk - I am currently following the Stronglifts 5x5 program as I have had some good results from it.
Problem is, when I bench press, I tend to feel it in my anterior delts before I feel it in my pecs.
I think I have good form, shoulders pulled back tight, slight arch in my back, feet firmly planted, elbows about 45 degrees to my sides.....
Is there anything I can add or change in my workout that will help my pecs grow?
I have sort of run out of ideas on my own - I do a lot of reading and watch a load of videos, but think it is time to ask for some advice......
So any ideas and comments welcome
- 02-19-2012, 01:14 PM
Originally Posted by CrazyBassGuy
- 02-19-2012, 01:18 PM
02-19-2012, 01:23 PM
Thanks guys - I work out at home so no cable or hammer strength machines.
But I do have Olympic bar, and Olympic dumbbell handles. Will add some DB flys to my routine.
I have done DB incline presses in the past, you think I should add DB Incline and DB flat presses to my regular routine as well?
Also - I have a squat rack, if I build some bars to hook over the safety bars, I could set up a dip station that way right?
That is safe right?
02-19-2012, 01:23 PM
i had the same problem, i focused directly on bb incline and bb decline with flat bench only used as warmups or high rep failures...
02-19-2012, 01:25 PM
02-19-2012, 01:30 PM
I have an adjustable bench (decline/flat/incline) and a 4 post cage
I figured that with 2 more bars, laid across the safety bars in my cage (and secured somehow) - about shoulder width apart would make a good dip station - does that sound ok?
02-19-2012, 01:39 PM
02-19-2012, 01:43 PM
Coool - I feel some DIY coming on next weekend - watch this space.
First I will build a dip station, next I will build a solid routine, then I will build some pecs!
02-19-2012, 01:45 PM
02-19-2012, 02:58 PM
02-19-2012, 03:53 PM
I'm fairly new but u say u feel bench n ur Delts more? Maybe u should try to pre exhaust them first so when u bench ur chest will pick up the slack, just an idea, n I noticed more growth n my chest by doing DB flat n decline presses
02-19-2012, 04:25 PM
Are your elbows flairing out when benching? That can lead to more anterior delt recruitment. The other option is to use dumbbells to reduce the amount of lateral force (i.e.: your triceps).
02-19-2012, 04:30 PM
The way I'm built, barbell bench presses are of little worth to me, so I stick with DB presses, dips and flyes. I do DB pullovers too.
Doesn't matter if I'm pressing heavy or not, DB presses do more for me.
A superset that I'm really fond of is doing incline DB flyes followed directly by incline DB presses.
02-19-2012, 05:21 PM
Yeah db are good but on incline with no spotter I find u cant get ur max weight up with out a spotter
02-20-2012, 06:19 PM
I actually think this may be something simple. You said you feel it in your anterior delts - sounds like you're not setting up properly on the bench. Make sure to pinch your shoulder blades together when you set up for the bench, as if you're trying to hold a nickel in between your shoulder blades. Really dig your traps into the bench. Grip the bar tight, unrack it, and then as you descend with the bar pretend like you're pulling the bar apart and start tucking your elbows.
For more good tips check out some of the links for bench press here: Proper Techniques
02-20-2012, 06:34 PM
My suggestion would be to get some micro-loads and very slowly start upping your bench poundages. Remember slow and steady wins the race. Also Dip your ass off. High rep BW dips.
02-26-2012, 11:31 AM
Supersetting flys w/ a pressing movement w/ dumbbells sounds pretty good for conditioning. I believe Rich Gaspari used to do that for a contest prep back in the day
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