Isolating Pecs

  1. New Member
    BLABD's Avatar
    Stats
    5'5"  202 lbs.
    Join Date
    Oct 2012
    Posts
    19
    Rep Power
    35
    Level
    4
    Lv. Percent
    31.84%

    Isolating Pecs


    For the last 3 weeks I've been trying like hard to isolate my chest on my chest workouts. When benching I focus on the bar hitting my nipples and going straight up, fighting the urge to go heavier and move the bar up to utilize my front delts. Same with my incline bench, incline dumbells etc.

    My problem is, my chest isn't responding well, and I still feel it in my front delts. I tried switching my shoulder day to the day before chest, to try and murder my front delt so it's less likely to hit when I'm working my chest, but that didn't help too much. Any ideas? I've had multiple people check my form and they say it's fine, last month I taped myself working out and reviewed it, and it looks fine.

    I've tried "pinching" the bar when I'm lifting, and flexing my chest out when lifting... still no dice. Thanks!

  2. Advanced Member
    rsnake21's Avatar
    Stats
    5'9"  195 lbs.
    Join Date
    May 2011
    Age
    31
    Posts
    686
    Rep Power
    80467
    Level
    24
    Lv. Percent
    43.74%

    Do you roll your shoulders back towards the bench and stick out your chest ?
  3. New Member
    BLABD's Avatar
    Stats
    5'5"  202 lbs.
    Join Date
    Oct 2012
    Posts
    19
    Rep Power
    35
    Level
    4
    Lv. Percent
    31.84%

    On the lighter ones I try to yea. But towards the end of my heavy set I tend to go flat back on the bench.
    •   
       

  4. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,224
    Rep Power
    963205
    Level
    92
    Lv. Percent
    36.56%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by BLABD View Post
    On the lighter ones I try to yea. But towards the end of my heavy set I tend to go flat back on the bench.
    There's your problem. Also, doing shoulders the day before chest is a terrible idea as it limits your strength and stability under the bar.
    M.Ed. Ex Phys
  5. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    46
    Posts
    31,843
    Rep Power
    768803
    Level
    95
    Lv. Percent
    23.22%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    db or machine flys are probably the most isolation you are going to get
  6. Elite Member
    Young Gotti's Avatar
    Stats
    5'5"  100 lbs.
    Join Date
    Nov 2008
    Posts
    5,431
    Rep Power
    1147168
    Level
    60
    Lv. Percent
    51%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by EasyEJL View Post
    db or machine flys are probably the most isolation you are going to get
    this
  7. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.17%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Rodja View Post
    There's your problem. Also, doing shoulders the day before chest is a terrible idea as it limits your strength and stability under the bar.
    ^This.
    Face pulls, band pull aparts, and pendelay style rows will be your new best friend toward achieving a big chest.
  8. Advanced Member
    toddgranit's Avatar
    Stats
    5'10"  186 lbs.
    Join Date
    Jan 2012
    Age
    48
    Posts
    535
    Rep Power
    48048
    Level
    20
    Lv. Percent
    79.59%

    Take a look at Gironda neck press, and Gironda dips.
    Both are great chest emphasis movements.

    Peace
  9. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,383
    Rep Power
    4092215
    Level
    79
    Lv. Percent
    56.89%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Retract the scapula when pressing and, it'll improve the chest:shoulder ratio. Bear in mind that the movement at the shoulders for the bench press will always utilise the anterior deltoid, but dependant on other factors, you can limit how much of a role it has.
  10. New Member
    EBroser's Avatar
    Stats
    5'11"  240 lbs.
    Join Date
    Nov 2012
    Age
    45
    Posts
    401
    Rep Power
    237364
    Level
    26
    Lv. Percent
    23.49%

    Excerpt from my IRONMAN article entitled "Positioning for Pecs!"

    Here’s how to start properly POSITIONING FOR PECS:

    1-lay down on the bench and set your feet firmly on the floor
    2-arch your lower back slightly
    3-raise your ribcage up high
    4-squeeze your scapulae together
    5-pull your shoulders downward and push them into the bench

    *These same principles apply to dips, crossovers, and seated press and flye machines as well, with the exception of rule one (although the feet should always firmly be planted).

    Now you are in position to achieve maximum pectoral recruitment with far less delt and triceps interference. The key, however, is to keep your body in this position throughout the set. It is not enough to start this way and then slowly break back into bad habits as the set progresses. You must learn to “lock”your body in this position and stay there!

    Trust me when I tell you that if you are not used to performing your chest exercises this manner, it will feel awfully strange at first, and you will probably not be able to use the same weights as you normally do. However, with time, you will get used to POSITIONING FOR PECS, and it will become second nature, like driving a car. Also, you will eventually work up to the same poundage as you were using previously. The greatest reward will be the new growth you will quickly begin to see in your chest!

    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU
  

  
 

Similar Forum Threads

  1. I think ive finally "isolated" my upper pecs.
    By thegodfather in forum Training Forum
    Replies: 7
    Last Post: 11-03-2012, 07:07 PM
  2. "rib cage" muscle, how to isolate?
    By baham99 in forum Exercise Science
    Replies: 22
    Last Post: 06-02-2011, 06:54 PM
  3. Whey Isolate and citric acid, bad idea?
    By The Mayor in forum Supplements
    Replies: 12
    Last Post: 07-09-2003, 07:25 PM
  4. cool info on creatine +whey isolate...
    By hamper19 in forum Supplements
    Replies: 1
    Last Post: 04-22-2003, 10:06 AM
  5. i need pec help
    By pudgy in forum Exercise Science
    Replies: 4
    Last Post: 01-24-2003, 03:08 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in