pecs

dirtwarrior

dirtwarrior

Member
When doing chest exercise. Press etc my tri and front delts are taking the hit and growing fast while pecs are lagging,
How would I fix this?
 
I fix it by lifting heavier.

My delts BLOW UP something freakish. However - I like that because I still look slim even when bulking ... LOL.

But ... by "upping" the weight - my delts are forced to nicely ask my pecs to get off their ass and help heft the weight.

So now - I only lift heavy on chest and for only 4-5 reps per set.

I used to do an alternate "heavy" / "light" days workout where I did heavy chest on Mon and light on Thurs. I wasn't seeing results so I went to heavy all the way around and I'm pretty happy with the results.
 
Strengthen your rear delts, rhomboids, mid traps - ie: your scapular retractors.

Keep your shoulder blades squeezed together, use an athletic grip, and don't allow your upper arms to exceed a 45 degree angle with your torso (i.e.: your elbows should never be higher (in relation to your shoulders vs. waist) than your lower chest). Once your shoulder blades pull apart and your elbows begin to flair the side the emphasis is taken off the pecs and the front delts, triceps (and during some really horrible form), serratus/pec minor compensate.

br
 
dirtwarrior said:
When doing chest exercise. Press etc my tri and front delts are taking the hit and growing fast while pecs are lagging,
How would I fix this?
Click to expand...
drop ur elbows. ur engaging ur delt far more when ur elbows are flared out. simple way to understand this, do a pushup with ur elbows very close to ur side, and compare it to doing a pushup with ur elbows flared (making almost a 90degree angle with ur body), you'll feel how much more you engage ur chest when ur elbows are tucked.
 
ZiR RED said:
Strengthen your rear delts, rhomboids, mid traps - ie: your scapular retractors.

Keep your shoulder blades squeezed together, use an athletic grip, and don't allow your upper arms to exceed a 45 degree angle with your torso (i.e.: your elbows should never be higher (in relation to your shoulders vs. waist) than your lower chest). Once your shoulder blades pull apart and your elbows begin to flair the side the emphasis is taken off the pecs and the front delts, triceps (and during some really horrible form), serratus/pec minor compensate.

br
Click to expand...
What do you mean about the 45 degree

808rebel said:
drop ur elbows. ur engaging ur delt far more when ur elbows are flared out. simple way to understand this, do a pushup with ur elbows very close to ur side, and compare it to doing a pushup with ur elbows flared (making almost a 90degree angle with ur body), you'll feel how much more you engage ur chest when ur elbows are tucked.
Click to expand...

Keep elbows close to body and not out
 
dirtwarrior said:
Keep elbows close to body and not out
Click to expand...
yep, just gotta find ur comfort zone on elbow placement that allows you to engage ur chest the most...also, ur grip my need to change to accomidate ur new elbow placement, but it shouldnt change a lot.
 
dirtwarrior said:
What do you mean about the 45 degree



Keep elbows close to body and not out
Click to expand...

Similar to what 808rebel was saying

Stand up. Now pretend you are doing a side lateral raise. When your arms make a 45 degree angle with your torso, that is where you want your elbows to point when pressing. Your elbows should line up at the very bottom of your chest.

And you may need to narrow your grip a bit

Br
 
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