chest lagging, possibly overpowered by delts?

Discussion in 'Fitness & Nutrition' started by giz, Dec 13, 2007.

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  1. giz

    giz Active Member

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    of all my body parts, my chest seems to be lagging by far. I have some development, but nothing near the full, wide, thick pecs that I see some guys with.

    my delts on the other hand are my strong point. is it possible that I'm lifting in such a way that my delts are being worked rather than chest? is this common? I do my best to put my "mind into muscle" and really isolate pecs but they truly are lagging.

    for chest, I do cable flys, flat and incline bench.

    if that isn't the case, maybe my small chest is genetic? that would fucking blow, but I really dont' see how I can achieve the super-pecs that some of you guys have.
     
  2. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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  3. macro

    macro New Member

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    adduct your shoulders (pull rhomboids together and push chest out) when pressing. vary your grip, concentration on stretch chest at bottom of motion will also help.

    like most people your probably need to stretch your chest and shoulder girdle more as well as work rear delts
     
  4. giz

    giz Active Member

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    Great, thanks macro. I will have to keep that in mind. I do work my rear delts equally with side and front, but could probably stand to stretch more.
     
  5. Doog

    Doog New Member

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    \no homo?
     
  6. giz

    giz Active Member

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    :o
     
  7. Doog

    Doog New Member

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    haha I just had to, sorry :rofl:

    edit: As far as your question...

    Personally I like getting on the sitting-upright-bench-cable-machine atleast once a week, I can really squeeze in my shoulders, sit back and really ultilize my pecs (hotnjuicy) in a way I cant on a flat bench.
     
    Last edited: Dec 14, 2007
  8. CPop

    CPop New Member

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    This is exactly what I was going to type, except I was going to tell him to pinch his shoulder blades together as hard as he can during the whole range of motion. If you're not used to it, you should have your upper back cramping up a little from each set of bench, otherwise you're not doing it hard enough. Paul Kelso talks about this in "Kelso's Shrug Book". Get after it!
     
  9. michael

    michael FLORIDA > *

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    exactly, pull your back together, pop out teh lats and take the weight down until you feel your chest about to split in half..
     
  10. BlackIce72

    BlackIce72 New Member

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    Yes!

    I knew my form has been technically getting better but my lats have cramped a bit and I wondered if it was just an uneven position on the bench or perhaps just bad form.

    Good to know it could be a good thing. Thanks.
     
  11. giz

    giz Active Member

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    :bowdown::bowdown: to you all.
     
  12. PreemO

    PreemO OT Supporter

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    either your triceps will be dominant, or chest+delts, but never delts by themselves. ur chest is laggin prolly due to ur insertions. delt and pects adduct and are synergistic in mechanics.
     
  13. Abomb

    Abomb New Member

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    incline bench and dumbbell helped me
     
  14. Mojo

    Mojo New Member

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  15. antihero

    antihero OT Supporter

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    I have the same problem. changing the way i do things seems to help

    play with the form a bit.

    crush the bar together and crush the DB's together at the top. Like everyone said, pull your shoulder blades way back and in.
     
  16. macro

    macro New Member

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    farmers walk (vary shoulder position)- ie. partial lateral raise (30-40deg) while doing farmers walk is great (obviously lighter weight than a traditional farmers walk and longer)

    heavy partials and holds on laterals, front raises and reverse flyes
     
  17. NUDES

    NUDES New Member

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    I would just do overhead press and lateral raises.
     
  18. macro

    macro New Member

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    heavy partials and holds will develop larger muscles, and create tension at flexion points that are not as utilized in full movements, strength wise there are also benefits.

    though from a powerlifting standpoint, there might be more benefit to sticking to primary movements (have to say that though is debatable)
     
  19. NUDES

    NUDES New Member

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    What kind of military press numbers have you been puttin up broski? Full range of motion, that is?
     
  20. michael

    michael FLORIDA > *

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    Gonna venture to guess Macro is stronger than you :hs:

    Though without knowing both of your numbers, relative to your size - it's obviously just a guess.

    I have, however, met macro and he's definitely NOT a small guy
     
  21. NUDES

    NUDES New Member

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    :hsugh: I was just asking. I know your asshole is filled the brim with Ulter and Macro cock but you don't need to rush to his defense in every single post that questions the holy anonymous internet macro. Good lord.
     
  22. michael

    michael FLORIDA > *

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    get more defensive, chris!! i said that it was just a guess.. calm down, no one here is trying to knock you off of your holy soap box
     
  23. NUDES

    NUDES New Member

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    He may very well be a IFBB pro bodybuilder, but until he actually validates anything he says with proof of what he is and can do with his own advice, it means dick to me and to MOST people with common sense.

    I feel it's a disservice to give advice to people when nobody knows what the fuck you've done or accomplished. But that's just me.
     
  24. NUDES

    NUDES New Member

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    And WRT to the original topic this is how I feel:

    And this is why his advice means something to me:

    [​IMG]
     
  25. michael

    michael FLORIDA > *

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    i agree, that's why i was saying that i've seen it in person - so that people know he's not just some 120 lb twerp behind a computer screen (read: me).

    for all i know, you're 2x as strong as him, as i've never actually seen him lift weights. I was just surmising based on his appearance.
     
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