Doing Bench, Hercules, Dumbbell Fys-No effect on my Chest

Discussion in 'Fitness & Nutrition' started by illskills719, Sep 16, 2005.

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  1. illskills719

    illskills719 Im lost.

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    I dont really work out much but ive been recently getting into it now that im in college . when i do the benchpress or any other machine that does my chest i dont feel the workout on my chest . most of the work for some reason feels lik eits coming from my shoulders mainly i dont no what im doing wrong but my position is right but my arms (mainly my shoulders)seem to lift the bar instead of my chest muscle can anyone help me out?
     
  2. S4Driver

    S4Driver New Member

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    COnentrate on your form. Work on your form by using lighter wieghts until you can correctly do the lift.
     
  3. N-Word-Jim

    N-Word-Jim Cure for boredom

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    On Flat bench, try and get your elbows out away from your body, use a wider grip on the bar (so when upper arm is level with your body, your forearm is perpendicular to it) and concentrate on squeezing your chest to bring the weight up.
     
  4. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Which is the opposite of what you want to do. :hsugh:


    make sure your arms aren't along the same lines with the bar. 45 degree angle seems to work the chest the best.

    Pin your shoulders back, and rotate your wrists forward so that you're squeezing the bar. At the end of your range of motion, your chest should be expanded and you should be squeezing your pecs together.



    - - <- works shoulders most

    / \ <- best angle for chest

    | | <- Close grip press works arms the most
     
  5. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

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    also don't hunch your shoulders up towards your ears, the body naturally wants to do this to make the lift easier.
     
  6. tehchosen

    tehchosen New Member

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    Elbos out, chest expanded best works teh chest
     
  7. Mojo

    Mojo New Member

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  8. tehchosen

    tehchosen New Member

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    he says chest expanded, and elbos out:dunno:
     
  9. illskills719

    illskills719 Im lost.

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    anyone have any workout recommendations? im bout 140 5'6 and i just started to workout and stuff i can't do alot on my bench probably like 100lbs flat anyone have any types of schedule that i should follow?
     
  10. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Which is fine as long as you keep your shoulders Down and your scapulas pinned.

    Once you move your shoulders up/forward, you will put all the strain on them.
     
  11. cntoo

    cntoo Guest

    So that video by Ex-Mr. Universe on how to maximize your chest in those workouts is wrong?



    Closer in doesn't work out the center of your chest that much?
     
  12. dmaestro

    dmaestro New Member

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  13. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Nope, I'm a huge advocate of his training, people just skip the part where he says spread your elbows out, but pin your shoulderblades together and expand your chest.

    They just comprehend it as grip wide and let her rip.
     
  14. cntoo

    cntoo Guest

    Does the closer grip work?
     
  15. ACURA TL-S

    ACURA TL-S OT Supporter

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    I hate to say it, but Milos is an idiot when it comes to physiology and mechanics. He is an amazing bodybuilder and bigger than I could ever be with even the most extreme amounts of juice, but I promise it didn't come from his intelligence.
     
  16. cntoo

    cntoo Guest

    so what would be good for working in the interior part of the chest? cables?
     
  17. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    Everyone will tell you that you can't work the inner part of the chest. However, I found my chest as a whole gets a better pump (and I feel it more in the middle of my chest) when I do heavy or slow cable crossovers.
     
  18. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    For me, I've found closer grip takes the strain off my shoulders allowing me to focus more on my chest and arms and do bench without pain as it always had been for me.
     
  19. JordanClarkson

    JordanClarkson OT Supporter

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    There's a hammer machine that does a great job. It starts very wide so that it forces you to pinch your shoulder blades together and at the top of the lift it makes your hands touch where you can focus on contracting the pecs.
     
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