Having trouble isolating pecs

Discussion in 'Fitness & Nutrition' started by Alt+F4, Oct 15, 2008.

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  1. Alt+F4

    Alt+F4 official OT hockey stud

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    Sup Y'all.

    Been back in the gym for a few months, lifting in the basement. My setup down there consists of:

    Incline/decline/flat bench
    Power rack
    Dip station
    Two barbells
    A bunch of plates

    Sadly, no db's.

    I'm trying to build my chest, but finding that benching with a bb tends to recruit more triceps, shoulders, and lats than pecs themselves. I'm aware of arm position and how it recruits muscle, but owing to an old hockey injury, I experience pain if I move my upper arm perpendicular to my body when benching. As such, I tend to bench with my arms tucked in, which takes a lot of the pecs out of the equation.

    I'm looking for exercise ideas to overcome this. I've been adding in forward-leaning dips and pushups, but still not see the chest recruitment I want. My arms seem to dominate most of these movements.

    Any ideas? Has anyone used those handles that attach to the top of the rack?
     
  2. Oh its me 20

    Oh its me 20 New Member

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    noxplode and 250 pushups.
     
  3. mandrew

    mandrew New Member

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    it's only been a few months. Get some DB's so you can do flys.
     
  4. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    do flys with your plates
     
  5. LBFilmGuy

    LBFilmGuy LOL why u mad tho?

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    wat?

    That's how you're supposed to bench...just make sure you use as wide a grip as possible.
     
  6. solarian

    solarian ya heard

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    go deeper, till the bar hits your chest, if you cant at your current weight go lighter.
     
  7. Alt+F4

    Alt+F4 official OT hockey stud

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    Good to see things haven't changed around here :)
     
  8. jonno

    jonno New Member

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    holy sheet. how ya been?
     
  9. jonno

    jonno New Member

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    incline BB seems to do it for me
     
  10. Oh its me 20

    Oh its me 20 New Member

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    real life.
     
  11. 60druidgurubash

    60druidgurubash OT Supporter

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    arch your back which will also cause your chest to puff out a bit.
     
  12. Mojo

    Mojo New Member

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    push-ups with feet on flat bench. seriously, go pick up some DB's. get some used on craigslist. not only will u be able to do db flys/bench with them, but tri/back/bi movements. mini-band push-ups are great too. again, can use mini's for variety of things.
     
  13. RollinDollos

    RollinDollos Guest

    Get up on a wall and push your self off of it flexing your chest. This is the movement you want to do when you do any chest exercise.

    Contract that shit and get a huge fucking chest unlike the little baby bird thing you got going on right now. Feel me?
     
    Last edited by a moderator: Oct 16, 2008
  14. Drewski

    Drewski New Member

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    try pre-exhausting your pecs with fly's (using the plates) then go bench
     
  15. Alt+F4

    Alt+F4 official OT hockey stud

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    What up Jonno. Holla at the Sox game the other night...'course, I went to bed in the 6th.

    Thanks for the help. I'm not a newb by any stretch, just always had a problem with my arms, shoulders, and lats growing instead of my pecs. I tried flyes with my plates and it worked well, very sore today. Also thinking about picking up a pair of these:

    http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=295&pid=916
     
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