How to work my chest harder?

Prophet · 2 Apr 2012 at 13:24

I signed up to a new gym a couple of months ago and have been going most days. I'm seeing good strength gains on the free weights as I become used to them but whenever I work my chest only my arms feel like they've done anything.

I've tried all forms of chest press with dumbbells and the barbell.

Can some kind fellow give me some tips on form etc

LiE · 2 Apr 2012 at 13:25

What does your chest routine look like i.e. exercises, sets, reps.

sigma · 2 Apr 2012 at 13:26

Dips and incline presses are supposed to be awesome? Also try chest fly (flies?) maybe.

How spot on is your form? I'm no expert but if your shoulders are doing more work than your chest then that might be why you're not feeling it?

kai · 2 Apr 2012 at 13:27

Go heavy or go home

not sure i understand what you mean with regard to my arms feel like they have done nothing?

Prophet · 2 Apr 2012 at 13:27

kai said:
Go heavy or go home

not sure i understand what you mean with regard to my arms feel like they have done nothing?

I didn't say that

Disco Boy · 2 Apr 2012 at 13:29

You feel that your arms are the limiting factor on bench press, so you want something to isolate your chest and not involve your arms too much?

The answer is fly exercises, cable or dumbbell as you prefer.

kai · 2 Apr 2012 at 13:29

Orange Peel said:
. I work my chest only my arms feel like they've done anything.

you are not training arms? you are training chest!

Disco Boy · 2 Apr 2012 at 13:32

kai said:
you are not training arms? you are training chest!

I think he means that the only part that feels like it has done anything is his arms, so his chest hasn't been targeted.

Prophet · 2 Apr 2012 at 13:34

LiE said:
What does your chest routine look like i.e. exercises, sets, reps.

Barbell bench press @50KGs 3X12 or Dumbbell @25KGs (each) 3X12
Declined bench press @50KGs 3X12 or Dumbbell @25KGs (each) 3X12
Inclined press @50KGs 3x12 or Dumbbell @25KGs (each)

I'm usually tired by the 10th rep but manage the full 12.

Not heavy to most I guess but it's killing me at the moment

Prophet · 2 Apr 2012 at 13:34

Disco Boy said:
I think he means that the only part that feels like it has done anything is his arms, so his chest hasn't been targeted.

Exactly this. No matter what I do I feel only my arms have been utilised which is why I need help on my form

sigma · 2 Apr 2012 at 13:34

Go heavier and do 3x8?

A vid of your form would do wonders.

Disco Boy · 2 Apr 2012 at 13:36

Orange Peel said:
Exactly this. No matter what I do I feel only my arms have been utilised which is why I need help on my form

Do some fly exercises, job done.

LiE · 2 Apr 2012 at 13:36

You need flyes and dips for more a balanced chest workout.

MoNkeE · 2 Apr 2012 at 13:37

It's probably your form. On BB Bench, be mindful of the following:

Arch your lower back up slightly so you can fit your hand between the bench and your back
Pin your shoulders back, as if you're trying to hold a pencil between your shoulder blades
Whilst pressing, consciously squeeze your chest in as you lift. This essentially means squeezing your elbows in together as you press
When returning the bar to your chest, keep it slow and controlled - the negative is also important on a pressing movement.

Really focussing on squeezing your pecs will result in hitting them much harder in my experience. There's no reason why your chest should feel un-worked during flat benching.

Prophet · 2 Apr 2012 at 13:39

sigma said:
Go heavier and do 3x8?

A vid of your form would do wonders.

Disco Boy said:
Do some fly exercises, job done.

LiE said:
You need flyes and dips for more a balanced chest workout.

I'm off to the gym in an hour so will report back soon

sigma · 2 Apr 2012 at 13:39

There are two really good bench vids floating about if you search.

MoNkeE · 2 Apr 2012 at 13:39

Disco Boy said:
Do some fly exercises, job done.

No no no no no. If his bench form is crap then sticking flyes in as well is just going to mean he has crap bench form but still does flyes.

If he fixes his bench form, he'll get improved pec activation AND will then be able to do flyes.

FWIW, my chest/tris routine (that I love) is currently:
BB Bench
DB Incline (with a 2 second pause at the bottom of the rep)
Incline Flyes
CGBP
Rope Pull Downs
Dips

Edit: Fixed the formatting in my earlier post!

sigma · 2 Apr 2012 at 13:40

Don't go too heavy and blame me if you hurt yourself tho

I'd say a vid of form before raising the weight is a wise move.

Prophet · 2 Apr 2012 at 13:42

sigma said:
Don't go too heavy and blame me if you hurt yourself tho I'd say a vid of form before raising the weight is a wise move.

I usually have to workout alone so can't push the weight up too much

LiE · 2 Apr 2012 at 14:05

For the dips make sure you lean forward to target the chest.