Chest Isolation

[Spud]

Ever since I started up lifting again, Ive had trouble building my chest, mainly my upper chest. I do plenty of incline exercises but I think now my problem is isolation. What are some tips to isolate the chest, cause I feel i may be using my shoulders too much. I dont feel a pump that much in my chest while working it, and I always did in the past. Almost feels like my chest is getting smaller?? Also what are some good things to do to maximize chest growth.

 

[jeremys]

eat a lot and switch it up maybe

 

[louden_swain]

I am glad to hear that you perform a lot of incline movements. However, it seems that you have hit a wall. . . it happens. It can be difficult to isolate the chest, since pressing movements affect the chest, delts, triceps, and upper back. However, it is possible to wear down the chest before you hit the basic pressing movements. Are you familiar with pre-exhaustion? If not, here might be a possiblity:

1. Dumbbell Flyes or Cable Cross-Overs - 5 x 10-12
2. Incline Barbell Presses - 3 x 6-10
3. Parallel Dips - 3 x 6-10

Give this a try. It seems a little strange, but your chest will become fatigued before your arms and delts. This is good, because your arms and delts will be geared up for heavy pressing.

 

[Legion Kreinak]

Louden seems to know most about chest. That your favorite part to work, man?

 

[louden_swain]

Actually, my favorite is legs. I can't seem to get enough of squats (I will perform up to 8 sets). I also love training back and delts. Chest and arm training falls at the bottom of the list in terms of favorite muscles to train.

 

[Legion Kreinak]

Heh, oh... nevermind then.

 

[GainingSize]

eat a lot and switch it up maybe

Yes, i agree maybe your diet sucks, post it up and let us judge.

 

[Spud]

Thanks for the info guys. My diet isnt the best.
Wake Up(9/10am): Protein shake
1pm: 1/4lb. sirloin burger w/turkey bacon on bagel
2pm: Protein shake with banana
5pm: Gyro w/cucumber
6pm: Homemade weightgainer(protein, banana, oatmeal, natural peanut butter)
7/8pm: Workout
8/9pm: Post workout shake(Mega mass 2000)
11pm: 1/4lb. sirloin burger w/turkey bacon on bagel

Im going to school right now so I dont have any time in my mornings to eat which sucks.
Im not a man of variety cause I hate to cook, and I suck at it. Plus Im on a limited budget. I usually drink milk with all my meals.
I also take creatine, glutamine, flax oil, and multi vit.

 

[Legion Kreinak]

Doesn't sound all too bad. You seem to be doing okay.

 

[Spud]

Any more comments on my diet, stuff to add, improvement...etc

 

[SAGAT]

Actually, my favorite is legs. I can't seem to get enough of squats (I will perform up to 8 sets). I also love training back and delts. Chest and arm training falls at the bottom of the list in terms of favorite muscles to train.

interesting you should say that, 'cause i'm looking for some legs advice. i haven't been able to train them for almost 8 months due to a toe operation which went sour, (still really shouldn't), but i decided to start again regardless. what do you recommend for me in terms of legs? prior to the operation, i used to always do 3 sets of 8-12 of squats (sometimes higher reps since i don't have access to a squat rack so i have to make do with what i can clean above my head), 3 sets of 8-12 of lunges and higher rep claf raises. any suggestions? thnx in advance