help me with my chest workout!

[airsmith2k]

lately when ive been doin chest ive been gettin these crazy pumps in my front delts....ill be on my third set on flat bench press and my front delts will be sooo pumped and sore i can barely do another set.....i could barely get through 3 chest exercises today my front delts were way to pumped and sore.......has anyone ever experienced this? its been goin on for a couple of months now....it seems my shoulders tire out before my chest does it suxs

 

[airsmith2k]

bump

 

[nutshairy]

you are doing something wrong then bro,it has to be impossible unless your form sucks or something.do you mean decline bench?

 

[jumpmaster82]

joints dude. My left shoulder hurts when im doing bench and sometimes it holds me back from doing what my chest is capable of. But thats an easy fix with a low dose of deca.

 

[airsmith2k]

you are doing something wrong then bro,it has to be impossible unless your form sucks or something.do you mean decline bench?

nah ive been trainin for over 5 yrs i know how to bench press...its not just bench press its every chest exercise....its not my joints....its both of my front delts....they dont feel like i hurt them...they just feel incredibly pumped

 

[nutshairy]

ok sorry man

 

[ALIN]

lately when ive been doin chest ive been gettin these crazy pumps in my front delts....ill be on my third set on flat bench press and my front delts will be sooo pumped and sore i can barely do another set.....i could barely get through 3 chest exercises today my front delts were way to pumped and sore.......has anyone ever experienced this? its been goin on for a couple of months now....it seems my shoulders tire out before my chest does it suxs

sounds like your not training chest correctly if your feeling more in your delts.

 

[airsmith2k]

sounds like your not training chest correctly if your feeling more in your delts.

ive done bench the same way for yrs and the last couple of months its been feeling like this i have no clue why it really sucks....it almost seems like i never feel competely warmed up

 

[holy ghost]

Stop doing flat Bench , you are probably too used to it and its not doing anything positive ATM.

Get on the Hammer Machines, load that mother fucker up if you have to, Those things are GREAT for a few weeks run - then back to basics. Shock them muscles bro.

I hit 21s on the incline hammer press all the time it gets your upper chest shredded like no other

 

[flex229]

how do you do 21s with a hammer press machine? sounds interesting. ive always thought 21s apply to shoulder raises where you do 7 front raises, followed by 7 raises from the side, then to 7 raises for the rear delts.

Stop doing flat Bench , you are probably too used to it and its not doing anything positive ATM.

Get on the Hammer Machines, load that mother fucker up if you have to, Those things are GREAT for a few weeks run - then back to basics. Shock them muscles bro.

I hit 21s on the incline hammer press all the time it gets your upper chest shredded like no other

 

[iceman7230]

how do you do 21s with a hammer press machine? sounds interesting. ive always thought 21s apply to shoulder raises where you do 7 front raises, followed by 7 raises from the side, then to 7 raises for the rear delts.

21's for incline hammer:
Chest to half rep 7 reps
half rep to full extension 7 reps
full rep 7xs

Bro, try keeping your shoulders back and squeeze your pecs at top

 

[airsmith2k]

Stop doing flat Bench , you are probably too used to it and its not doing anything positive ATM.

Get on the Hammer Machines, load that mother fucker up if you have to, Those things are GREAT for a few weeks run - then back to basics. Shock them muscles bro.

I hit 21s on the incline hammer press all the time it gets your upper chest shredded like no other

yeah i was thinking the same thing...my next chest workout im gonna start doing different stuff...i think maybe my body is burnt out from heavy benching

 

[boyer]

Keep your elbows in on pressing movements. Flaring them out puts alot of empahsis on the delts.

 

[iceman7230]

Keep your elbows in on pressing movements. Flaring them out puts alot of empahsis on the delts.

No then you will isolate your tri's!

 

[holy ghost]

holyshit ice that is exactly my routine!!!

guys!!!

21s are a MUST for barbell curls for full bicep development

yes Lateral movements are good for ISOLATION

Squats also for 21's OH what a BURN!!!!!

 

[airsmith2k]

yeah i take a wider grip on bench maybe thats why its killing my front delts all of a sudden...but like i said ive been doing the same bench techinque for yrs now...ive leaned out over the last couple of months and thats when this started happening....i definitely lost a lot of water bloat

 

[holy ghost]

Lay off free weights for a few weeks bro trust me

Hit the machines up bro

21 hacksquats are BAD ASS

always change your stances
and always change feet and hand positiosn up.

under, over etc

Try benching underhand bro its BAD ass


or military press underhand!!

 

[airsmith2k]

Lay off free weights for a few weeks bro trust me

Hit the machines up bro

21 hacksquats are BAD ASS

always change your stances
and always change feet and hand positiosn up.

under, over etc

Try benching underhand bro its BAD ass


or military press underhand!!

yeah im gonna thanks man

 

[holy ghost]

dont trip

 

[boyer]

No then you will isolate your tri's!

No I'm not talking about hand position here. When your bench pressing, flaring your elbows will create stress on your shoulders, while also pumping them up.

 

[nzrodney]

Like Ghost says get off the flat bench. Your delts, arms & back are involved in flat bench press. It is difficult to isolate your chest especially if using heavy weight. Try getting onto an incline bench with dumbbells do three sets moderate weight, move to a decline bench do same but you should be able to push more weight. Move to a flat bench do moderate to heavy dumbbell flyes. Three exercises done properly with good form crunch & squeeze at the top & Bro your chest will be toast. Try it see how it goes. Use a partner to spot you & for a few forced reps, negs to add even more intensity. Cheers r

 

[ego boner]

do your bench with dumbells instead of barbell--- i still think it is all in your form. just because you have done it for years doesnt mean it is correct.

EGO!

 

[jimmy04]

Dorian yates had same thing, in the end he stoped flat press totaly and done incline 1st followed by hammer press. I was reading this not that long ago. maby not a full incline all the time just enough to take presure off the delts. 1-2 noches up the bench. try flys 1st maby, to stretch or losen up.

 

[centy]

Try some chest dips / weighted chest dips, too.

 

[THE GOOD SUN]

yeah i take a wider grip on bench maybe thats why its killing my front delts all of a sudden...but like i said ive been doing the same bench techinque for yrs now...ive leaned out over the last couple of months and thats when this started happening....i definitely lost a lot of water bloat

bro, I'm still paying the price for years of benching incorrectly (i'm better than the weather man at predicting rain!)

a wide grip almost guarantees incorrect form on the bench + puts tremendous stress on rotator cuffs

the pain may seem to have come on "all of a sudden" but judging by what you've said I'd bet it's most likely attributed to years of benching incorrectly

before i go on, as already been said, you should get off the bench for a while. if for nothing else, to let it heal ...shit pull cables for a month if you have to, just to let it heal

but when you do get back to benching,
...bench with a grip slightly wider than your shoulders (this will make it more natural/easier/effortless to keep your elbows close to your body)
...bar should touch the bottom of your sternum (not bottom of your nipples as with a wide grip)

at first, this new way of benching will seem a bit awkward ...but not for long & your shoulders will thank you

if you continue to bench that way (wide grip) IMO (and my Dr.'s) it's only a matter of time before you junk out your rotator cuffs

hear me now ...or believe me later

 

[holy ghost]

this is a good thread, It may get my vote

 

[bigman44]

try to fuck with the smith bench i cant use a regular bench cause of surgery on my right shoulder shit sucks been almost 1 year and still painful sometimes but do that for like 2-4 weeks then fuck with some flat dumbell presses for about the same then use the hammer and throw alot of plates on the bitch

 

[holy ghost]

bro are you from the west coast?

 

[iceman7230]

No I'm not talking about hand position here. When your bench pressing, flaring your elbows will create stress on your shoulders, while also pumping them up.

I know what you are talking about, flaring your elbows out works more of the chest and a little delt. If you keep your shoulders back or down it will stress the chest and not so much of the delt.

If you keep the elbows in it will work your tri's more.

 

[airsmith2k]

bro, I'm still paying the price for years of benching incorrectly (i'm better than the weather man at predicting rain!)

a wide grip almost guarantees incorrect form on the bench + puts tremendous stress on rotator cuffs

the pain may seem to have come on "all of a sudden" but judging by what you've said I'd bet it's most likely attributed to years of benching incorrectly

before i go on, as already been said, you should get off the bench for a while. if for nothing else, to let it heal ...shit pull cables for a month if you have to, just to let it heal

but when you do get back to benching,
...bench with a grip slightly wider than your shoulders (this will make it more natural/easier/effortless to keep your elbows close to your body)
...bar should touch the bottom of your sternum (not bottom of your nipples as with a wide grip)

at first, this new way of benching will seem a bit awkward ...but not for long & your shoulders will thank you

if you continue to bench that way (wide grip) IMO (and my Dr.'s) it's only a matter of time before you junk out your rotator cuffs

hear me now ...or believe me later

well im a big guy so my grip isnt really that wide for me....its a lil wider then my shoulders.....you know how the 45 pound bars have those little notches on them to place you gripping? i place my finger next to my thumb on the the notch

 

[halfcenturian]

There is no way to do ANY bench press without involving your delts and triceps. But you can minimize there involvment.
Do partial rep bench (half way up.) They get worked a lot less, and the chest gets nailed. Do inclines presses or flat bench press, barbell or dumb bell.
Lower bar down to the top of sturnum, press up until elbows at 90 degrees.
Another way is to do close grip presses. Hands 8" apart. Work the bottom half range of motion. try it.

 

[airsmith2k]

There is no way to do ANY bench press without involving your delts and triceps. But you can minimize there involvment.
Do partial rep bench (half way up.) They get worked a lot less, and the chest gets nailed. Do inclines presses or flat bench press, barbell or dumb bell.
Lower bar down to the top of sturnum, press up until elbows at 90 degrees.
Another way is to do close grip presses. Hands 8" apart. Work the bottom half range of motion. try it.

yeah im gonna try some different stuff out....like i said its not like i feel injured i just get these incredible pumps that really shorten my workout

 

[boyer]

I know what you are talking about, flaring your elbows out works more of the chest and a little delt. If you keep your shoulders back or down it will stress the chest and not so much of the delt.

If you keep the elbows in it will work your tri's more.

Proper benching technique, involves keeping your shoulders back and your elbows in. My original post was that flaring your elbows out, stresses your shoulders, which it does.

 

[702daswoll1]

Stop doing flat Bench , you are probably too used to it and its not doing anything positive ATM.

Get on the Hammer Machines, load that mother fucker up if you have to, Those things are GREAT for a few weeks run - then back to basics. Shock them muscles bro.

I hit 21s on the incline hammer press all the time it gets your upper chest shredded like no other

21's!!!!.. See what I mean about the long lost brother theory?