Chest Workout Advice

[MikeyGBoomin]

Hey Fellas,

Wanted to get some opinions of what people out here are doing for chest workouts.

Ive always had an issues feeling my chest when lifting and im not 100% if it due to the splits i normally run and other secondary muscles arent fulkly recovered or if its because i have long arms or maybe a rep range issue.

There are times where i can get a massive pump and then others where it seems more difficult to achieve and i almost think that i get into almost junk volume trying to achieve it.

Any testimonies are greatly appreciated.

 

[schizo_lifter]

Maybe try different exercises that u connect better with. I mostly do machines because I dont have to stabilize the weight and its eazier to focus on the muscle your trying to hit. Also depends on what rep ranges ur using and the tempo...

 

[MikeyGBoomin]

Maybe try different exercises that u connect better with. I mostly do machines because I dont have to stabilize the weight and its eazier to focus on the muscle you’re trying to hit. Also depends on what rep ranges ur using and the tempo...

I gotcha I like machines although sometimes I find it hard to get in a good position being as you have to adjust your height rather than the travel of the weight itself but for example incline on a nautilus machine destroys my shit over any kind of free weight

Also slight update I watched a good ol YouTube video and apparently my bench press grip was to narrow I spread it out and hit chest earlier and all my barbell lifts felt nasty

 

[29trt]

Long arm compatriot here but I have no issue feeling my chest the secret as with all movements is the stretch, so after a WIDE grip bench press or machine press bench flys with dumbbells kills my chest ... cable flys also work but somehow I feel I need to adjust allot more parameters to get the same kind of muscle stimulation . I usually finish with weighted dips.
Oh and about splits... I usually do chest and triceps and leave the shoulders for a different day , I learned this saves my joints as you are not pounding them with different angles in the same day and I can focus better on either chest or shoulders.

 

[Hesoprimaltho]

If you switch to dumbbells your muscles will have to work harder to stabilize the weight, and this may be beneficial.

 

[bornSkinny]

I have a 79” reach and narrow shoulders. I’ve always had more shoulder activation on barbell bench even making grip adjustments.
If you’re looking for hypertrophy I’d try similar movements on the smith or go to machines. With machines be patient and play around until you find something you’re feeling.

I love dumbbell work in general but with my long skinny arms and strong chest and shoulders, I find it’s hard to get awesome isolation in the pecs if that’s what I’m looking for. Pre fatiguing the arms to try to target the chest doesn’t seem to help me. I just get weak and max out. Machine work seems to be the best bet for isolation.

People are built different, that just what works for me.

 

[bornSkinny]

Long arm compatriot here but I have no issue feeling my chest the secret as with all movements is the stretch, so after a WIDE grip bench press or machine press bench flys with dumbbells kills my chest ... cable flys also work but somehow I feel I need to adjust allot more parameters to get the same kind of muscle stimulation . I usually finish with weighted dips.
Oh and about splits... I usually do chest and triceps and leave the shoulders for a different day , I learned this saves my joints as you are not pounding them with different angles in the same day and I can focus better on either chest or shoulders.

Can you describe why you like the DB flys more than the cable flys more?
I used to do DB flys years ago, but now I can’t seem to make them work. I even tried them with 10’s the other day when the machines were taken trying to just get the form back. I used a slight incline but all I get is my biceps feel stretched.
What angle are you using on bench? I assume you’re keeping arms slightly bent?

 

[29trt]

Can you describe why you like the DB flys more than the cable flys more?
I used to do DB flys years ago, but now I can’t seem to make them work. I even tried them with 10’s the other day when the machines were taken trying to just get the form back. I used a slight incline but all I get is my biceps feel stretched.
What angle are you using on bench? I assume you’re keeping arms slightly bent?

arms as straight as I can keep them, flat bench and lower the dumbells as much as possible. I have to say I am bicep dominat and haven't reallly felt my biceps being taxed in the flys for years.
I have to empathise that the flys work only if the chest is prefatigued.
You will not get as good of a pump as the cable flys that should be obvious as you are getting only about half working range tension on the dumbell flys but you can get a better stretch as the body is suported by the bench... will this equate to better growth stimulus? ... Idk... but I tend to get more sore so that has to count for something... and no one says you cant do both in the same workout
if you want to grow one muscle group you can train the hell out of it and it will respond... eventually... so you want big chest.. train it 2-3 times a week, BUT you have to keep the other bodyparts at maintanace unless you are genetically blessed...

 

[MikeyGBoomin]

T

Long arm compatriot here but I have no issue feeling my chest the secret as with all movements is the stretch, so after a WIDE grip bench press or machine press bench flys with dumbbells kills my chest ... cable flys also work but somehow I feel I need to adjust allot more parameters to get the same kind of muscle stimulation . I usually finish with weighted dips.
Oh and about splits... I usually do chest and triceps and leave the shoulders for a different day , I learned this saves my joints as you are not pounding them with different angles in the same day and I can focus better on either chest or shoulders.

That makes sense

And I don’t necessarily have a problem feeling my chest/engaging it just seems I don’t get as much of a pump but after reading your response may I ask when you incorporate flys into your workout I’ve always been under them impression it’s better at the end or closer to the end

I have been playing with it and my workout typically looks like.


Bench press 4x8-12

Incline dumbbell press 4x8-12

Dips 4x15 ( not weighted) last set to failure

Cable flys 4x20 last set 3 set drop set to failure

Then I will usually end with focusing on a good squeeze on some sort of machine for 3-4 sets of moderate weight getting good range of motion and focusing on contracting.

Im always sore the next day not overly sore or anything but like I hit it well it’s just during i don’t feel the same pump and I do with other muscles

 

[29trt]

T

That makes sense

And I don’t necessarily have a problem feeling my chest/engaging it just seems I don’t get as much of a pump but after reading your response may I ask when you incorporate flys into your workout I’ve always been under them impression it’s better at the end or closer to the end

I have been playing with it and my workout typically looks like.


Bench press 4x8-12

Incline dumbbell press 4x8-12

Dips 4x15 ( not weighted) last set to failure

Cable flys 4x20 last set 3 set drop set to failure

Then I will usually end with focusing on a good squeeze on some sort of machine for 3-4 sets of moderate weight getting good range of motion and focusing on contracting.

Im always sore the next day not overly sore or anything but like I hit it well it’s just during i don’t feel the same pump and I do with other muscles

holy shit that's allot of sets I actually lose the pump if I do that many sets.
I usually don't go over 12sets (actual working sets that is)
And I am a fan of sandwiching isolation exercises(be it cable of dumbbells ) with compound exercises so I might do some sort of bench press style ex. than flys than weighted dips (or something else I like to mix it up, like incline press,dumbbell press etc)
Also it definitely helps to keep the rep range above 12 for pumps.

 

[RaddishPork]

I have been doing a John Meadows program and his chest days are great. They usually consist of
-1 machine exercise
-1 DB exercise
-1 barbell exercise
-1 cable exercise

So for example it might be DB press to stretch the pecs out and get them warmed up. Incline Barbell for explosive moment and to really wear the muscle out. Machine press for constant tension and contraction. Cable flys to stretch and contract the muscle.

been having great results. I also start some days with dips as a chest warmup. That lights it up right away. Beware though, a few sets of dips will definitely make my lifts go down because they hit chest so hard.

 

[MikeyGBoomin]

holy shit that's allot of sets I actually lose the pump if I do that many sets.
I usually don't go over 12sets (actual working sets that is)
And I am a fan of sandwiching isolation exercises(be it cable of dumbbells ) with compound exercises so I might do some sort of bench press style ex. than flys than weighted dips (or something else I like to mix it up, like incline press,dumbbell press etc)
Also it definitely helps to keep the rep range above 12 for pumps.

Ok I’ll give what your talking about a go

Now that I’m thinking about it might just be a volume issue

 

[MikeyGBoomin]

I have been doing a John Meadows program and his chest days are great. They usually consist of
-1 machine exercise
-1 DB exercise
-1 barbell exercise
-1 cable exercise

So for example it might be DB press to stretch the pecs out and get them warmed up. Incline Barbell for explosive moment and to really wear the muscle out. Machine press for constant tension and contraction. Cable flys to stretch and contract the muscle.

been having great results. I also start some days with dips as a chest warmup. That lights it up right away. Beware though, a few sets of dips will definitely make my lifts go down because they hit chest so hard.

Seems simple enough

What kind of set/rep range are you usually doing ?

 

[RaddishPork]

Seems simple enough

What kind of set/rep range are you usually doing ?

usually in the 8-12 but making it harder in one way or another. examples below...

1) On incline bench start with an easy 8 reps. Add a little weight for 2 or 3 more sets until you are about to fail the 8th rep.

2) On machine presses don't lock all the way out. Keep the constant tension and do a dropset on your last set.

3) Using elastic bands on DB press so you have a constant tension even at the top of the lift.

 

[Big_paul]

Ive always had an issues feeling my chest when lifting and im not 100% if it due to the splits i normally run and other secondary muscles arent fulkly recovered or if its because i have long arms or maybe a rep range issue.

Hit bench from different angles. Dumbbells work well also. Throw in Flys with a good extension. Pull overs helped me.

Long arms are not an advantage, but remember long arms mean more work because you are moving weight farther than short arm barrel chestested guys. I'm a knuckles drager with broad shoulders. We have to work harder than others to build up pecs.

 

[MikeyGBoomin]

Hit bench from different angles. Dumbbells work well also. Throw in Flys with a good extension. Pull overs helped me.

Long arms are not an advantage, but remember long arms mean more work because you are moving weight farther than short arm barrel chestested guys. I'm a knuckles drager with broad shoulders. We have to work harder than others to build up pecs.

Amen to that brother thanks for the input !

Much appreciated