More chest and less triceps possible?

TattooedCarrot · 08-23-2003, 03:44 AM

My chest is a tough one to build, my triceps on the other hand have always been strangely strong and grow quickly. Problem is, when I do compound lifting to gain some size in my chest (flat barbell bench, incline barbell bench, incline dumbell press, and dips), my triceps seem to be doing more than their share of the lift and I feel I'm depriving my chest of the workout needed to build it. Any ideas how to rectify this? If it matters, I have a lean build with long arms and I shoot for a wider grip, just outside the shoulders in width.

Thanks !!.

**Prince** · 08-23-2003, 09:46 AM

If you want to stick with compound movements like benchpress, I would recommend a wider drip. Otherwise I would recommend peck deck and dumbbell flyes.

**Mudge** · 08-23-2003, 11:41 AM

Since the triceps are the extensor of the arm is always going to be used somewhat. If you go low on the chest though, you are not doing a triceps press as much.

TattooedCarrot · 08-25-2003, 01:20 AM

Thanks, I just did another chest workout the other day. This time I kept my ass and shoulders on the bench and allowed a slight natural arch in my back (used to lay totally flat), and I'm pressing lower like right to the bread-basket area and I felt a big difference. It seems to really place more emphasis on the chest itself. I had to lower my weight a little too since I'm not used to it. We'll see how this goes for a while.

Thanks - TC

gr81 · 08-25-2003, 01:59 AM

Carrot, I have a good chest exercise that I bet not many people do, o rhave even heard of. Take a flat bench and put it in the middle of two cable pulleys like you are going to do crossovers or something. Place the handles all the way at the bottom and align your shoulders with the two handle you are going to use, and you just do somewhat of a cable press. The actuall function of the chest is to spread the arms apart like a fly movement, so when you are B-bell pressing for example and you lower the weight to a certain part the stress is taken off the chest and more tricep and shoulder is recruited. With this exercise however you get the cables pulling the chest apart at the bottom of the movement and yo still get to press at the top of the movement. I hope that wasn't too confusing, it really is a simple exercise. Give it a shot, although don't replace your compound movement for this, use it supplemently to the rest o fyour routine.

Fit Freak · 08-25-2003, 10:05 AM

Key here is to maintain a proper scaplar set as well as to maintain a wide grip...more than just outside the shoulders if you find the triceps are taking over.

TattooedCarrot · 08-25-2003, 07:24 PM

Quote:

Originally posted by Fit Freak
maintain a wide grip...more than just outside the shoulders if you find the triceps are taking over.

Will going that wide cause undue stress on the shoulders? Particularly rotator cuffs?

08-23-2003, 03:44 AM	#1
TattooedCarrot Skinny Tattooed Guy Join Date: Aug 2003 Location: SoCal Posts: 39	More chest and less triceps possible? My chest is a tough one to build, my triceps on the other hand have always been strangely strong and grow quickly. Problem is, when I do compound lifting to gain some size in my chest (flat barbell bench, incline barbell bench, incline dumbell press, and dips), my triceps seem to be doing more than their share of the lift and I feel I'm depriving my chest of the workout needed to build it. Any ideas how to rectify this? If it matters, I have a lean build with long arms and I shoot for a wider grip, just outside the shoulders in width. Thanks !!.

08-23-2003, 09:46 AM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 34,003 Blog Entries: 25 Photos: 320	If you want to stick with compound movements like benchpress, I would recommend a wider drip. Otherwise I would recommend peck deck and dumbbell flyes.
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08-23-2003, 11:41 AM	#3
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,075 Photos: 1	Since the triceps are the extensor of the arm is always going to be used somewhat. If you go low on the chest though, you are not doing a triceps press as much.
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08-25-2003, 01:59 AM	#5
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	Carrot, I have a good chest exercise that I bet not many people do, o rhave even heard of. Take a flat bench and put it in the middle of two cable pulleys like you are going to do crossovers or something. Place the handles all the way at the bottom and align your shoulders with the two handle you are going to use, and you just do somewhat of a cable press. The actuall function of the chest is to spread the arms apart like a fly movement, so when you are B-bell pressing for example and you lower the weight to a certain part the stress is taken off the chest and more tricep and shoulder is recruited. With this exercise however you get the cables pulling the chest apart at the bottom of the movement and yo still get to press at the top of the movement. I hope that wasn't too confusing, it really is a simple exercise. Give it a shot, although don't replace your compound movement for this, use it supplemently to the rest o fyour routine.
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08-25-2003, 10:05 AM	#6
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Key here is to maintain a proper scaplar set as well as to maintain a wide grip...more than just outside the shoulders if you find the triceps are taking over.
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08-25-2003, 01:20 AM	#4
TattooedCarrot Skinny Tattooed Guy Join Date: Aug 2003 Location: SoCal Posts: 39	Thanks, I just did another chest workout the other day. This time I kept my ass and shoulders on the bench and allowed a slight natural arch in my back (used to lay totally flat), and I'm pressing lower like right to the bread-basket area and I felt a big difference. It seems to really place more emphasis on the chest itself. I had to lower my weight a little too since I'm not used to it. We'll see how this goes for a while. Thanks - TC

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