Thread: Cannot target the pecs!

same problem i do isolations such as pec deck cable flyes, and compound such as decline flat and incline and cant seems to get it going

Originally posted by Kirk2C
Hi guys, this my my first post! Great forum!

Here's a little about me - Am 24 and I've started going to the gym about 2 months ago. Am an ectomorph and i've always been skinny so i started taking Prolab N-large2 supplement 3 times a day which works great. I've already started to gain weight and all of my muscles are getting bigger - except my chest.

I tried every exercise for the chest but i just can't feel the 'burning' when i exersice . It seems that my arms and shoulders take all the weight. A guy told me that is because my arms and shoulders are stronger than my pecs, so those muscles absorb all the weight. Is there anything i can do to isolate the chest muscles?

Thanks in advance.

post your current chest routine...

This is my chest routine:

4 sets/12 reps - incline bench dumbell flies
4 sets/12 reps - chest press machine
3 sets/12 reps - pectoral machine
4 sets /12 reps - dumbell straight-arm pullovers

but i also tried bench pressing, cables, push-ups with weights and nothing. Is there any other exersice i can do?

4 sets/12 reps - incline bench dumbell flies
4 sets/12 reps - chest press machine
3 sets/12 reps - pectoral machine
4 sets /12 reps - dumbell straight-arm pullovers

Okay man, let me give my honest opinion. First of all I would start with a pressing movement, not flyes. Second of all I would consider doing more freeweights, as well, and less machines. Finally DB pullovers are more a serratus and lat exercise than a pec exercise.

Maybe consider doing a routine like this:

- Flat DB/BB Presses
- Flat/Incline/Decline DB Flyes

Something along those lines, 3-4 working sets each maybe.

IMO...to much machine work. machines should be used to complement free weight work not to be used in place of...

DB Incline Fly
Flat Bench DB Press
Decline DB Fly or Decline BB
DB Straight Arm Pullover

Widen your hands on the bar and isolate the chest more. I too do my incline dumbells after my regular bench. Also I always found machine butterflys to be a great "shocker", I'd normaly finish with a few butterflys light enough to go 12 to 15 reps until complete wipeout..........take care.............................Rich

I have the same problem actually and this is my single weakest area. And there are people out there that think the bench press is not the best to do for pecs and that it forces you to get too much tri and shoulder into the movement. But there are mental tricks and positioning tricks that can help. I am still experimenting frankly. I personally suspect that 90% of all bench press people are doing them ineffectively and are tri and shoulder limited.

Again, I admit to not always feeling the pressure in the chest but when I do its when I conciously pull my shoulder pblades way back and use a fairly wide grip. Then I "think" more in terms of a circular motion as if sweeping the arms in a semi-circle and applying pressure as if in a bear hug or wrapping my arms around a tree. I am sure others will think this is a crock but it's the only way I can get a lot of "feel" and pressure directly in the chest. I know I have had a good workout when I suddenly find my pecs sore a day after a workout. BUt the truth is I am only getting this maybe 35-40% of the time.

Of all the muscle groups I personally find pecs training to be like "black magic" and an art that takes a long time to master.

-OD

Wow. I am the same exact way. Only on one machine can I actually feel anything. On freeweights and bars I feel NOTHING though. Sometimes I try to squeeze up with my chest and try not to use my arms fully but I still feel barely anything. I think this causes me to overtrain or something because I just keep doing machines/weights until I feel it.

Thats strange that "push-ups with weights" dont even blow the chest up at all.. They should, even without weights.. But as monstar mentioned, give DB Flies Benchpress (front grip) and palms facing in, They should really isolate the pectorial muscles becuase of its greater range of movements.

OH and ever considered not working arms triceps like 1week off so that you can try focus more on the lagging chest to let it catchup?

Damn your all freaks!!!!!! hahahahaha j/k I dunno guys there is yet a workout I don't feel it in the chest. All I can say is go to Dumbells. Be sure to go the full range of motion and flex hard at the top of the movement on every rep. I admit that I don't feel it the same or even get quite as good a pump with a straight bar but with dumbells I've yet to walk away without my chest screaming.
My suggestion is 3 working sets of Flat dumbell benches 3 working sets of incline db presses 3 sets of weighted dips or decline dumbells.
On the next chest workout do inclines 1st and flats second.
Oh and keep the reps in the 6 to 8 range.

Give it a try.

Originally posted by Kirk2C
Hi guys, this my my first post! Great forum!

Here's a little about me - Am 24 and I've started going to the gym about 2 months ago. Am an ectomorph and i've always been skinny so i started taking Prolab N-large2 supplement 3 times a day which works great. I've already started to gain weight and all of my muscles are getting bigger - except my chest.

I tried every exercise for the chest but i just can't feel the 'burning' when i exersice . It seems that my arms and shoulders take all the weight. A guy told me that is because my arms and shoulders are stronger than my pecs, so those muscles absorb all the weight. Is there anything i can do to isolate the chest muscles?

Thanks in advance.

without actually seeing you train it's hard to advise.

I guess I would say really focus on feeling and squeezing the weight rather than just moving it.

try and gain a mental connection with your pecs, forget about the weight, just focus on the muscles. this is something I have to do with my back, many people have this problem with their back because we cannot see it, maybe it will help you with your chest training too.

Originally posted by firestorm
Damn your all freaks!!!!!! hahahahaha j/k I dunno guys there is yet a workout I don't feel it in the chest. All I can say is go to Dumbells. Be sure to go the full range of motion and flex hard at the top of the movement on every rep. I admit that I don't feel it the same or even get quite as good a pump with a straight bar but with dumbells I've yet to walk away without my chest screaming.
My suggestion is 3 working sets of Flat dumbell benches 3 working sets of incline db presses 3 sets of weighted dips or decline dumbells.
On the next chest workout do inclines 1st and flats second.
Oh and keep the reps in the 6 to 8 range.

Give it a try.

i'm with firestorm dumbells work really well, also when doing dumbells i find it better to turn the weights inward at the top( like how it is when you do flyes) then turn em back while lowering them like doing normal db presses, that gets them really flared up

Originally posted by aztecwolf
i'm with firestorm dumbells work really well, also when doing dumbells i find it better to turn the weights inward at the top( like how it is when you do flyes) then turn em back while lowering them like doing normal db presses, that gets them really flared up

Good suggestion. I do this also although when I do inclines I bring the weight inwards (thumb side angled towards each other).
Flats I do straight on with no angeling
Declines I angle pinkies towards one another for the final squeeze at the top. (mostely I do these angles with flies but sometimes with pressing movements as well for change.
"Great minds think alike" hahahaha

yeah i feel it works it more directly and also put less stress on my shoulders

Again I agree with you. I have a nagging shoulder injury and found that slight angles does take some of that stress off of it. Barbells KILL my shoulder so I only do them sparingly.

I have always used a combination of barbells and dumbbells for all movements, so I would not recommend using only dumbbells for chest or any other exercise.

Also, I vary rep ranges for all body parts anywhere from 4-15 reps, depending on the week, i.e. heavy week, light week, etc.

Same here Prince in regards to rep ranges. As for barbells I also agree that you should mix it up but due to this damn shoulder, I have a real nasty time of it with certain barbell movements such as flat/incline benches and overhead presses. No problems with things such as bentover barbell rows thank God.

Hey Prince is that Avi pic you? If so, I'd like to see the full size pic. Looks damn good if it's you.

that's cause you're old.

hahaha I hate a wise guy expecially when he is right.

Thanks guys for all your replys! Am gonna try and 'focus' on my chets muscles when i exercise as many have suggested.

Also, i've talked a buddy of mine that is studying to be a trainer . He told me that this is a common problem with ectomorphs due to the size of the deltoid muscles in proportion to the whole pecs. The deltoids seem to be larger and absorb all the weight. And also ge told me that i should be very carefull not to overtrain the deltoids cause i'll have a lot of trouble exercising the lower chest. I think it's too late for that cause my deltoids are already buldging out more than my chest

Also, he said that the only way to feel the burning is to use very light weights and do alot and very slow reps, so that i don't burn many valuable calories. I'll give it a shot and let you know.

Again thanks for all the info

flat bench x 4 (working sets)
incline dumbell x 4
flat flys x 3
d/b pullovers or weighted dips (if you got a dip belt which i need to get) x 3

thats sort of my routine, i normally stick to those exercises as they are the best 4 chest exercises IMO, always changing the sets and reps though, thinking of adding flat d/b bench at the end maybe once a month to really squeeze everything outta my chest

go with something like that, it will be better than what your currently doing man

peace