Thread: Help, arms first to give up during benching, chest excerises!

Pre-exhaust your Chest first doing isolation movements like Cable Cross Overs and Pec Deck Flyes. Also train your triceps and shoulders harder/more frequently, cause stronger triceps= better bench power. Remember that a wider grip emphasizes your chest more while a narrower grip hits your tris and delt better. Do your adjustments.

Stam, first welcome to the board, second, I have the same problem. (look in picture gallery of me when you have enough posts) My chest is pethetic and I can't seem to gain weight on my bench press, and I don't do it while at the gym because I am too embarassed because I can't bench for poop so I just work with dumbbells on an incline bench. Like Skyliner suggest, do cable cross overs too, use other things other than bench press if your arms tire more than your chest. I am getting a home bench press so I can bench at home and won't have to worry about the embarrasment while improving. Good luck, hope I was of any help.

Yes pre-exaust first. also depending what your workout looks like.... do big muscle groups first then work your way out to the smaller ones. ex. if your doing chest and bis.....do your chest workouts first. then your bis.

remember everyone has to start somewhere... so dont get embarrassed. even the big dawgs had to start out small potatos once. just feel proud you decided to get yourself in shape. there are others out there that would just as soon grab a cold beer and a cig. its not hard work to clog the arteries. the hard work is cleaning them up. good luck and dont worry about what others say or might think. if you do you will have a life full of disappointments and embarrassments. as i always say...."screw'em!"

thanks guys!!!

Try doing dumbbell flyes or pec dec to isolate chest.

I agree. Sometimes it feels stupid benching such low weights, when you know you can and/or should be benching more.

When you guys say pre-exhaust, do you mean to tire out your pecs before benching? Won't this hurt your performance during your workout?

The point of doing this is to tire your pecs, because that lifter's Triceps and delts give hit failure first. Therefore even if it might affect your benching performance, it will nonetheless make sure your Pecs and other secondary muscle groups exhaust at the same time, which maximizes chest training.