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

stam · 02-22-2002, 10:01 PM

i feel that everytime its the arm that go to failure first rather than my chest. Maybe its the reason y my chest have not been growing for months?? Can anyone help me? thanks!

Skyliner · 02-22-2002, 10:15 PM

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.

TheStuff · 02-22-2002, 11:06 PM

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.

ossiferdawkins · 02-22-2002, 11:06 PM

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.

ossiferdawkins · 02-22-2002, 11:12 PM

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!"

stam · 02-22-2002, 11:33 PM

thanks guys!!!

**Prince** · 02-23-2002, 11:10 AM

Try doing dumbbell flyes or pec dec to isolate chest.

Lightman009 · 03-13-2002, 02:51 AM

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

Lightman009 · 03-13-2002, 02:52 AM

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?

Skyliner · 03-13-2002, 03:31 AM

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.

tiger26 · 03-26-2002, 09:32 AM

STRENGTHEN YOUR SHOULDERS AND TRICEPS AND YOU WILL SEE THAT YOUR CHEST GAINS WILL SHOOT THROUGH THE ROOF.

oops forgot to off the caps lock..

02-22-2002, 10:01 PM	#1
stam Registered User Join Date: Feb 2002 Location: SG Posts: 28	Help, arms first to give up during benching, chest excerises! i feel that everytime its the arm that go to failure first rather than my chest. Maybe its the reason y my chest have not been growing for months?? Can anyone help me? thanks!

02-22-2002, 10:15 PM	#2
Skyliner Registered User Join Date: May 2001 Location: Whisper in the Wind Posts: 265	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.
	Keep on going...

02-22-2002, 11:06 PM	#4
ossiferdawkins Registered User Join Date: Dec 2001 Location: Waco, Texas Posts: 61	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.
	"Gun Control: Being able to hit what you are aiming at!" *Ossifer Dawkins*

02-22-2002, 11:12 PM	#5
ossiferdawkins Registered User Join Date: Dec 2001 Location: Waco, Texas Posts: 61	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!"
	"Gun Control: Being able to hit what you are aiming at!" *Ossifer Dawkins*

02-23-2002, 11:10 AM	#7
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,982 Blog Entries: 25 Photos: 320	Try doing dumbbell flyes or pec dec to isolate chest.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

02-22-2002, 11:06 PM	#3
TheStuff Registered User Join Date: Jun 2001 Location: Los Gatos Posts: 284	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.

02-22-2002, 11:33 PM	#6
stam Registered User Join Date: Feb 2002 Location: SG Posts: 28	thanks guys!!!

03-13-2002, 02:51 AM	#8
Lightman009 UCSB Student Join Date: Mar 2002 Location: Santa Barbara, CA Posts: 300	I agree. Sometimes it feels stupid benching such low weights, when you know you can and/or should be benching more.
	Just Shut Up and LIFT.

03-13-2002, 02:52 AM	#9
Lightman009 UCSB Student Join Date: Mar 2002 Location: Santa Barbara, CA Posts: 300	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?
	Just Shut Up and LIFT.

03-13-2002, 03:31 AM	#10
Skyliner Registered User Join Date: May 2001 Location: Whisper in the Wind Posts: 265	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.
	Keep on going...

03-26-2002, 09:32 AM	#11
tiger26 Registered User Join Date: Mar 2002 Location: Brunei Posts: 28	STRENGTHEN YOUR SHOULDERS AND TRICEPS AND YOU WILL SEE THAT YOUR CHEST GAINS WILL SHOOT THROUGH THE ROOF. oops forgot to off the caps lock..

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