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Lagging chest and lats
- Thread starter Tre
- Start date
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Incline and flat bench presses, never locking out elbows at top of each rep. Incline dumbell flyes without rotating dumbells. Bodyweight pull ups using different hand grip each set, lat pulldown with ez curl bar attachment using reverse grip and controlling the negative.
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A couple tricks that might help you for chest if you arent already them are this. Remember its more about how you perform the exercises rather that what exercises your doing.......
1) With pressing movements, push with your elbows NOT your hands. Forget about your forearm and hand, the focus is from the elbow down as the main goal is to bring the two humerus bones as close together as we can get them. Your elbow acts a a hinge joint it should NOT be travelling up or down very far. And keep you shoulders pinched back and pushed down at all times. If they come out of this position to get the weight up the weight is too heavy.
2) With any barbell movement when you are pressing, in your mind, try to bring your hands together and bend the bar. The heavier you go the harder this will be to do but doing this ensure the pecs are engauged at all times.
3) Last but not least, and you see EVERYBODY doing this. Flys.....from your elbow to your hand should NOT be moving and arms should not be bent very much. If they are going to move then make sure it happens near the top of the movement and UNBEND then to get the two humerus bones closer together by allowing the DB not to touch too soon at the top, if you can even get them to touch, if youre doing the exercise correctly they wont. And again shoulders BACK and DOWN .
Hope some of this helps!
1) With pressing movements, push with your elbows NOT your hands. Forget about your forearm and hand, the focus is from the elbow down as the main goal is to bring the two humerus bones as close together as we can get them. Your elbow acts a a hinge joint it should NOT be travelling up or down very far. And keep you shoulders pinched back and pushed down at all times. If they come out of this position to get the weight up the weight is too heavy.
2) With any barbell movement when you are pressing, in your mind, try to bring your hands together and bend the bar. The heavier you go the harder this will be to do but doing this ensure the pecs are engauged at all times.
3) Last but not least, and you see EVERYBODY doing this. Flys.....from your elbow to your hand should NOT be moving and arms should not be bent very much. If they are going to move then make sure it happens near the top of the movement and UNBEND then to get the two humerus bones closer together by allowing the DB not to touch too soon at the top, if you can even get them to touch, if youre doing the exercise correctly they wont. And again shoulders BACK and DOWN .
Hope some of this helps!
Heres a couple tricks for back if you arent already doing them.
And, I know its gonna sound sissy, but use straps. Being able to pull crazy amounts of weight without straps isnt going to make your back grow. Your hand is meant only as a hook. You want to pull the weight back with your elbows and if the weight is too heavy you automatically pull with you hands which is incorrect.
Also, there isnt a best exercise for width or a best exercise for thickness. You want big lats? You have to develop the whole entire back! The back is an extremely complex muscle group that needs to be hit from MANY angles to stimulate all of it. Doing the same old shit from the same angles isnt going to do anything.
One last thing......machines machines machines, and rack pulls. You can maintain FAR better tension on you back using machines so I use a ton of them. My whole back workout is machines except one free weight exercise (BB row DB row or rack pulls) I used to do all free weight and one or two machines since having switched my back has improved significantly as well.
And, I know its gonna sound sissy, but use straps. Being able to pull crazy amounts of weight without straps isnt going to make your back grow. Your hand is meant only as a hook. You want to pull the weight back with your elbows and if the weight is too heavy you automatically pull with you hands which is incorrect.
Also, there isnt a best exercise for width or a best exercise for thickness. You want big lats? You have to develop the whole entire back! The back is an extremely complex muscle group that needs to be hit from MANY angles to stimulate all of it. Doing the same old shit from the same angles isnt going to do anything.
One last thing......machines machines machines, and rack pulls. You can maintain FAR better tension on you back using machines so I use a ton of them. My whole back workout is machines except one free weight exercise (BB row DB row or rack pulls) I used to do all free weight and one or two machines since having switched my back has improved significantly as well.
