chrischarles

Hi there. This is a newbie question for sure, but I've been training hard for about 4 months now. I do a 4 day split routine.

On one of the days, I focus on Pectorals.
I do 4 sets, and increasing weight / decreasing sets, last set to failure:

Bench Press (Dumbbell)
Machine Chest Press (Seated)
Bench Press (Smith Machine, Decline)
Bench Press (Smith Machine, Incline)
Pec Deck Flyes
Flyes (Cable, Bent Over)
Machine Chest Press (Incline)


My problem is that I don't feel the strain in my chest when I'm doing most of these exercises, I feel it mostly in my arms (Triceps & Forearm).

The only exercise where I really feel my chest working is the "Pec Deck Flyes" .

With a mix of machines + free weights, is it normal that I feel it more in my arms than in my pecs, when I'm doing reps up until failure, especially for excurses that are supposed to isolate the pectorals?


Thanks for the advice in advance.

Jojomofoman

I used to have a similar problem, sometimes do still! It's just a case of experimentation to see what hits the spot.

For example, over the past few weeks I feel like my chest hasn't been being worked out properly, so i switched to doing incline db press before flat bench (where as i used to start with flat bench) and that made a world of good. I've just come back from training chest today and it's still in bits and making such a subtle switch as mentioned above.

You do for sets of 7 seperate excersizes? If so. I would suggest knocking that down to only 4 excersizes, the main ones being flat bench, incline and decline, and really focus on good deep reps somewhere in the range of 10, 8, 8, 6 reps (experiement with this, but this is the range which feels great for me.)

After a good warmup I would probably start with flat bench barbell or dumbbell, and really focus on nice deep reps along with a good squeeze at the top, upping the weights until you're bearly able to do the above numbers (10, 8, 8 and 6). What also helps is squeezing your chest together after a few reps to get the blood into them.

Also, makes sure your grip isn't too wide, or too narrow; this can sometimes be a cause of more of a workout being put on the shoulders than the chest. When you're holding the bar make sure your forearms are straight and that your arms are at a right angle.

Don't get it get you down though, it really does take a while to get to grips with some of these excersizes, just make sure you drop your excersizes down to a maximum of 4, as doing 7 seems way too much, and doesn't really give you chance to settle into one excersize.

__________________

chrischarles

Thanks for all the feedback - I'll cut down on the excersies and focus on quality and cut out the smith machine as well.
I am gaining in mass, and yes, I am progressing in weight on the bar.

I will try your suggestion of only doing 3 -4 exersices, while maxing out the weight in 4 sets.

Thanks Again! I'll come back to tell you how it went.

chrisscott

ive swapped from barbell press(coz i wasnt feeling it as much) to Dumbells, feel it alot more now an my strength is improving too.
I do Inc D/B press,flat D/B press,flat flyes, then sometimes pump out as many press ups as possible.

Jojomofoman

Have you managed to give the switch over a try yet? I'd be interested in knowing how it's working out for you

__________________