Quoted:
I'm trying to spend a little more time on chest. I generally do:
Chest Dips (unweighted right now)
seated bench press,
seated incline,
Dumbell Fly
Incline Dumbbell Fly
Pushups
I usually split these between my two 'Chest, Shoulder, Tri' days, and have recently started doing drop sets to close out with seated bench and seated incline.
Problem is, my back and shoulders end up wearing out before my chest does, and I don't think I'm getting as much breakdown in my pectorals as I otherwise could. I'm thinking I either have a problem with form, weight or both, but I am not an expert.
Thoughts?
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Dips are as much in the shoulders and tris as the chest. Great compound movement. Not great at isolating the chest. My favorite push day movement to open with. Warms everything up quick.
Same with bench. Compound. Not isolation. It’s nearly impossible for most to pump chase with a barbell on a bench.
Incline press is taking some of the pec effort out of the movement, and recruiting more shoulders.
Pushups are not isolating chest. They use it, but again, a lot of shoulders, tris, and body involved in that movement. Shoulders will always fail in pushups before chest.
Dumbbell fly... now we are talking. Drop low into the stretch. Pause and fire up. But don’t do a full rep. Keep them low so your time under tension is across the full set. Only go up to 45 degrees and back down to pause in the bottom. You probably need to drop the weight to do 12-15 reps. This is not a heavy compound movement to up weight and lower reps. Opposite is better. 15 reps/ 30 seconds rest. 4 sets.
Afterward, jump right into a cable crossover type movement. With a cable or band. Dumbbell flys works max stretch/ mechanical disadvantage, the cable crossover is working peak contraction. So pause and squeeze those futher mockers hard out front. Don’t try to pull the weight in with your hands, but rather pull your elbows together. Hard to describe without doing the movement to show. Same set and rep schedule . 4 sets 12 reps, 30 seconds rest. Humble yourself and use low weight to get all the reps in with the short rest.
These two movements will shred your chest. If they don’t you’re resting too long, have zero weight, or have lost the mind muscle connection and just flailing around.