T Nation

Advice - Chest Focus


#1

Jim...I am having a challenge in my training. Even though I balance my training of body parts, I have gained considerable size in my shoulders and arms. A good thing right? Yes, except for the fact that when I go to train chest...bench, presses, flyes...my shoulders and triceps seem to be overcompensating for the movements and I am not getting the pump or the focus on the pecs that I need to stimulate growth. Any ideas, movements or corrections that I can utilize to focus more on pumping and working the pecs, instead of walking away with triceps and front delts taking the brunt of the work?

Thanks,

P


#2

Same issue here. I would just tack on cable flies. It’s not like adding a few sets of an isolation exercise is going to throw your routine off. I’ve also been toying around with doing the bottom half range of motion of the bench with a wide grip. Keeps constant tension on the pecs, feels pretty good. I do these BBB style, it wouldn’t replace the way you press for strength.

Jim is probably gonna lay me out for talking about all these sweet hypertrophy gains.


#3

Try these. Don’t knock it til you try it. You should be able to feel your chest immediately afterward and throughout the whole bench workout.


#4

should this be done right before bench pressing?


#5

I think youd be better off asking bodybuilders this question, they are the masters at this kind of thing


#6

[quote]wamo wrote:
should this be done right before bench pressing?[/quote]
Yes. Watch the video. CT explains how it can be done before EVERY session if it is a major weakness. You’re welcome to just do it before your upper body workouts.


#7

[quote]paulbrianschmidt wrote:
Jim…I am having a challenge in my training. Even though I balance my training of body parts, I have gained considerable size in my shoulders and arms. A good thing right? Yes, except for the fact that when I go to train chest…bench, presses, flyes…my shoulders and triceps seem to be overcompensating for the movements and I am not getting the pump or the focus on the pecs that I need to stimulate growth. Any ideas, movements or corrections that I can utilize to focus more on pumping and working the pecs, instead of walking away with triceps and front delts taking the brunt of the work?

Thanks,

P
[/quote]

I have no idea about any of this given my background. I would follow the other’s advice or look into bodybuilding.