[quote]The Rattler wrote:
Why do you think cable flys are so important to your chest development? Do a decline movement, flat movement and incline movement making sure you feel your chest and increase the working weights you use over time and you’ll get a bigger chest. On another forum I’ve seen IFBB pro Phil Hernon suggest that decline and dips (maybe some flat bench) is all you need for a fully developed chest. [/quote]
Rattler, I have trouble recruiting my chest muscles. some people suggest cable flys for that and I don’t have access to them. Also the pre-exhaust technique doesn’t work well for me either. For eg. if I exhaust my chest with incline flys and then go to the incline bench press, I am more likely to give up because of pain in shoulders than give up by fatigue.
Okay first of all, if your shoulders are hurting then you’re doing something wrong. Are you warming up and stretching? Do you work your way up to your working weight or just put it on the bar and go for it? If not that’s a pretty horrible idea. Do 125, then 145, then 165, and then 190 for bench. I used to get shoulder pain too and after I switched to this method I haven’t had ANY pain.
As for your chest, you should DEFINITELY try to throw in an exercise for your pecs into your current workout rather than switching to a completely different routine just so you can get your chest bigger. I recommend you do dumbbell flys if you can’t do cables. If not, do weighted dips or weighted pushups (maybe both). Just get a backpack and throw a couple plates in it and go.
Good luck. Hope you don’t switch to a chest only workout…
edit: Wanted to throw this in just incase you don’t know this. When you do dumbbell flys, make sure you focus on squeezing your pecs throughout the movement. The movement is like hugging a big tree.
Also, I was pretty similar to you but instead of switching to chest only I threw in flys and weighted dips and my pecs have gotten way bigger. [/quote]
Thanks AOPO there are two good suggestions you make. I will use the same routine and add in incline Flys to all workouts. 2nd suggestion of like “hugging a big tree” works. Any other tips you have to recruit the chest more ? Like I said I have big arms and it seems my shoulder and triceps take over.
Also what volume should I try on incline flys ? High volume ?