T Nation

Not Getting the Chest Workout I'm Striving for!

Often after a chest workout, the next day I will feel a good burn on my left side, but on my right not so much, but my right tricep feels the burn! Clearly I am not doing something right, but I do all I can to focus and concentrate on balancing my grip, keeping my shoulders back and chest out…it’s getting really frustrating.

What I have been doing lately, that seems to be helping:

Incline everything.

Dumbell flys at varying incline degrees, cable and weight, I extend my arms as far as possible hoping it will cause my chest to work harder and shoulders/tri less. I’ll also keep my elbows bent but try to extend the weight as low as possible without it feeling unnatural. Still, I feel like my left side is dominating.

When I inspect myself closely I can tell my left pec is bigger/more defined than my right, and it’s a REALLY BIG PROBLEM for my psyche, despite no one seeming to notice.

Any help will be appreciated, but please understand I feel like I’ve tried everything under the sun and have been working out (seriously) for about 3-4 years.

yea man, I know what you mena. My left pec was nonresponsive for a while.

I fixed it by stretching and flexing between sets per FST-7, mainly.

I also preexhaust my chest with pec deck and cable crossovers before my pressing movements.

Full range of motion may not be your thing so find your sweet spot in a movement pattern and work through that part only. You can make up the “full rom” as you stretch and flex between sets.

also, incline everything? why?

why not hit upper lower mid?

pec deck for a few sets
DB Flat Press4x6-8
incline cable fly 3x8-12
incline db press 4x6-8
low cable crossover 3x8-12
dips 4x6-8

maybe even some unilateral cable pressing too for the lesser side

[quote]Ct. Rockula wrote:
yea man, I know what you mena. My left pec was nonresponsive for a while.

I fixed it by stretching and flexing between sets per FST-7, mainly.

I also preexhaust my chest with pec deck and cable crossovers before my pressing movements.

Full range of motion may not be your thing so find your sweet spot in a movement pattern and work through that part only. You can make up the “full rom” as you stretch and flex between sets.

also, incline everything? why?

why not hit upper lower mid?

pec deck for a few sets
DB Flat Press4x6-8
incline cable fly 3x8-12
incline db press 4x6-8
low cable crossover 3x8-12
dips 4x6-8

maybe even some unilateral cable pressing too for the lesser side

[/quote]

FST-7? What is that?

Also, what kind of stretches did you do?

[quote]The Greek wrote:

[quote]Ct. Rockula wrote:
yea man, I know what you mena. My left pec was nonresponsive for a while.

I fixed it by stretching and flexing between sets per FST-7, mainly.

I also preexhaust my chest with pec deck and cable crossovers before my pressing movements.

Full range of motion may not be your thing so find your sweet spot in a movement pattern and work through that part only. You can make up the “full rom” as you stretch and flex between sets.

also, incline everything? why?

why not hit upper lower mid?

pec deck for a few sets
DB Flat Press4x6-8
incline cable fly 3x8-12
incline db press 4x6-8
low cable crossover 3x8-12
dips 4x6-8

maybe even some unilateral cable pressing too for the lesser side

[/quote]

FST-7? What is that?

Also, what kind of stretches did you do?
[/quote]

hit up google and you’ll find answers for fst-7. I’m not at a pc and hate typing long responses from my touch screen.

the stretches I really like

1 hanging a band off a high or low point and grabbing it…then twisting in the opposite direction until I get a deep pull from the band. no need for a band, you can just lock your hand on a pole of some sort and twist away also

  1. grab a foam roller and put your upper back on it and extend your arms overhead until you get a deep stretch in the pecs

not to be a dick, but you’ve been training seriously for 3-4 years and it seems like your MMC is off, and has been off for years. i don’t see how else you could feel the burn differently in each pec, and consequently have noticeable differences in development between the two sides.

[quote]Ct. Rockula wrote:

[quote]The Greek wrote:

[quote]Ct. Rockula wrote:
yea man, I know what you mena. My left pec was nonresponsive for a while.

I fixed it by stretching and flexing between sets per FST-7, mainly.

I also preexhaust my chest with pec deck and cable crossovers before my pressing movements.

Full range of motion may not be your thing so find your sweet spot in a movement pattern and work through that part only. You can make up the “full rom” as you stretch and flex between sets.

also, incline everything? why?

why not hit upper lower mid?

pec deck for a few sets
DB Flat Press4x6-8
incline cable fly 3x8-12
incline db press 4x6-8
low cable crossover 3x8-12
dips 4x6-8

maybe even some unilateral cable pressing too for the lesser side

[/quote]

FST-7? What is that?

Also, what kind of stretches did you do?
[/quote]

hit up google and you’ll find answers for fst-7. I’m not at a pc and hate typing long responses from my touch screen.

the stretches I really like

1 hanging a band off a high or low point and grabbing it…then twisting in the opposite direction until I get a deep pull from the band. no need for a band, you can just lock your hand on a pole of some sort and twist away also

  1. grab a foam roller and put your upper back on it and extend your arms overhead until you get a deep stretch in the pecs[/quote]

Thanks man