T Nation

Working the Chest!?

hi all, im new to this forum, i am roughly 3 months into training. And am doing a full body 3x a week, for my chest i do flat/incline bench press aswell as flys,

but when i do the bench press i feel the burn a lot more in my tri’s and shoulders rather than my chest.

Is there any way to solve this, like ruling out benching and use pec deck/flys/pushups to build my chest up? i would do dips but don’t have a dip station

-many thanks!

Work on technique and form for benchpress so you use less of your shoulders and triceps, bring your helps in, tuck your shoulder blades in first, arch your lower back a little. Switch to db presses!

Or it could be that your triceps and shoulders are lagging behind your chest and you should continue so that your shoulders and triceps can catch up?

Just curious could you include some #'s just an example of 1 week of training with shoulders/triceps/chest o.O so people have a better idea.

Use a wider grip and take the emphasis of the lift off of the triceps and delts and put it onto the chest.


thanks for the replies…
yeh sure, this is my routine as of yet:
Full bod 3 x a week
i will be having this as an outline for 8-12 weeks, but changing order of exercises, amount of sets/reps, weight, time lowering & lifting, also changing from incline/decline & flat for suited exercsises. I am only 16 and with mild lower back pain i have been told to stay off squats & deads until i recover fully

Legs: leg extensions 4 sets 8 reps 85KGs
Back: Pull-ups 4 sets 8 reps bodyweight
Legs: leg curls 4 sets 8 reps 70KGs
Chest: Flat barbell bench press 4 sets 8 reps
Shoulders: DB overhead press
ab iso work

Chest: incline Flys, 4 sets 8 reps
Legs: Lunges, 4 sets 10 reps
Legs: bodyweight squat jumps, 3 sets 18 reps
Shoulders: DB Arnold Press 4 sets 8 reps
Back: Bent over dumbbell rows 4 sets 8 reps
Core work e.g Plank

Back: 1 arm DB Rowm, 4 sets 8 reps
Shoulders: Upright Rows, 4 sets 8 reps
Chest: Incline DB press, 4 sets 8 reps
Legs: extension 1 set 8 reps supersetted with curls 1 set 8 reps.
Leg Extensions 3 sets 8 reps
Leg Curls 3 sets 8 reps.
iso work

Addin 1-2 more chest exercises per workout. Recommend incline work, cable flyes and pec dec, oh and chest focus dips.

[quote]Dedicated wrote:
Use a wider grip and take the emphasis of the lift off of the triceps and delts and put it onto the chest.


This is good advice. Its short and simple and so you might overlook it. So go ahead and reread it.

Try using dumbbells. I think it’s a lot easer to get a chest workout wrong with dumbbell presses compared to barbell presses.

I’ve also read that it’s a good idea to activate your pecs during the lift, by trying to draw your hands towards eachother while holding the bar.

Kind of isometrically.

I know what I mean, but I don’t know if I explained that too well.

You should be bringing the bar to around nipple level and having it touch your chest. If you still don’t think you’re taxing your pecs enough with that, then doing dumbbell bench press to nipple level and 30 degree (low) incline bench press to nipple level will hit your pecs GUARANTEED!

widen your grip if noone has posted it already

on declines bring it to your solar plexus/lower part of chest and push a little forward, you’ll place less emphasis on your shoulders and biceps and recruit more chest fibers.

right got it. wider grip on the bar, try and push my hands in together, stick my shoulders into the bench and push your body away from the bar instead of the opposite.
thanks guys ill give it a go and let ya know how it worked!