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I think I'm alot experienced in strength training & bodybuilding since my program is working and I see results ..

But .. simple little problem.. how to train the pecs hard enough??? Pushups , bench-presses with barbell & dumbells are good .. but they seem to work the triceps more than the pecs..

How can I focus all the weight on pecs in training ??

responses are appreciated

There are no dumb questions, only dumb answers. No, wait...

What kind of bench are you doing? Moving from a body builder setup to a power lifting one made a definite difference for me. Weighted dips leaning forward will also tend to emphasize your pecs. You could also try adding in a decline press or fly. Days where I hit incline/decline/flat tend to be fairly intense.

Most chest mass exercises are going to hit your triceps as well. I wouldn't worry about it. When you are doing your exercises think about your pecs and emphasis squeezing them while working out. Lifting is not an activity you can do while your brain is turned off. You need to think about the muscles you are working.

Hope this helps!

Try some cable crossovers, too.

you may also be benching wrong. When you're working out your chest remember a wider grip (just wider than shoulders) is more effective than a narrow grip to hit the pecs. Also, concentrate on keeping your shoulder blades drawn slightly together and bring the weight down near the nipples, pushing it back up in an arc that brings your arms straight above your shoulders (for flat bench).

incline and flat bench are more effective than decline. dumbbells are more effective than barbells. flys are better left for after benching as a finishing move.

those are just basics...they can be altered depending on your expertise in lifting, but for now, I'd stick to the basics. btw...if you want to get big, you have to train big...you should always use a spotter and go as heavy as you can, needing help on your last few reps.

tommyif you want to get big, you have to train big...you should always use a spotter and go as heavy as you can, needing help on your last few reps.

I disagree strongly with this and it's a setup for injury.

Actually it's the "always" that's especially dangerous.

Consider trying out HST. It is specifically designed to increase muscle size and works without subjecting you to maximum lifts every workout:

http://www.hypertrophy-specific.com/hst_index.html

I think your triceps are gonna be affected no matter what, you can't really isolated your chest from your triceps.

The only way is if you put a weight on your chest and somehow lift it up and down with your chest maybe! Hehe!

THX for the help guys ... but , what is the "fly" ???

Rhodielifter saidMost chest mass exercises are going to hit your triceps as well. I wouldn't worry about it. When you are doing your exercises think about your pecs and emphasis squeezing them while working out. Lifting is not an activity you can do while your brain is turned off. You need to think about the muscles you are working.

Hope this helps!

lol, adorable when talking as well!

hmmm .. I smell some love in the air .. Instead of answering my questions ! lol

I don't think anyone has mentioned pec deck if you want to eliminate triceps involvement, so I will. Inclined dumb bells are probably my favorite, though. In any case, variety is probably the key, both to keep challenging your muscles and to keep your own interest level up. It also makes you think, which is a good thing as Rhodielifter said. Good luck!

Just John Only stupid question is one not asked. A question tells others what you know and what more you need to know. Ghost and aothers keeping asking questions for everybody can use any new info

RhodielifterWhen you are doing your exercises think about your pecs and emphasis squeezing them while working out. Lifting is not an activity you can do while your brain is turned off. You need to think about the muscles you are working.

Very wise advice, methinks. Another helper towards the idea he's presented is to practice flexing them. It may sound silly, but it's a good way to get mind to learn how to focus on certain areas. Once you know what it feels like to completely isolate your chest to the max when flexing, you'll know what it's supposed to feel like when lifting.

I think the problem many people have is not utilizing their chest and isolating those muscle. Instead, people rely on shoulders to get them through a chest workout. This only leads to injury. Flys are generally one of the best things you can dor for your chest and there are several variations (bench, cable, machine).

One exercise I do that really isolates the chest is as follows:

standing, take 3 ten pound plates and place them sandwiched between your flat palms.

Hold the plates together at chest level, just below your nipples.

Keeping your shoulders back and relaxed, push your arms forward, keeping the plates held together and your palms pushing together flat.

Extend your arms as far as you can without using your shoulders and then back to your start position.

You will feel a good burn in your chest.

THx .. I'v tried some of the ways and now I can feel that the weight is more focused on chest .. and the "thinking" idea really helps!

DJBens77 , I'll try your way too .. it sounds effective..


BTW now i'm convinced that this is'nt a stupid question .. don't worry , next time i'll bring a stupider one

The fly: clapping your hands with an external force/weight/mechanics resisting the clap. In this case you'd be trying to clap your hands from a crucifix position with a slight bend in your elbows, contracting your pecs to bring your elbows (and thus your hands) closer together in front of your sternum.

The fly: the big tree hug. Attempting to hug the tree down to the size of a sapling.

Some machines that facilitate a fly are called Pec Decks.

You can also do a fly on a flat bench with dumbbells. The dumbbells are the resistance to the clap/hug movement. Attempt to bring the dumbbells together gently with minimal slamming.

Minimal use of the triceps. Some integration of the anterior deltoid.

Um, there's always implants. Results guaranteed

on tv i saw a man who wants to have a chest like arnold'S .he got one of those plants but it didnt seems natural.the shape wasnt good. it just bloated up the chest but didnt give a beautiful,sexy shape.

Please pick up the white courtesy clue phone located at the foyer of the rhetorical lounge. Press 5 for an explanation of self-deprecating humor.

joeindallas saidJust John Only stupid question is one not asked. A question tells others what you know and what more you need to know. Ghost and aothers keeping asking questions for everybody can use any new info