Am i doing my pec workouts right?

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    Oct 11, 2011 2:14 AM GMT
    Whenever i do a pec workout I feel it mostly on the side close to my armpit. It is a little sensitive towards the top of my pec but not nearly as much as the side. Is this normal or am I doing something wrong?
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    Oct 11, 2011 2:34 AM GMT
    What exercises are you doing? Dips are really good for your chest. Also, make sure to work out your back as well - the muscle separation of the pecs increases with back muscle development.
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    Oct 11, 2011 3:59 AM GMT
    All in all, it sounds like your form might be off. On flat bench presses or dumbell presses, don't go past 90 degrees. And keep your focus on your chest muscles (and secondarily, your triceps) during the movement. It almost sounds like you might be trying to push the weight up using your lats (back muscles). It might be because you're trying to compensate for weaker overall chest muscles which might mean you're using too much weight for what your chest can support. Try lightening the weight, so you can completely focus the muscle tension on your chest. Also, make sure your grip is correct. Ask a trainer to make any necessary corrections.
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    Oct 11, 2011 4:08 AM GMT
    AMoonHawk saidUse about a 10 to 45 degree incline bench to do you bench presses to work your upper pecs (note: not a decline bench or you will eventually end up looking like you have boobs)


    True, but a few decline flies sure bring out the cut in the lower middle chest. icon_smile.gif
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    Oct 11, 2011 4:37 AM GMT
    EastCoastNAZ saidAll in all, it sounds like your form might be off. On flat bench presses or dumbell presses, don't go past 90 degrees. And keep your focus on your chest muscles (and secondarily, your triceps) during the movement. It almost sounds like you might be trying to push the weight up using your lats (back muscles). It might be because you're trying to compensate for weaker overall chest muscles which might mean you're using too much weight for what your chest can support. Try lightening the weight, so you can completely focus the muscle tension on your chest. Also, make sure your grip is correct. Ask a trainer to make any necessary corrections.


    I agree with this, especially about grip. Whenever my grip is too far from center I can definitely feel the soreness more on my front delts than my chest.
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    Oct 11, 2011 4:47 AM GMT
    connor0288 saidWhenever i do a pec workout I feel it mostly on the side close to my armpit. It is a little sensitive towards the top of my pec but not nearly as much as the side. Is this normal or am I doing something wrong?


    What pec workout are you doing? As for the sensitivity I don't think it sounds abnormal. I always get some from the top right down to under the armpit. I kinda like the feeling.
  • Webster666

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    Oct 11, 2011 6:11 AM GMT
    I'm wondering if you're doing only flat bench presses, or also decline presses and incline presses.
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    Oct 11, 2011 6:52 AM GMT
    connor0288 saidWhenever i do a pec workout I feel it mostly on the side close to my armpit. It is a little sensitive towards the top of my pec but not nearly as much as the side. Is this normal or am I doing something wrong?

    A few of the other guys have mentioned some pretty important stuff above... just thought I'd highlight the most accurate advice for you:

    beneful1 saidAs for the sensitivity I don't think it sounds abnormal. I always get some from the top right down to under the armpit.

    Totally normal for it to feel like this, especially when you're overloading your muscles. Have you heard of DOMS? Might be worth researching if you haven't. If the pain doesn't go away after 72 hours or so, that's when you should start to worry.

    AMoonHawk saidUse about a 10 to 45 degree incline bench to do you bench presses to work your upper pecs (note: not a decline bench or you will eventually end up looking like you have boobs)

    This (minus the boobs part). If you're wanting to feel as though you're working your entire chest, increasing the incline will help to recruit the clavicular head (upper part) of your pectoralis major muscles. Remember that this is just a variation of the regular bench press, so you're still using the same muscles... just at a different angle. icon_wink.gif

    bostonxfit saidAlso, make sure to work out your back as well - the muscle separation of the pecs increases with back muscle development.

    Also this. Really important to balance any pushing exercise with a pulling exercise, unless of course you want to end looking like Quasimodo!

    Hope this helps! icon_biggrin.gif