Isolating muscle groups

  • bad_wolf

    Posts: 1002

    Sep 22, 2008 3:32 PM GMT
    The main problem I'm having is with chest and lat workout. I'm trying build size so obviously you need to go with high weights, otherwise it's resistance training.

    When I bench, my triceps works harder than my chests and the same for my biceps when I do chin ups.

    Any advice on how I can work these two muscle groups without placing all the work on my arms, or is there no choice but to reduce the weight?
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    Sep 22, 2008 3:37 PM GMT
    RJ has lots of chest exercises: http://realjock.com/contentsearch/?musclegroup=4

    I like the decline pushup with the hands close in together....that really works the insides of the pecs.
  • TexanMan82

    Posts: 893

    Sep 22, 2008 6:21 PM GMT
    Well chin ups are supposed to target the biceps more than regular pulls up. Maybe change your grip? Remember that the mind-muscle connections is very important. When lifting, make sure you hold your should blades together. Picture in your mind ONLY your lats pulling yourself up.

    Same with chest workouts. You have to make sure it's your pecs doing the work. I also agree with using a wider grip.
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    Sep 25, 2008 10:18 AM GMT
    "The main problem I'm having is with chest and lat workout. I'm trying build size so obviously you need to go with high weights, otherwise it's resistance training.

    When I bench, my triceps works harder than my chests and the same for my biceps when I do chin ups.

    Any advice on how I can work these two muscle groups without placing all the work on my arms, or is there no choice but to reduce the weight?"


    So obviously you need to go with lighter weights?

    First of all, throw out all the Men's Fitness mags and Muscle and Fitness mags you read... that would be a start.

    It's all resistance training. Pick up a weight, that is resistance training.

    If your tri's work harder than your chest: Easy fix:

    Do flyes and take the tricep completey out of it. Cable or free weight but with free weights stop short of overhead. Go from bottom position to just short, when the weight is still on the muscle. Bring the weight over your chest and you just lost complete tension. Stop at about 10 and two oclock.

    Do tricep kick backs, which are all tricep.

    Do tricep pushdowns with elbows tight at your sides. Tight. Do not cheat.

    Then do triceps overhead, which work the long head of the tricep.. Face away from the machine and do tricep extensions over head, but the key is to keep your elbows at or above head level. This brings in the little used but biggest head of the triceps. Stand facing away frm the machine. Extemd the weight overhead like swinging an ax. Never let the elbows fall below the ears.

    Lat workout?

    Lat pulldowns: Heavy as you can go for 8-10 reps.

    Bent over rows- Just what it says. Bend over, at a 40 degree angle, and lift a barbell up to your ribcage, lower ribcage. Make sure you drive your elbows back, so that you feel it in the middle of your upper back.


    Need more? Feel free to email me directly. It is hard to give complete advice here.

    JW