I dont feel most chest exercises

  • Posted by a hidden member.
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    Apr 28, 2018 7:11 AM GMT
    So I tried bench pressing, fly's, chest pressing and I still can't activate my chest to the point of where I feel it. I tried heavier weights, lighter weights, I have a correct form. I just can't feel a lot in the chesticle area (I'm still a beginner tho). Does anyone have a solution or an exercise I can use to stimulate maximum muscle growth in the chest? Like sometimes I have to stop doing those exercises not because my chest is fatigued, but something else is.
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    Apr 28, 2018 1:09 PM GMT
    I'd focus on form while lifting slow and controlled...Many lift quickly and dont hit those needed muscle groups....All the best boyo
  • mmnt

    Posts: 71

    Apr 28, 2018 2:16 PM GMT
    Try cables, don't start with too heavy. Light with more reps. I don't bench press heavy at all. Matter on your correct form. I see guys lift too heavy that they jerk their bodies and they don't improve for a long time.
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    Apr 28, 2018 4:03 PM GMT
    You are just missing the early days when you had poor flexibility and could feel your muscles stretching. Now it's the perfect time to develop your mind-muscle connection.
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    Apr 28, 2018 7:54 PM GMT
    bachian saidYou are just missing the early days when you had poor flexibility and could feel your muscles stretching. Now it's the perfect time to develop your mind-muscle connection.


    how exactly do i develop it? because i think i already have but i honestly dont know
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    Apr 28, 2018 8:17 PM GMT
    ^
    Usually people detect the lack of mind-muscle connection by its symptoms, such as ineffective execution or even injury. For example: it can happen that "good form" is relative to your physiology, like how spread apart your legs should be when squatting.

    But as you said yourself, you are a beginner. Maybe you are indeed doing everything right, you just happen to expect too much too fast. My pecs only started showing after 40lbs and 5 years of training, you will certainly not need to wait this long, but you still need to give it time.
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    Apr 28, 2018 8:46 PM GMT
    Try the "Perfect Pushup" device. You can buy them at any big box store or online. Will give your chest a great pump in a relatively short period of time.
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    Apr 28, 2018 9:04 PM GMT
    I use a Stop and Hold to maintain muscle contraction with my exercises. For the chest I would recommend using a machine - if your arm gives out you don't end up with the bar across your throat. I do three sets of 12 reps each. After the 12th rep on Set 1 I allow the weight to come down a quarter of the way, then I stop and hold the weight at the point for 10 seconds and then complete lowering the weights. For the second set I come down half the way and stop and hold for 10 seconds. On the third set I come down 3/4 of the way and stop and hold. The requirement to maintain contraction in the pec muscles during the hold I have found intensifies the lifts. This can be applied to other exercises as well. For Triceps hold at full extension for the 10 seconds. For Bicep curls come down half way on each set. On all of the exercises I use the full weight that I would use for just the straight exercise.
    Again I really recommend - DO NOT DO THIS WITH FREE WEIGHTS.
  • roadbikeRob

    Posts: 22961

    Apr 29, 2018 3:31 PM GMT
    I have always had a rough time building up my chest. Bench presses were miserable and I ended up being discouraged by the lack of progress. This is what eventually helped kill dead my desire and pursuit of a chiseled physique. It is just not meant to be for me.
  • Cumminsguy2

    Posts: 91

    Apr 29, 2018 5:05 PM GMT
    Step 1 Practice finding the muscle outside of the gym. Periodically during the day flex your chest - in a mirror or not. Just flex and feel what's going on. When you can flex it, and no other muscle flexes, and you can flex it so hard it cramps, then you have found it.

    Step 2 is to find a weight and exercise you can do and get the same feeling, with making the muscle cramp at peak contraction.

    Too much weight and you will lose the control and won't be able to achieve peak contraction. You will just be pushing weight. That will make you stronger and a little bigger but for max size you need that peak contraction and full stretch.

    Good luck - Mike
  • Michael_1975

    Posts: 5

    May 03, 2018 6:45 PM GMT
    I have the same problem but have just learned some tips from my trainer that really help...number one is take your shirt off and use a mirror and try flexing your chest....pec bouncing...practice try doing one side at a time, both sides.....practice this really fires up the mind muscle connection another is if you have a training partner or trainer have them place their hand on the muscle you are trying to work....this gives your muscle some guidance as where you want to work...If I'm training solo I will pick a couple of machine or cables where I can work one side of the chest so I can use my opposite hand to feel if the muscle is actually working....pec deck flyes is a great machine you can really feel the burn with that machine, machine incline chest press is another one....elbow positioning is also really important and your shoulder should be pushed back and shoulder down...basically your sticking your chest out while working it...and it makes a difference......Just started training like this I'm noticing a huge difference.....You need to feel the muscle otherwise your just moving the weight from point a to b and you won't grow very big doing that...ask any pro bodybuilder and they will tell you mind muscle connection....feel the muscle working...good luck and get huge buddy

    FutureBeefcake saidSo I tried bench pressing, fly's, chest pressing and I still can't activate my chest to the point of where I feel it. I tried heavier weights, lighter weights, I have a correct form. I just can't feel a lot in the chesticle area (I'm still a beginner tho). Does anyone have a solution or an exercise I can use to stimulate maximum muscle growth in the chest? Like sometimes I have to stop doing those exercises not because my chest is fatigued, but something else is.
  • nicholasmark

    Posts: 25

    May 04, 2018 10:00 AM GMT
    I think everyone's already covered everything here. I think I felt the most when I made more of an effort to hit my chest from different angles. Inclines, declines, cable flyes, etc.

    Also (might be a cheat) but when I started taking creatine my boobs ballooned! In a good way. ;-)
  • Posted by a hidden member.
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    May 06, 2018 5:58 PM GMT
    Michael_1975 saidI have the same problem but have just learned some tips from my trainer that really help...number one is take your shirt off and use a mirror and try flexing your chest....pec bouncing...practice try doing one side at a time, both sides.....practice this really fires up the mind muscle connection another is if you have a training partner or trainer have them place their hand on the muscle you are trying to work....this gives your muscle some guidance as where you want to work...If I'm training solo I will pick a couple of machine or cables where I can work one side of the chest so I can use my opposite hand to feel if the muscle is actually working....pec deck flyes is a great machine you can really feel the burn with that machine, machine incline chest press is another one....elbow positioning is also really important and your shoulder should be pushed back and shoulder down...basically your sticking your chest out while working it...and it makes a difference......Just started training like this I'm noticing a huge difference.....You need to feel the muscle otherwise your just moving the weight from point a to b and you won't grow very big doing that...ask any pro bodybuilder and they will tell you mind muscle connection....feel the muscle working...good luck and get huge buddy

    FutureBeefcake saidSo I tried bench pressing, fly's, chest pressing and I still can't activate my chest to the point of where I feel it. I tried heavier weights, lighter weights, I have a correct form. I just can't feel a lot in the chesticle area (I'm still a beginner tho). Does anyone have a solution or an exercise I can use to stimulate maximum muscle growth in the chest? Like sometimes I have to stop doing those exercises not because my chest is fatigued, but something else is.


    One lil problem..... i dont even know how to flex my pecs.
  • Posted by a hidden member.
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    May 07, 2018 10:36 AM GMT
    FutureBeefcake said
    Michael_1975 saidI have the same problem but have just learned some tips from my trainer that really help...number one is take your shirt off and use a mirror and try flexing your chest....pec bouncing...practice try doing one side at a time, both sides.....practice this really fires up the mind muscle connection another is if you have a training partner or trainer have them place their hand on the muscle you are trying to work....this gives your muscle some guidance as where you want to work...If I'm training solo I will pick a couple of machine or cables where I can work one side of the chest so I can use my opposite hand to feel if the muscle is actually working....pec deck flyes is a great machine you can really feel the burn with that machine, machine incline chest press is another one....elbow positioning is also really important and your shoulder should be pushed back and shoulder down...basically your sticking your chest out while working it...and it makes a difference......Just started training like this I'm noticing a huge difference.....You need to feel the muscle otherwise your just moving the weight from point a to b and you won't grow very big doing that...ask any pro bodybuilder and they will tell you mind muscle connection....feel the muscle working...good luck and get huge buddy

    FutureBeefcake saidSo I tried bench pressing, fly's, chest pressing and I still can't activate my chest to the point of where I feel it. I tried heavier weights, lighter weights, I have a correct form. I just can't feel a lot in the chesticle area (I'm still a beginner tho). Does anyone have a solution or an exercise I can use to stimulate maximum muscle growth in the chest? Like sometimes I have to stop doing those exercises not because my chest is fatigued, but something else is.


    One lil problem..... i dont even know how to flex my pecs.
    Bro... Flex your upper arms until you feel the flex or pressure in your pecs..Does this make sense?
  • jocked_and_lo...

    Posts: 5169

    May 10, 2018 7:41 AM GMT
    You should try incorporating "Time Under Tension" into your sets for exercises. It's very simple:

    During the concentric portion of the movement do the range of motion during a count of "1."

    During the eccentric portion of the movement go down slower using a count of "3."

    So with a bench press for example. While pushing the weight up off of your chest count "1 Mississippi."

    And as you lower the weight go much slower and count "1 Mississippi, 2 Mississippi, 3 Mississippi."

    Then repeat again for your desired rep range.

    You should feel your chest working with this method.
  • Posted by a hidden member.
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    May 13, 2018 6:38 PM GMT
    There's some great advise in this thread and I agree with most of it. I'd recommend learning how to flex, hold that flex, relax and then repeat for any muscle group you want to develop a true mind/muscle connection. When you learn how to do that try flexing and holding that flex between sets and I guarantee you will get a pump with any muscle you are targeting.

    This really helped me understand and refine my mind/ muscle connection many years back........https://youtu.be/m8wZNGL4iA4
    Sit back and watch to be enlightened.