Thread: tips for engaging chest.

I'm having trouble engaging my pecks on chest exercises.
my lats and tri's will be sore the next day but not my chest.
Even on fly movements they seem to be secondary.
Please help!!!!

I have long arms, so my chest takes a lot of isolated movements to hit it right. High rep dumbbells, dips and a lot of close grip bench and tri exercises seem to get it sore the next day.

So really hit chest isolation. Alot

I just find when I do chest, if I do the above mentioned movements with ISO and high reos every other workout it really gets me sore. I'll do heavy compound movements every other chest workout to keep my strength up. Again, this is just what works for me as everyone is different. Good luck bro! Keep at it... you'll figure out what works for you.

Originally Posted by af86

I'm having trouble engaging my pecks on chest exercises.
my lats and tri's will be sore the next day but not my chest.
Even on fly movements they seem to be secondary.
Please help!!!!

Make sure your going bar to chest or DB to chest or super wide spread on any flyes.

On any chest press, the pecs are engaged on the lowest portion of the movement while the triceps take over on the upper half.

Same thing on shoulder presses. I see guys only going to 90 degrees on DB shoulder presses and that is really not engaging the delts enough, it's mostly triceps again. Gotta go deep.

X10 on putting focussed effort into the eccentric part of the move.

Try heavy negatives with a spotter.

Originally Posted by dontwork

X10 on putting focussed effort into the eccentric part of the move.

Try heavy negatives with a spotter.

Eccentric resistance; the decontraction is where about 55% of fiber damage is done....on certian extecises I will go around 80% intensity till failure on positive, then assisted on positive until failure on negative....3 warm up sets, one real working set for main exercise. short, heavy and brutal ITS KILLER!