[quote]Qaash wrote:
PonceDeLeon wrote:
I am anterior delt dominant, then tricep dominant, on the bench press. My chest almost never gets worked on the flat bench, or at least I never feel it working.
What works for me:
Suki press
Decline flyes
Decline DB bench
Cable Cross overs (from low angle, say at about hip height starting position)
Suspension push ups (use blast straps hanging 6 inches off the ground)
Dips
What is a Suki Press?[/quote]
bump. what is a suki press?
i think, not sure but that its a db press starting with a supinated grip and ending with a pronated grip.
[quote]Cog wrote:
Lately after the gym I feel like I am not working my chest as well as I can. Every other part of my body feels the DOMS in the days following their last workout but my chest does only to a very minor degree.
Whenever I leave the gym with a good pump going on I always have a decent amount of DOMS in the coming days. I take DOMS as a good indicator to whether or not I have worked something hard enough. My usual chest exercises include:
Flat BB Bench
Incline Smith Cage Bench
Decline Smith Cage Bench
DB or Machine Flies
I use a wider grip to try and eliminate triceps activation AMAP and I usually do 5 sets upping the weight and going from about 15 reps down to 3 rep on set 4 then dropping the weight down and then bust out AMAP usually 10-20 reps for the final set of each exercise.
If you have any suggestion on exercise changes or techniques or anything that would be greatly appreciated.[/quote]
Some other people have made some good suggestions already, but first and foremost I’d check on your form.
Are you keeping your shoulder blades locked back (trying to touch them together behind you) and down (lats contracted), thus making your chest big, tight arch in your lower back, and all of the other proper bench technique cues?
Are you bringing the bar all the way down to touch your chest on every rep? Are you locking out on your reps, or do you stop short of lock-out?
Or do you bench with no arch, allowing your shoulders to come off the bench, and only doing the top half of the exercise?
[quote]Cog wrote:
Picture at the top is the Smith Cage by Hoist. I tend to work in it as I have had several dislocated shoulder and seperated shoulder from juniour hockey. I am trying to rebuild my shoulders after recovering and the stability of the smith cage and BB movements helps / doesn’t hurt as much as DB work[/quote]
Because you are recovering the D.Bell work makes even more sense. Of course it’s uncomfortable-you have a damaged shoulder(s). The smith machine is your ‘cane’ allowing to work with loads your shoulder(s) would otherwise be unable to handle. You need to properly re-hab. that wing. The D.Bells will force your supporting cast to develop as well. You may have to back off the pounds in the short term; but you will be better for it in the long run. Damaged & Tough is still damaged.