So i’ve been doing PPL(a/b) for a good 2 years now, and need to change things up because chest is lagging badly and arms could use their dedicated day too.
I noticed on dumbbell bench press for example triceps failing before my chest does and i get a crazy front delt pump before the chest does, so that might have something to do with it.
I’ve also been dealing with tennis elbow for a good 4 years now, my physical therapist and i agreed to just one pull day, which isn’t too bad since my back and shoulders overpower everything else anyway.
So i was thinking about the following,
chest 2x
Chest&Delts 1x
Legs 1x
Back 1x
Arms 1x
And one rest day
I usually do 3 exercises with 4 sets each for a muscle group in one session.
I usually warm chest up with one of those butterfly machines.
I’ve been using dumbbell bench press as my main chest exercise.
After that i do an incline press, usually on a machine
And a high cable fly to really stretch and squeeze to finish things off
There’s not a ton of info there, but it sounds like it’s more likely an execution/ activation thing than a programming thing.
For execution, make sure you’re doing those presses with your chest. Keep your chest lifted high and roll back on your upper back. Get a good stretch on each rep and a complete contraction of your chest without losing that high chest position.
For activation, do some things that force your chest to contract so you know how it feels and can replicate it. I like doing DB hex presses or just squeezing my hands together like a pose to contract my pecs.
Pre-fatigue supersets also tend to help us find our target muscle.
To put it together, you could do a giant set:
DB Hex Press
DB Presses
Squeeze contractions
Then maybe follow that up with a combo of bottom-half dips and machine flyes.
I like doing this type of metabolic work when learning to get a movement to target a muscle.
Edit: didn’t see your second post before I started. Nothing wrong with the sequence (although I wouldn’t do the butterflye early, but that’s just me). I still think it’s probably learning to bias chest.
You’re probably right.
I’ve been playing around lately to find that connection with more/less weight and thus more/less reps and pre-fatigue (using that butterfly machine)
Hex presses are a great idea to sort of kickstart the chest, i will implement those my next session.
Even though i enjoy lifting big dumbbells, i need to put away my pride, train ‘light’ and really focus on that stretch and squeeze and slow eccentrics.
Throw some straps on for your pulling stuff for a while, and do some bumper plate pinches (hex DBs work too if you have big enough paws).
I get elbow flare ups from time to time and I can usually remedy it by doing some grip training. Open hand pinches will generally target the outer part of your forearm (extensors) because that area is much weaker than the flexors. Basically, you’re restoring balance to your grip strength and within a few workouts that should reduce to a dull ache that is 100% liveable with.
I get what you’re saying and understand where you’re coming from.
And i value your opinion since rock climbers have beast like grip strength.
But my physical therapist basically said the complete opposite.
Use straps yes, but she urged me to reduce grip (and pull) work.
She did tell me to stretch it and do some eccentric only reverse wrist curls.
I would like to hear your opinion on that.
I tried some grip training some years ago when the shitshow started.
Did some wrist rolling, and grippers but it seemed to make things worse.
My job doesn’t help either with heavy vibrating tools and swinging heavy hammers all day.
I’m honestly considering trying bpc-157 and tb-500 but i’m still looking into it.
Straps are great to remove forearm involvement on pulls. If you don’t grip the bar with the index fingers it reduces further the forearm involvement. I needed to consciously keep my index fingers off of the bar to assure I didn’t pull with them. An added benefit: when contracting the back muscles at the end of the pull, I felt better contraction with the lower forearm involvement.
I’d listen to your PT over another bro on the internet first.
But, when was the last time you saw her? PT is usually a course of actions. So rest and stretching might be the first step, but strengthening is often the next.
Sounds like all your grip work was flexor related, if you don’t hit your extensors too problems can crop up.
I’d try to visit again and maybe bring up those points to discuss with a pro. I generally self treat with a mixed bag of results but I’ve had decent luck with my elbows.
