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Chest Workout

MotherGoose Posts: 21 Joined: 2004/10/07	2004/10/18, 02:14 PM I'm working out in a short, high intensity, routine, without a partner to spot for me. So most of my work is around machine weights. I can usually get a good workout on all parts of my arms, but it's the chest I'm most worried about. For my chest, I usually work on a Bench Machine (http://www.bodybuilding.com/fun/2002/machinebench2.jpg). I'll also do some incline work with a bench machine (lying down). However, I find that I can never feel my chest working hard on the former case (except at the moment where I contract totally). I mostly feel it in my arms. Is this normal? Are you suppose to feel a burn in your chest if you want to work out the chest? What are some alternatives? I'm still on the lookout for a machine exercise (perhaps I should give the peck dek a try); I've tried benching using a Smith Machine, but it's still difficult to do it safely without a spotter.
deadheadted Posts: 123 Joined: 2004/05/31	2004/10/18, 02:33 PM If you don't have a spotter, use free-weight dumbells - you don't have to worry about getting a barbell stuck on your throat or chest. Use dumbless (lighter than what you use for presses) for chest flys too. Dips/weighted dips are another good exercise for the chest, especially the lower pecs. I never feel much of a burn in my chest when doing any type of benchpress or fly exercises, and only a moderate burn when doing dips. However, I get DOMS in my chest the next day more than any other body part. I guess it's unique to each person.
MotherGoose Posts: 21 Joined: 2004/10/07	2004/10/18, 10:28 PM DOM? Not familiar.
blue77 Posts: 182 Joined: 2004/10/10	2004/10/22, 12:55 AM How many reps are you doing,maybe you fill it in your shoulders more than your chest,I would add dumbbell fly's,flat,inclined,declined,try supersets every now and then for a change.:dumbbell:
richardjst Posts: 410 Joined: 2002/07/13	2004/10/22, 08:58 PM Also...after you try those movements and get familiar with them why dont you try what you can on a stability ball if you are comfortable using it. Start out with light weights to get the idea of the movement, then gradually use more weight. But the stablity ball will allow you to work even more stabalizing muscles. Hope some of this helps, but listen to the rest of the advise, as it is all right on the money. But another thing is... really concentrate on the muscle you are trying to work, try and visualize your pectorials contracting and relaxing throughout your set...after a few practices and such you should find that to be the most determining factor. Good luck! -------------- http://becomehealthaware.tripod.com
MotherGoose Posts: 21 Joined: 2004/10/07	2004/10/23, 11:53 AM Do any of you have tips for doing incline/flat dumbell presses in order to tire the chest? (richardjst noted that the only thing I could really do is concentrate on working the pecs, though that's a bit vague) Though I have to wonder, perhaps low reps, low sets, high weight has no chance of really giving you a burn. I do feel a bit of soreness in my chest the next day, but it's much less than what I feel in my arms.
Leedogg Posts: 59 Joined: 2003/10/18	2004/10/23, 11:58 AM DOMS = Delayed Onset Muscle Soreness ============ Quoting from MotherGoose: DOM? Not familiar. =============