I cannot train my chest. All I do during my chest workouts tires my arms but I cannot feel my chest no matter what. If I raise my weights I can't even budge.
Following exercises are chest-related ones from my current program:
>Chest press
>Incline chest press
>Dumbell fly
>Pullovers
Sorry for my bad English and thank you for reading
Same, I'm starting to think that I don't actually have any pectoralis major, it's all fat.
You both likely arent retracting the scapula and flexing your pecs.
Screwing up on either of those and you wont develop the chest and instead will develop the accessory muscles in the chest workout.
Whenever you're working out if you dont feel a contraction in the muscle area of focus you are likely doing it wrong
>You both likely arent retracting the scapula and flexing your pecs.
That's a fucking meme
Are you new to lifting?
It takes a few weeks to a few months for the arms to catch up and get used to the pressing movements such as the bench press etc..
When i started years ago i remember that during the bench i remember that my arms would feel sore and then go numb before i felt much in my chest, it went away after a while and then my chest started to grow.
In all honesty if your having trouble getting into the proper form for a bench, shoulders back etc.. then putting something soft on the bench before you lie down, in the middle of your shoulder blades really helps. Try to squeeze it as much as possible during the lift.
Idk man I'm trying to work my chest but I can't do it
the fact that you don't even explain why "it's a meme" is telling enough
BULGARIAN DIPS
It's because your not doing it right. We obviously can't form check you but atleast tell us what your chest workout is with how many reps and sets you do
Try reverse grip bench
This. Your form is shit
dips fuck up my shoulder and rotator cuff when I go deep and fast, gotta stop being a little bitch and go slower and more controlled I guess
It's been around 2 months. But I'm too small (5'6 120lbs) so I can't lift much, maybe that's why I still can't feel my chest?
I'll try squeezing next time. Thank you.
I wrote them at Presses are 4x12 others are 4x15
It was shitty as possible. Then big dudes and trainers at the gym stepped in and pretty much fixed it.
>I'll try squeezing next time
>next time
You should always being contracting the muscle eveytime you lift, on every rep and every set of evry workout. If you can't then lower the weight,
Who cares if you're new and only lift 95 pounds, we all start somewhere but doing the workouts wrong and not "squeezing" as you put it will hold you back from real progress
I guess I misexplained myself the next time part. I wanted to say that I will do it but I'm just back from the gym. Sorry for the inconvenience I've caused.
Also I can lift 25 lbs at Max (barbell curl) I'm pathetic...
Add in some extra arm work on days where you don't train chest.
I've never been a fan of the bench desu, i find my chest responds best to flys, and you don't need to be lifting a lot of weight for them to have an impact.
I've never managed to feel my chest at flys and pullovers. Their form is hard to maintain. Also different sources have different positions at them so I'm confused.
If you're not getting chest activation they didnt fix anything.
Is there something wrong with my chest then? If I'm bad at everything at least my posture should be okay for chest press machine.
>Their form is hard to maintain
then lower the weight until you can, it's not that hard to figure out
Cable flys are good for chest development. And you can really practice feeling out your pec contraction with them.
They are hard to get used to, again since they require a fair bit of stabiliser muscle to keep the weight steady they might take a few months to get right.
The way i do flys;
Lie down on a flat bench (Can also be done inclined)
Set yourself up as you would for the bench press.
Press both dumbells above your chest, slight bend in the elbows.
Lower your arms out to the side until there about half way down (Or whatever is comfortable)
Don't focus on just lifting the weight, try to focus on squeezing the chest together, the weight will move as a result of this.
It'll take time.
SQUEEZE at the top of every rep
> Bench press
pretend like you're forcing your nipples all the way up to the ceiling
> Dumbbell flys
take your arms almost all the way to the floor (no you won't hurt your shoulders if you're not being an idiot) and then bring them up until the weights touch and SQUEEZE at the top of the rep
> Pec deck
This is the best machine to practice the squeeze/flex in your chest. When you bring the handles together, crush them into each other and flex your chest until it feels like your pecs are about to tear through your skin.
Thank you Anons. Noted all of these. I'll try my best to do it properly.
Machine flys bro. Isolate that shit to the ground.