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arms and chest - 5/8/2005 11:32:58 AM

hrob69

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Joined: 5/7/2005
From: st.marys maryland
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before i can get a burn in my chest,my arms burnout and i cant bench anymore.Is this norm.?

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RE: arms and chest - 5/13/2005 10:50:17 AM

Jeff hall

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Joined: 5/12/2005
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It depends on what exercise you are performing. Try pausing for the count of one at the top of the exercise and deliberately squeezing the pecs. It takes time to master and remember but it does work.

Also you might want to take a look at your grip. If you are talking about the bench press, ti is possible your grip is too close.

Search around, you will find the solution.

Jeff

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RE: arms and chest - 5/30/2005 10:03:15 AM

want 101bs of muscle

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Joined: 5/30/2005
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I had the same problem. No matter how many sets I did I barley felt it in my chest. Someone told me to put my hands out wider if using a barbell or if using dumbells hold my arms out wider. This engages more of the chest instead of arms. I now feel the burn and muscle soreness the next day. Same holds true for pushups.

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RE: arms and chest - 5/30/2005 10:06:45 AM 1 votes

andy

Posts: 1432
Joined: 8/21/2004
From: Ohio
Status: offline

try doing wide grip 1/2 benches they keep the stress on the chest

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RE: arms and chest - 11/18/2005 1:55:42 AM

phantasm

Posts: 13
Joined: 11/17/2005
From: Hell
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You need to do chest first during your routine. Also, you need to work on tricep strength... which you should work on the same day as you do bench.

Wide grip and close grip has nothing to do with your arms burning out. Wide grip bench stretches the chest muscles more -and- a close grip bench bulks it up more. I would do a wide grip bench for several months and then narrow your grip later. (Also, you can do a very close grip bench which is excellent for building tricep mass and strength... but it also develops chest mass and helps build excellent clevage.

You may want to go a little lighter on incline Bench Press and Add Decline bench press to help push the pecs up and further enhance your muscles.

As far as your arms getting fatigued... You're not working arms hard enough, especially triceps and to a lesser degree biceps. *Also, I forgot to mention that you need to work on Deltoid strength (shoulders) you also work your deltoid muscle during bench!

Routine:

Chest:

Bench Press
Incline Press
Decline Press
Flat Flys
Incline Flys
Decline Flys (add & include with every workout after about 6 months)

*When doing flys, ALWAYS keep elbows SLIGHTLY bent... otherwise you're risking a chance to serious injury to pecs, deltoids, lesser degree elbows (and you can damage tendons and ligaments... which take longer to heal than muscles themselves!)

Triceps:

Close Grip Bench
Tricep Press Downs
Tricep Curl Press - sitting, arms above head, bend elbows and keep elbows in tight while bring bar behind head. Press bar back up until arms straight.
Tricep Kick-backs
Reverse Tricep Press: same as Tricep Presses... but you use a underhand grip and pull bar down (keep elbows tight to your side)

Shoulders:

Behind Neck Press
Military Press (Shoulder press in front touching upper chest)
Front lateral raises (dumbells)
Side Lateal raises (dumbells)
Upright Rows with barbell (works shoulders and traps {neck}
Shoulder Shrugs

** Do these exercises 3x a week M-W-F Trust me on this... I was Very Good in my time (Not body-builder but powerlifter) Still looked ripped and good mass and definition.

You need to shock the body... but not INJURE! Start light and keep going up in weight slowly! But you really need to get your arms in better shape.

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< Message edited by phantasm -- 11/26/2005 5:26:54 AM >

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That Which Does Not Kill Us... Makes Us Stronger!

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Maxes @ 40 / 5'7" 195 lbs
Bench Press 425lbs
Incline Press 325lbs
Decline Press 315lbs
Flat Flys 120lbs each hand
behind Neck Press: 240

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RE: arms and chest - 11/29/2005 5:55:41 PM

awwsumone

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Joined: 9/7/2005
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phantasm's answer is the first I think actually addressed your problem, but there is one little problem with his answer. it takes too long to see the results. This can be especially true if you are the type of bodybuilder that changes your workout every few times.
I have a suggestion that I think will make a difference your very next workout!

The Start of Old School Bodybuilding
It is a combination of pre-exhaust and railroads. This is how it works. You only need two exercises to build the chest in this workout. The first is flys (Please follow my article on shoulder injury before you do these) and the second is the dumbbell bench presses

Find an comfortable weight to do flys (I start with 80’s) not too heavy, you should be able to do about 12 reps without much strain. Line up the 70s 60s, 50s, next to the bench because you will be using them without a pause. Do 12 reps with the 80s, drop the weight and without rest do 12 rep with the 70s drop the weigh and do 12 rep with the 60 s and 50s. Now when you get finish with the 50 do 12rep (or as many as you can with the 60s again, the 70s and 80s. this is one set. Rest about two minutes and do another set, just like first.
For the second exercise the Dumbbell Benchpress you will need to increase the weight just a little up from the 80s (a jump to 120s would be too much for your first try at this) try 90s or the 100s if you fell really strong and do the same railroad system with dumbbell bench press.

Now what makes this work?
The flys completely fatigues the chest without the triceps getting involved. And the dumbbell bench press works the chest much more directly then the conventional bench press. This allows you to develop a great chest without causing injury to your elbow which is some times the case when trying to get a better chest.
Two set of both of these exercises once per week is all you will need for your chest and it will grow. After a while doing almost any movement will pump your chest.

One final word
One other thing and I can't stress enough DO NOT DO ANY FORCED REPS!
Let say this again Do Not Do Any Forced Reps!. As soon as you start to get tired put down the weights. If you can only do 4 reps it’s OK but doing less then four reps using any movement or any weight means you have completed the set. This workout will cause injury if your do forced reps. you don’t need your partner to help you do more reps, it is not what this workout is about!

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What? know ye not that your body is the temple of the Holy Ghost?

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RE: arms and chest - 2/15/2006 1:59:46 AM

euphoria

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when you bench your back should be slightly curved with the small of your back off the bench. you should almost be able to slide a hand under there, doing this hits the chest and not the shoulders

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