Bench Press - Isolate Pecs

[dseiler]

After coming back after a long layoff (6 plus months)  I started my chest/back routine last night. (3 x 15 both incline and flat, moderate weight more concerned about form) I expected my chest to be a hell of a lot more sore than my delts. I know there's no direct correlation between soreness and growth, but I am wondering If I didn't isolate the muscle properly. Any suggestions on how try and use less delts more chest? 

[Bluto]

if you with chest/back mean you do them at the same day i suggest you split em up.

there's a lot of variations for chest, try incline with db's instead of flat for example.

[_bruce_]

After coming back after a long layoff (6 plus months)  I started my chest/back routine last night. (3 x 15 both incline and flat, moderate weight more concerned about form) I expected my chest to be a hell of a lot more sore than my delts. I know there's no direct correlation between soreness and growth, but I am wondering If I didn't isolate the muscle properly. Any suggestions on how try and use less delts more chest? 

Bring your shoulderplates together - chest up. Big difference.

[jpm101]

Might suggest dips as a better all around chest exercise than benches. Try dips with the knuckles facing forward, rather than sideways, for a whole new feel to the pec's. Though, if placing the hands too wide when dipping (any grip, regular bar, "V" bar, etc) some men get too much stress on the shoulder joints and tie-in area. Have to decide for yourself. If having long arms/wide body as myself, probably no problem will arise.

Can not isolate any single muscle group with any form of benches. But if you use different hand spacings, when doing benches, than certain areas can be more focused upon. Like pecs over delts/triceps or triceps over delt/pecs, etc.. 

Having a wide grip and bring the bar done to the neck/upper chest get the pecs very well, if regular benches do not seem to be doing it for you (caution..warm up well before doing these). And as suggested by Bluto, DB's can affect the pec's themselves much better for most men.  Quite a few men have had success with doing the bench with the wide, medium and close grip bench in the same chest workout. Usually 2 or 3 sets each position. Good Luck.

[DIVISION]

if you with chest/back mean you do them at the same day i suggest you split em up.

there's a lot of variations for chest, try incline with db's instead of flat for example.

Bluto is correct.

The best way to properly isolate and get the most stretch in the pecs is incline DB presses.

Make sure you touch the DB's at the edge of your delts, wide.....and get that stretch.

You want to maximize the negative portion of the movement and stretch the fascia at the same time.

You will notice the pecs widen out over time if you go heavy on DB incline presses.

I love them.


DIV

[LittleJ]

yes split them up

[Montague]

Having a wide grip and bring the bar done to the neck/upper chest get the pecs very well, if regular benches do not seem to be doing it for you (caution..warm up well before doing these).

Larry Scott advocated this style of BP using a Smith Machine.
Really locks you into position and allows you to concentrate on keeping the elbows out and back, while being forced to bring the bar down to the adams apple each time.

I’ve tried these, and the stretch and burn in the upper pecs is unreal.
Although, they did place a little stress on my front delts. Due to the fact that I did them later in the workout, I doubt I was not properly warmed up – I probably need to stretch more to increase my upper body flexibility.

[DIVISION]

Larry Scott advocated this style of BP using a Smith Machine.
Really locks you into position and allows you to concentrate on keeping the elbows out and back, while being forced to bring the bar down to the adams apple each time.

I’ve tried these, and the stretch and burn in the upper pecs is unreal.
Although, they did place a little stress on my front delts. Due to the fact that I did them later in the workout, I doubt I was not properly warmed up – I probably need to stretch more to increase my upper body flexibility.

I would not recommend machines in general and especially not the Smith Machine.

It's a cheat and doesn't force the surrounding stabilizers to work the way free weights do.

If he's looking for functional muscle, the Smith Machine is not what he should be considering.

As a personal trainer, I think the Smith Machine is quite possibly the worst cheat machine created.

It has its uses as an adjunct to regular training, but should not be used for the core of any workout, IMO.




DIV