Chest Training Question

[Corrodo]

Ok guys, I have been dealing with this for quit some time now. I just started going REAL heavy on chest the last few weeks, but noticed this in the past as well. Whenever I do chest heavy my shoulders give out on me first. I go heavy on my first exercise and thats it, I cant do another one cause my shoulders are burnt out...So I do some iso movements and call is a day...Im going to change my split and see if its because Im training chest to close to back and shoulders. I guess Im just curious if you guys notice this and what helped...I want to get back into heavy movements but I feel something is off. My shoulder day is fine and I hit them heavy with no problems. Just confused and venting I guess..lol I just want to get back to hitting two solid compound chest movements and two iso movements. So do you think changing my splits, and strengthening my rotator cuff would help?

[daved150]

Re: Chest Training Question

"you think changing my splits, and strengthening my rotator cuff would help?"

yep. try it bro. i was having a sim. prob. felt like my right shoulder was gonna pop when going heavy. i switched chest to monday and do shoulders thur. i do back tues. it helped alot! (untill my elbo started jackin with me!!)

[Powerpress]

Re: Chest Training Question

corrodo....what makes you think its your "rotators?"
Maybe its your form? You might be involving your shoulder too much in the bench press....are you laying flat on your back(i hope not)? are you squweezing your shoulder blades together as you press?

[GBAGH]

Re: Chest Training Question

Hmm...I do chest, shoulders, triceps, and back on the same day. LOL. I don't see the problem with doing them too close together. If you are having shoulder weakness problems then you need to make your shoulders stronger. That would be my advice!

[Corrodo]

Re: Chest Training Question

corrodo....what makes you think its your "rotators?"
Maybe its your form? You might be involving your shoulder too much in the bench press....are you laying flat on your back(i hope not)? are you squweezing your shoulder blades together as you press?

I dont bench, and I know its not my form. Im not doing anything different than in the past, it just started happening recently more. I train shoulders on mon, back tues and chest wed..I think that is my problem. And I know rotator issues as I have had total recon on my right shoulder.

[Corrodo]

Re: Chest Training Question

Hmm...I do chest, shoulders, triceps, and back on the same day. LOL. I don't see the problem with doing them too close together. If you are having shoulder weakness problems then you need to make your shoulders stronger. That would be my advice!

Shoulders stronger?? Or you mean the tendons and flexibility? Not sure how I can go more than 275 for 8 on military. I know my shoulders arent weak I am just trying to see if anyone has this problem and if anything helped. I guess I should go lighter for a few weeks until my strength gets back up there...I got 315 for 9 on incline today but my shoulders were just tight after that

[Corrodo]

Re: Chest Training Question

I will just switch some things and stretch more and shiit like that...Thanks for the replies.

[bgpittbull81]

Re: Chest Training Question

i do chest monday,back tuesday, then shoulders i dont hit till thursday.. one thing i do is when doing lets say inclines on the smith..i never bring the weight all the way to my chest..i stop at my chin and press back upand never lock out my arms..keeps constint tension on my chest bro...i have heard when you do bring it down to us chest that ur delts are the first muscle used to press it back up...and i know for a fact ur delts are not weak so thats not it at all bro...

[Corrodo]

Re: Chest Training Question

Ah hah...This happened last time I started GH and IGF....I think that is what is causing my pumps to be so severe....Its not a pain or joint problem more of a SEVERE muscle pumps in my shoulders...Going to switch the order of how I do things and see what happens.

[bgpittbull81]

Re: Chest Training Question

You know what ur doing..LOL..hit that shyt hard bro...but if that shyt starts to hurt real bad back off it then...you dont need to injure youre self now...but you know that

[T-Man007]

Re: Chest Training Question

Well, military BB and chess pressing exercises use the same anterior delt. 275 is heavy for military and they may not be fully recovered yet. You take a msucle that is exhausted and make it work, it might give you a good set, maybe two, but after that it's dead. I personally would cut out the military press for a while. One thin we have in common is delts and I literally only do one working set for delts and they grow. I only do delt presses every other workout and I alternate them with front db raises. front, side and rear dbs on the delts wont take away from your bench.

Now, something that I've been doing to help my bench is I've been focusing more on close grip, dips and two hand overhead tricep extensions. Also, the wider your grip on bench, the more the emphasis is put on the delt. Bring your grip in about two fingers and see if that shifts the weight slightly more to the triceps. This too is something I change every workout. I like to line up my middle finger on the line, but I will go as close (close for bench) as my entire hand inside the line and my entire hand outside the line.

If your delts are failing you, another thing you might want to consider is hitting them for endurance more than size. You got big delts bro, so they won't shrink up on you. I bet you could hit 12-15 reps on your military press with 45 seconds rest or less and that would help the endurance in them a lot. The tricep exercises I've been working on I've been doing everything in the 12+ rep range and it's carried over into my bench big time. If you think about it, it makes perfect sense. Bench is a chest exercise that uses delts and tris to assist. If the endurance in the tris and delts is good, then they won't fail you and they will force your chest to wrok harder. At least, it makes more sense to me. It's the same with guys who have huge super strong triceps. The can bench a small car but because of their superior tricep strength, the chest never works as hard as it should. With compound moves the body is going to pull from whatever muscles it can to perform the exercise. If there is a weak link, it needs to be addressed to improve the entire move. It sounds like the endurance of your delts in the weak link, so rest them, then train them for endurace.

This is my opinion.

[bgpittbull81]

Re: Chest Training Question

great info T-man...as always...

[Corrodo]

Re: Chest Training Question

Well, military BB and chess pressing exercises use the same anterior delt. 275 is heavy for military and they may not be fully recovered yet. You take a msucle that is exhausted and make it work, it might give you a good set, maybe two, but after that it's dead. I personally would cut out the military press for a while. One thin we have in common is delts and I literally only do one working set for delts and they grow. I only do delt presses every other workout and I alternate them with front db raises. front, side and rear dbs on the delts wont take away from your bench.

Now, something that I've been doing to help my bench is I've been focusing more on close grip, dips and two hand overhead tricep extensions. Also, the wider your grip on bench, the more the emphasis is put on the delt. Bring your grip in about two fingers and see if that shifts the weight slightly more to the triceps. This too is something I change every workout. I like to line up my middle finger on the line, but I will go as close (close for bench) as my entire hand inside the line and my entire hand outside the line.

If your delts are failing you, another thing you might want to consider is hitting them for endurance more than size. You got big delts bro, so they won't shrink up on you. I bet you could hit 12-15 reps on your military press with 45 seconds rest or less and that would help the endurance in them a lot. The tricep exercises I've been working on I've been doing everything in the 12+ rep range and it's carried over into my bench big time. If you think about it, it makes perfect sense. Bench is a chest exercise that uses delts and tris to assist. If the endurance in the tris and delts is good, then they won't fail you and they will force your chest to wrok harder. At least, it makes more sense to me. It's the same with guys who have huge super strong triceps. The can bench a small car but because of their superior tricep strength, the chest never works as hard as it should. With compound moves the body is going to pull from whatever muscles it can to perform the exercise. If there is a weak link, it needs to be addressed to improve the entire move. It sounds like the endurance of your delts in the weak link, so rest them, then train them for endurace.

This is my opinion.

Thanks T...Its so hard to lay off shoulders...lol There my fav to do and some dont think you can overtrain them and you can. I am going to move chest before delts and go a little lighter and higher volume. I dont do bench and dont plan on it. I think the problem lies in starting with incline on chest day. Im going to switch that up as well with hammer chest press first. Thanks again

[Corrodo]

Re: Chest Training Question

^^ BTW hows that back coming along these days ???

[Evil Ryu]

Re: Chest Training Question

I had a similar situation where I felt I tweaked my right shoulder and I suspected it was because my delt was not fully recovered....so i spaced the 2 apart by a day and that cured it.....