I started lifting a few weeks ago. I am having problems isolating my pecs with bench press. I feel it but its not a deep burn as you would feel when squatting. I do dumbell bench mainly because of some weird shoulder injury that gets worse with a barbell. ideas?
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Difficulty isolating muscle groups
- Thread starter mzvarner
- Start date
If you have only been lifting for a few weeks forget about trying to isolate muscles learn proper form so you don't hurt yourself especially with a previous shoulder injury. I would say first you need to decide why you are lifting in the first place: do you want to become a bodybuilder at some point, put on some beach muscle, lose weight and get healthy, become a power lifter, or get what I call "functionally strong"? Some of all these things can overlap as far as training but in a lot of ways there is a big difference in the training for the different aspects of weight training. Start to develop a game plan and then find someone who truly knows what they are doing in the gym and start learning. You will save yourself a lot of time, pain, and suffering.
I want to lose some fat and get in better shape while at the same time getting "functionally strong". My primary hobby (obsession) is climbing so I am trying to get back in shape and lose about 20lbs. I have done a lot of research and found that I can't drop that kind of weight with cardio alone unless I run A TON.
Maybe isolate is the wrong word but I don't feel like I am getting a good work out in on bench. I don't feel it in my secondary muscles either so idk where all the effort is being focused.
Maybe isolate is the wrong word but I don't feel like I am getting a good work out in on bench. I don't feel it in my secondary muscles either so idk where all the effort is being focused.
What is set rep scheme? You say you have shoulder problems that gets worse with barbell benching. Could it be bad form? Are you tucking your elbows into your body when you bench with a barbell? Or possibly neglecting your rear deltoid?
I only ask cause a barbell bench is superior to dumbell bench as far as muscle stimulation. Dumbells are an accessory lift after barbell work.
For someone who is lifting for a few weeks. Focus on the big compound lifts and perfect your form. You don't need to feel the burn(lactic acid is not good for you), as long as your getting results(getting stronger).
Many people associate the burn as an accomplishment for what they did in the gym. In reality all you did was over stress your cns. Your cns and your muscles need adequate stress to adapt. Too much causes you to be sore for days taking time away from getting back in the gym.
If your shoulders are causing to much problem to barbell bench and all you can do is dumbells, then keep at it(maybe see a sport dr.). Progress is seen by how much weight you can add to your lift, not the burn.
Are you actively focusing on the muscle while your lifting? Many people go through the motion but dont actively engage the muscle. When you lower the weight to your chest focus on flexing your pecs as you push back up. Mind body connection. Only think of your muscle that is being worked out.
I only ask cause a barbell bench is superior to dumbell bench as far as muscle stimulation. Dumbells are an accessory lift after barbell work.
For someone who is lifting for a few weeks. Focus on the big compound lifts and perfect your form. You don't need to feel the burn(lactic acid is not good for you), as long as your getting results(getting stronger).
Many people associate the burn as an accomplishment for what they did in the gym. In reality all you did was over stress your cns. Your cns and your muscles need adequate stress to adapt. Too much causes you to be sore for days taking time away from getting back in the gym.
If your shoulders are causing to much problem to barbell bench and all you can do is dumbells, then keep at it(maybe see a sport dr.). Progress is seen by how much weight you can add to your lift, not the burn.
Are you actively focusing on the muscle while your lifting? Many people go through the motion but dont actively engage the muscle. When you lower the weight to your chest focus on flexing your pecs as you push back up. Mind body connection. Only think of your muscle that is being worked out.
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Drop the weight. Reduce the speed and do incline and decline flys. Pay attention to your body as your doing it and forget about impressive figures that you need to know to impress your mates be it mass or reps. Focus on technique.
Excellent post.
However, barbell bench activates 91% of muscle fibers in the chest whereas dumbbell bench activates 93%
Steer clear of the barbell bench. It does not engage the smaller muscles as well as dumbells. Not to mention, it is much harder on the shoulders/chest. I know, I just ripped my pec major off the humerous doing a barbell press. After going through this wonderful surgery/expirience, I would not reccomend barbell to isolate or even use. There as so many options using dumbell, from flys to presses. If you focus on multiple angles and movements with dumbells, your shoulders will love you more and you will isolate the pecs. Overall, your muscle structure will be more solid if you allow more muscles to be worked per lift. Utilize your efforts and time.
Maybe if your a body builder this 2% would be important(if i were to agree with that statement), but for someone who wants to get stronger in the lift, barbell is where its at. We can all agree you can bench more with a barbell vs dumbell. This extre weight load we are lifting helps with the release of growth hormone. Barbell lifts generally release more gh vs dumbells lifts. This extra gh released is far more beneficial than trying to stimulate that extra 2% pec muscle. Not saying abandon dumbells, as they have their place. But instead add them after your barbell work. Variety is key.
Why would it matter if youre a bodybuilder or not?
The thread title is "difficulty ISOLATING muscle groups."
Ummm, NO.... The evidence overwhelmingly indicates that workout-induced hormone spikes have no effect on muscle growth and strength gains. Don’t waste your time chasing GH spikes during and after your workouts.
Focus on important training variables such as volume, rep ranges that induce hypertophy (8-12 reps), getting the proper nutrition and rest.
SOURCES:
Buresh R, et al. The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training. Journal of Strength & Conditioning Research, 2009 Jan; 23 (1):62-71.
Goto K, et al. Muscular adaptations to combinations of high and low intensity resistance exercises.Journal of Strength & Conditioning Research, 2004; 18: 730-737.
Yarasheski KE, et al. Effect of growth hormone and resistance exercise on muscle growth in young men. Am J Physiol Endocrinol Metab, 1992; 262: E261–E267.
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Let's make this simple, someone mentioned it above, it's all about " mind / muscle connection " as you progress you will figure out how to get the most out of whatever lift you're doing ...barbell, dumbbell, yada yada yada. ..if you want to isolate a specific muscle or group and you're not an experienced lifter try closing your eyes. You'll look funny and feel funny but it'll help with the mind muscle connection. Eventually it'll be second nature
You could try working triceps first then go to dumbbells, that may force your pecs to work harder as your arms are more tired. If you have an injury though don't aggravate it by going too heavy.
Try cable or dumbbell flys and going with a wide barbell grip on both incline and decline with lower weight. There are some good machines out there that help get you into the right posture... and some crappy ones also. You could ask someone else who is experienced if you look off or awkward while doing the reps. Form is critical for results and to avoid injury. Make sure you go through the full range of motion.
Lastly if you're really interested, Arnold has a book (encyclopedia) that has everything one would ever need to know.
Try cable or dumbbell flys and going with a wide barbell grip on both incline and decline with lower weight. There are some good machines out there that help get you into the right posture... and some crappy ones also. You could ask someone else who is experienced if you look off or awkward while doing the reps. Form is critical for results and to avoid injury. Make sure you go through the full range of motion.
Lastly if you're really interested, Arnold has a book (encyclopedia) that has everything one would ever need to know.
My chest isolate workout
3 really heavy sets bench press followed by 5 sets of 10-14 lighter reps, 5x10-14 incline bench press, 5x10-14 decline bench press, 5x10-14 close grip bench press, finish with barbell flys.
I base my routine around this
The 5/3/1 Program
3 really heavy sets bench press followed by 5 sets of 10-14 lighter reps, 5x10-14 incline bench press, 5x10-14 decline bench press, 5x10-14 close grip bench press, finish with barbell flys.
I base my routine around this
The 5/3/1 Program
I have heard a lot about the 5/3/1 program but have not tried it. A couple of yrs ago, I started listening to a guy named Dave Tate, very good at what he does. I have made great strides in strength and I am now 46yrs old. I was strong when I was younger but have never been as strong as I am now. He can show you how to protect your shoulders while doing bench. He is mostly a power lifter but you could gain a lot of info from him on how to do things the right way.
