Has anybody heard of this chest excercise before?

classicalguitar1
classicalguitar1 Posts: 27 Member
in Fitness and Exercise
Before I get started i just want to mention that I have been messing around with different exercises to work my chest as when I do bench presses and fly's (both with dumbells and resistance band) I absolutely cannot feel my pecs working whatsoever!
So this is what I have started doing. Afetr attaching resistance band to my anchor point on the wall, I stand back holding a handle in each hand until I can feel some good tension in the band, then I begin pulling my arms across my chest (right arm across to my left and left arm across to my right), now when I do this I can feel my chest muscles working very hard indeed. The problem is I have never heard of or seen this particular excercise done before which has me wondering should i be doing it?
Also why do you think I cannot feel my chest working when I do presses and fly's?
Any advice welcome.
Thanks
Dan

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    it's different and more isolated.

    I do decline straight and incline fly on the cable pull machines- same thing.

    I feel more out of that specifcally for that pec muscle- but I still do bench- because it's a full compound move and I need to. But I prefer the cable work.

    yes.

    so- yes it's going to feel different than a bench.

    also try doing push ups with one hand on a DB and one on the ground- you'll feel it in the pec of the arm on the DB... gets deep in there.
  • classicalguitar1
    classicalguitar1 Posts: 27 Member
    Thanks for the reply mate, so do you think it's still worth doing the presses and fly's even though I can't particularly feel it in my chest?

    P.s, just given that move a go (push up with one hand on dumbell) and I can definitely feel that :)
  • PtheronJr
    PtheronJr Posts: 108 Member
    I'm not sure I'm visualizing it correctly, but it sounds like you're essentially doing cable flies?
    Your issue with dumbbell flies might be that you're bending your elbows during the movement and bringing biceps into the equation, your arms are supposed to be like dead weight, the goal is to do nothing but pull the weight in using your shoulders, this will the contract your pectorals as one of their goals is to help adduct the arms, basically draw them inwards.

    Your issue during presses might be a variety of problems, you might be using too much front delt (shoulder) which can have several causes. One might be that your elbows are too flared out, you don't want your arms to form a 90 degree angle with your body when benching or doing dumbbell presses, you want something more like a 45 degree angle.
    You WANT to feel your triceps more in the press, as they are enormously important stabilizers in the lift.
    Another reason that you might be using too much front delt is that you haven't discovered proper form.
    Contrary to popular belief, you don't want a flat back when you're laying on the bench. Look up proper powerlifting form as this minimizes delt involvement and emphasizes tricep and pectoral utilization.
    Here's a decent article explaining it: http://www.schwarzenegger.com/fitness/post/bench-press-101

    Pressing motions are a deceptively complex movement, and people don't give it enough credit and tend to lie back on the bench with a totally flat back, flared shoulders, and end up with enormous front deltoids months later that draw their shoulders forward (a bad place to find your posture) and underdeveloped chests.
    Take some time to go light and figure it out, trust me, when you get it down pat, your chest will be feeling it.
  • steve1686
    steve1686 Posts: 346 Member
    sounds like you are basically doing this, but with cables
    http://www.exrx.net/WeightExercises/PectoralSternal/LVSeatedFlyGripless.html
  • classicalguitar1
    classicalguitar1 Posts: 27 Member
    I'm not sure I'm visualizing it correctly, but it sounds like you're essentially doing cable flies?
    Your issue with dumbbell flies might be that you're bending your elbows during the movement and bringing biceps into the equation, your arms are supposed to be like dead weight, the goal is to do nothing but pull the weight in using your shoulders, this will the contract your pectorals as one of their goals is to help adduct the arms, basically draw them inwards.

    Your issue during presses might be a variety of problems, you might be using too much front delt (shoulder) which can have several causes. One might be that your elbows are too flared out, you don't want your arms to form a 90 degree angle with your body when benching or doing dumbbell presses, you want something more like a 45 degree angle.
    You WANT to feel your triceps more in the press, as they are enormously important stabilizers in the lift.
    Another reason that you might be using too much front delt is that you haven't discovered proper form.
    Contrary to popular belief, you don't want a flat back when you're laying on the bench. Look up proper powerlifting form as this minimizes delt involvement and emphasizes tricep and pectoral utilization.
    Here's a decent article explaining it: http://www.schwarzenegger.com/fitness/post/bench-press-101

    Pressing motions are a deceptively complex movement, and people don't give it enough credit and tend to lie back on the bench with a totally flat back, flared shoulders, and end up with enormous front deltoids months later that draw their shoulders forward (a bad place to find your posture) and underdeveloped chests.
    Take some time to go light and figure it out, trust me, when you get it down pat, your chest will be feeling it.

    Mate thanks that was extremely helpful!
    Everything you was telling me I shouldn't be doing was exactly what I was doing, I'm going to change my technique like you said and give that a shot.
    Thanks again for your help, much appreciated!

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