Problem working out Chest! (Please Help)

True_Blue

I have a problem lifting weights for my chest + working out my chest.
I’ve been working out a while now and have been seeing great results, the problem lies with working out my chest.

I’ve mostly lifted light for toning but I’ve started to lift heavier for bulking, every group is doing well except my chest.

I just can’t lift heavy, and it’s not a case of not having the strength in my chest, I know I can lift heavy with my chest but my arms won’t let me, more acierate my wrists won’t.

It’s not a case of having weak arms, their big and I can lift decent with them, it’s my wrists that seem to be the problem.

I don’t like seeing my chest falling behind so I wondering if anyone has had this problem and what can I do to solve it?

Would wrist support be a possibly?

BossArky

Do you mean your triceps are taking over and doing all the work as they are more developed?

Throw in a few dumbbell flys directly after the bench to hit the chest more.

J.S. Pill

Well first of all, what kind of exercises are you doing for your chest?

True_Blue

I do dumbbell flys, dumbbell presses and i benchpress on the machines cause i can't bench much using a free barbell with my wrists.

My triceps do othen feel more worked out after lifting for my chest.

I've tried everything i know and are running outta ideas besides doing press ups.

J.S. Pill

For the pressing exercises do you grip so that you're centring the weight down over your forearm (i.e. your wrist isn't bending back towards your head too much)??

Do you experience wrist pain for any other exercises? Personally, the only exercises that have ever caused wrist pain for me were skull crushers (don't ever do them any more) and curls with an olympic bar.

All I can really suggest for the moment is stop whatever exercises that are leading to pain while you investigate the cause - you don't want to be making this any worse.

True_Blue

As far as i know my grip is grand, I'm not getting any pain in my wrists whatsoever, sorry for the misunderstanding, it's just their to weak to lift heavy weights.

Say if i'm doing dumbbell presses, after one or 2 reps my wrists will start to bend inwards because the weight is to great, like my right wrist will go left inwards and my left wrist will go right inward.

Yet the weight i'd be lifting would be nowhere near the kinda weight i'd need to lift to work my chest out.

rubadub

Try some weighted dips, esp. if you can get a angled dip station.

kevpants

Are you gripping the bar vey wide? Try gripping with your pinkies on the rings. It must be technique that is doing this to your wrists. I have a fairly sever old wrist injury and it's never held me back benching.

If you are gripping too wide your forearms will be at an angle to the floor and this may be causing the bulk of the weight being centred on the inside of your wrists. If you grip pinkies on rings your forearms will be at 90 degrees to the floor so the weight will be nice and centred.

Edit: Also make sure you are squeezing the bar as though you are trying to crush it and that your thumb is wrapped around the bar not a thumbless "suicide" grip.

True_Blue

kevpants wrote: »

Are you gripping the bar vey wide? Try gripping with your pinkies on the rings. It must be technique that is doing this to your wrists. I have a fairly sever old wrist injury and it's never held me back benching.

If you are gripping too wide your forearms will be at an angle to the floor and this may be causing the bulk of the weight being centred on the inside of your wrists. If you grip pinkies on rings your forearms will be at 90 degrees to the floor so the weight will be nice and centred.

Edit: Also make sure you are squeezing the bar as though you are trying to crush it and that your thumb is wrapped around the bar not a thumbless "suicide" grip.

I was told when benching to grip with my middle finger on the ring, so this could be the problem. Cheers for that.

What about with dumbbells?

rubadub- are dips not for your triceps?