@accumulator
Do you have a good HIT style bodypart specialization workout for chest? I get progress everywhere else but my cheat always seems to lag
[VERY long version follows: ]
Aw gee, my approach is awfully weird-equipment-dependent
It does work for *me* and like you I had a terrible time getting good Pec development. I can`t do barbell benchpresses and never got the results I wanted doing DB presses either, let alone dips or pushups (neither of which were even remotely beneficial for me).
Here`s exactly what I do, not sure how to tweak it for a version without said equipment but maybe you`ll find something useful:
Per usual, I only do one Work Set of each movement.
- Incline Bench Presses on the Soloflex ("SF"). Two pretty light/low-rep warmup sets, then one drop set for the Work Set. I add some small plates to the SF so I`m not just relying on its elastic bands for the resistance. It took me forever to get the right bench angle! That`s my "heavy movement" even though I use relatively light resistance.
Somehow that gives me great Pec work and is pretty much the only Pressing movement that really does (for *ME*). I`m able to really target/feel/work the right muscles. Dropping the weight down to far less than I`d used for years, and experimenting with the bench angle, were very beneficial, should`ve done that years ago.
The Progressive Resistance of the SF`s bands work very well for me, not too heavy at the beginning of the movement where the Pecs are weakest. The arc of the SF`s arm is also good for me now that I have the bench angle right, better than straight up/down.
- (Optional) DB Incline Presses. No warm up, just one Work Set. Again, I had to mess around with the angle/etc. and use lighter weights. I`ve quit doing the "rotate the DBs" and/or using different hand positions. I do bring the DBs together at the top of the movement. I might skip these depending on how I feel that day, or I might change the bench angle and do a second set.
- Incline Flies using Resistance Bands. I do "burns" on most reps, repeating the peak contraction part of the movement (do full rep, bringing hands together, go back down about 1/3 of the movement, bring hands together again, then go all the way back to the starting position).
- (Optional) Incline SF Presses, Lock-out/Ltd. ROM only with a somewhat narrow grip. I change the bench or something so I`m just doing the peak of the movement (once I get it up for the first rep). I *really* concentrate on feeling the innermost portion of my upper Pecs and work at *NOT* making it a Tri exercise.
- Cable Crossovers using a Low Pulley on my Lat Pulldown Machine. I sit on the floor to do these, and have to have something heavy to hold onto to stay in position. I use Resistance Bands in addition to the plates and IMO that makes *all* the difference (as does sitting on the floor). I *might* do a second set of these in a standing position. This is always my last Pec movement.
Best things I ever did were:
-ignore all the "real guys bench, and they do it heavy" type advice
-drop the weight *a lot* and go for feeling my Pecs work instead of the Delts/Tris, only raising it once I was really dialed-in
-increase reps and *NOT* care about "getting stronger" but rather focusing on feeling the Pecs work and getting good DOMS
-quit doing more than one set of any movement; at least change *something* significant like hand position/bench angle
-decrease frequency of workouts to once/two weeks
And if in doubt, I do fewer Work Sets instead of more.
Note that the function of the Pecs is to bring the hands/arms together as per doing Flies. Movements like Presses kinda work the chest, but that`s just not the primary function of the Pectorals. Those "wimpy movements" like the Cable Crossovers have worked *GREAT* for me...once I figured out how to do `em right.
I have to do the Pressing movements early in the Workout, contrary to the usual Pre-exhaustion sequence where you "do the movements involving the Tris after first hitting just the Pecs". That theory sounded good to me, but just didn`t work. Similarly, "start with DB Flies, and when you can`t do more switch to doing Presses" didn`t work as I was just too played from the first movement to get anything out of the second.
I concentrate on the upper/inner areas of my Pecs. The lower/outer portions seem to do fine without my focusing on them.
Studies indicate that Incline Presses oughta be less effective than flat ones, but that was not my experience.
DB Flies work the outer portion of my Pecs well, but the lack of resistance at the top keeps them out of my regular rotation (my Pecs already flare out over my ribcage so I don`t need any more on the outer areas).
The Pecs get stronger as they contract (like most muscles). IMO that`s why the SF and the Resistance Bands are so effective. Just adding a little 3lb Resistance Band to the Crossovers made a world of difference.
So, two light warmup sets of about five-seven reps. Then three to eight Work Sets. Gotta avoid doing a lot of sets too regularly.
After working Pecs, I do a few sets for Tris.
