no pump after chest workout

[wmrebel]

i have done research and think i am doing all of the right exercises to build a big chest but when i finish i really feel no pump at all. =[

workout consists of 3-4 of these excersies:

flat db flys
inclide db flys
flat db press
incline db press
bench press
butterfly machine thing

[hardgainer12]

thats way more than i would ever do but i dont know y you dont get a pump. ive been in the military for 18 months now, so im constantly doing pushups but i can do just 20 pushups and ill feel a pump in my muscles. does that make any sense?

[Gears]

Sh*t thats a lot of volume, I rarely break 12 sets per week for chest.

[B-Mike]

Maybe you should increase youre intensivity, are you on the juice? How's the food.

[AdamGH]

i have done research and think i am doing all of the right exercises to build a big chest but when i finish i really feel no pump at all. =[

workout consists of 3-4 of these excersies:

flat db flys
inclide db flys
flat db press
incline db press
bench press
butterfly machine thing

Thats way to much. You are prolly in over train mode now and wasting your time. Scale it back to 3 exercises - 4 sets. Make sure the weight is heavy for you. Its pointless if the weight doesn't make you work.

for example try this:

Flat barbell bench - 4 sets - 10 reps
Dumbbell Incline Press - 4sets - 10 reps
Dips - 4 sets - 10-15 reps(whatever you can do)use weight if needed

If you dont feel worn out after this, then you aren't using enough weight.

[bmit]

listen to GH, you need to do less sets. You probably need to increase your intensity on your sets with lower volume

[RANA]

i have done research and think i am doing all of the right exercises to build a big chest but when i finish i really feel no pump at all. =[

workout consists of 3-4 of these excersies:

flat db flys
inclide db flys
flat db press
incline db press
bench press
butterfly machine thing

Try this: With one minute in between sets (3 sets for each exercise) all reps are 5-8 (make sure it's not easy)
warm-up both your chest and shoulders -
1) flat db press
2) incline db press
3) low cable flys - immediately super set it with push-ups (when the push-ups get easy add weight on your back)
4) high cable flys - immediately super set it with dive bomber push-ups

[DSM4Life]

If your nothing feeling a pump then your doing something wrong, check your form.

[green22]

you got to focus bro. try flat/incline BB and DB presses and maybe some dips. if ya have no chest mass then you no gonna get a chest pump with all that fly movements. do the basics.

[jagzman04]

I do at least 4-5 exercises for a muscle group, and I'm always sore, & always see a difference. Try that, or bump up the weight of what your lifting as well.

[Ronnie Rowland]

1) You are trying to use too much weight and not focusing on making the chest muscles lift the weight. Slow down!

2) Add an exercise that focuses on the lower chest because the bulk of the chest mass lies in the mid/lower regions.

3) Wait only 2 minutes between sets (no socializing!)

4) Work with great intensity

5) Do not workout carb, salt or water depleted

6) The flat bench press is probably working your front delts more than your chest and the incline bench is probably so steep it's making the front delts take the brunt of the workload. And when you are doing flyes I'll bet your hands are coming together too high on your chest during the contraction. The hands should be directly in front of the nipple line throughout the performance of the movement whether using free weights or machines. This means you need to take the seat up high when working on the fly machine and hold the chest high using less weight!

Try this-

15 degree decline press on smith machine 4 sets 8-10 reps
15 degree incline press using a smith machine 4 sets 8-10 reps
Flat flye machine 4 sets 8-10 reps

If you can find a free weight bench set at 15 degrees then use it over the smith but they are usually 30 degrees not 15.

[Reed]

Good advice. I like doing incline barbell, flat dumbbell press, some type of machine press, then flyes.

Try and check your technique. Instead of going for maximum lifts, develop a mind/muscle connection and focus in on the full contraction on the muscle. Try higher reps also, maybe in the 12-20 range to really focus on pumping blood into the muscle. I usually start as high as 20 reps and go all the way down to 6 reps sometimes. Thats just me.

[ray0414]

yea i would check your technique. try lifting the weight slower and controlling the weight on the way down, when u go up to the top, pinch your pecs if u can.
i normally do about 5 exersizes for chest.

[RANA]

i have done research and think i am doing all of the right exercises to build a big chest but when i finish i really feel no pump at all. =[

workout consists of 3-4 of these excersies:

flat db flys
inclide db flys
flat db press
incline db press
bench press
butterfly machine thing

So have you tried any ones suggestions?

[AdamGH]

So have you tried any ones suggestions?

I think he disappeared on us.

[Mebz]

Hi,

I found tht for some people it is easy to pump certain body parts than it is
for others. Certain individuals can do fewer excercises and get a good pump where others have to work alot harder. I too found it hard at first achieve tht same pump on my chest as I would training arms or tri's.

For me mixing in push ups with my chest workout helped me achieve a good pump, I do as many as I could right after a set usaully on my last chest excercise or first. I rest for no more than a minute before doing another set, until I completed the routine..

This help me understand my form, what I learned was while I was in push up form, positioning my arms in certain ways, eg far apart, higher or lower help me learn where the best place I can place my arms so I feel more intensity in my chest muscle. Knowing this helped me hold the weights in the right place when excercising. With a good diet and the aid of a few natural supliments in weeks my chest was looking defined.

I hope my input was useful.. Pushups I believe are the key to a good chest.

Gudluck.

[sean_holland]

I love re-upped threads from years ago....I wonder if this guy is still toiling in no pump limbo.

The purgatory of wasted chest day.

[Times Roman]

try some arginine, nasty stuff but works well.
make sure you use sufficient weight to fail at sets of 15/10/5
fail means you are busting your balls, the bar just kinda sits there looking stupid atchya, and then finally goes up the rest of the way instead of crashing down on your throat. Better get a spotter if you go all in like that.

oh shit! this thread if from 2008???????????????????????????