Help with isolating chest Please

[mockery]

My tri's are my genetic advantage , as i continue to do my body recomp i find my shoulders are growing and making my chest look smaller, and well my chest is small... its not a good area for me.

I cant barbell press cause of my right ac joint

i can dumbbell press, and i can do proper form pec deck flys...

I don't know a lot about partial reps and i assume most of the guys in the gym don't either, ... what do i need to start doing to take away from my arm strength and really isolate my pec major and minor/. i don't care if i have to use 10lb dumbbells. I don't ego lift. i just need to force or assist growth in that area.

any feedback is great ! and welcomed

[baseline_9]

First off let's go back to basics with chest training......

Chest full of air, lifted up, lower back arched, delts pinned back with traps engaged.... This puts you into a position where to begin With the focus is going to be on the pectorals....

If you can hold that form while doing all of your chest movements your going to be engaging more chest and less delts to begin with....


Ok, having strong triceps is not a problem when chest training.... In fact it is an advantage.... If you had weak triceps they would fail before your chest and you would not fully load stimulate the pectorials.....

In your case your triceps are strong so your chest will fail first, which is exactly what you want since your training chest...



Main thing to take away is to keep e delts pinned back using traps to 'hold' them in place.... Also to keep the lower back arched and the chest lifted high and kept 'full'.....


What's your current weekly routine? And your actuall chest routine?

[mockery]

First off let's go back to basics with chest training......

Chest full of air, lifted up, lower back arched, delts pinned back with traps engaged.... This puts you into a position where to begin With the focus is going to be on the pectorals....

If you can hold that form while doing all of your chest movements your going to be engaging more chest and less delts to begin with....


Ok, having strong triceps is not a problem when chest training.... In fact it is an advantage.... If you had weak triceps they would fail before your chest and you would not fully load stimulate the pectorials.....

In your case your triceps are strong so your chest will fail first, which is exactly what you want since your training chest...



Main thing to take away is to keep e delts pinned back using traps to 'hold' them in place.... Also to keep the lower back arched and the chest lifted high and kept 'full'.....


What's your current weekly routine? And your actuall chest routine?

came off a layne power/hypertrophy program to a 3 day split using time under tension for 10 reps at about 50 sec sets. Over the time that has passed on half my lifts i can actually lift my old 100% weight now using TUT, things like pull downs i can not yet. still running at around 80%.

Current chest is basically TuT,

2 sets of dumbbell pull overs with aerobic step under my feet and lying on the bench, not making a "T" to ensure i keep my ass and hips up to incorporate chest over lats more. With legs up push ups.

3 sets of flat dumbell press. Ending with 1 set of heavy dumbbells 3-5

2 sets iso lat hammer strength machine incline press, because of my ac joint cant barbell it.

2 sets of TuT pecs deck, with the pivoting arms and setting the radius at a point that i am not impinging my ac joint.

x2 a week.

All my lifts are full reps, bench press i take right into my arm pits, with heavy ones since 125's are longer i go down to touch my nipples and back up. I use the arch, shoulders pinned to the bench. Maybe cause im a tight person i find if i have my shoulders really tight and engaged i strain my lats! wtf ... lat cramp and have to stop mid set.

[mockery]

1.)Back and bis, am

abs pm

2.)Legs and rotator am

abs pm

3.)Chest, tris and shoulders am

abs pm

4.) Off

Repeat.

[mockery]

Once i become confident in my TUT training i will be probably going back to a power/hyper system. and using tut on the Hypertrophy days for 10-12. at 75% of my 3-5 maxes on the two power days.