Over working my Anterior Delts on bench presses

June 9, 2004

The past two times I have worked my chest (flat bench press) I have

noticed that my Delts have given out and I am left feeling like I

have not had a complete chest workout. Previously this has not been

a problem. I even threw an extra day of rest in just in case I was

over worked. I work out at home, and don't have a spotter or mirror

to watch my form, but I am pretty sure it is correct.

Arms 30% out extended, elbows at just over 90% at the base of the

rep. Shoulders, hips on bench, feet flat on risers (being 5'11 " you

would think they would hit the floor, but I have to point my toes

without risers). Don't use my thumb on the grip.

I have read that I should pull my shoulder blades in more, but I feel

like I arch my back to much when I do that....

Anyone have any ideas or tips?

June 10, 2004

I do flat and incline bench presses. Flat with a BB, incline with

DBs. I don't currently have close grip in my rotation. For sholders,

Shoulder press, front raise, lateral raise, bent rows... all with DBs.

No dips (don't have a place to do them at home).

Maybe they are just progressing slower than my chest. (I'm up 30 lbs

on my bench press.) I have only been really working out again for a

few weeks. I'll try switching my grip today and let you know what I

come up with.

Thanks

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June 14, 2004

Well, I guess whatever the problem was, it is corrected now. I'm up

5 more lbs on my bench press and finishing out my sets again. The

more I think about it, muscle fatigue or possibly not holding the bar

straight up on my extention seem like the most likely problems.

Results are starting to show (6 weeks back on weights, just over 2 on

BFL) especially in my chest/shoulders. Weight is only down 1 lb from

when I started, but I can tell I'm trimming body fat. Will have to

remeasure that in a few days!

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