Chasing the ability to get the pump in my chest, among the other areas I lack the ability to isolate, has been a challenge for me lately. I get frustrated when I know the area I am trying to hit but my powerlifting nature kicks in and other muscle groups take over. This style of training is much more in depth than originally thought and it is forcing me to be patient - which I have little of - and mature as a lifter working in a realm outside of my own. I have mentioned this to people before, this will do nothing but make me a better powerlifter.
Incline or chest press machine – 3x15, 12, 10, increasing in weight, get some good blood flow in the pecs and shoulders: 55-90-100
Reverse band incline bench – Do 6 sets of 5. Work from narrow to wide grip. 2 sets close, 2 sets medium grip, 2 sets wide. (I like reverse band but you can do regular incline if you want, use a lower incline like 20-35*): 245-265-275 (suck)
DB Bench with band around back – 4x8-10 (let’s see how these go with getting pecs working. I’m not concerned about locking out I just want pecs firing): 80+ blue
Incline facing laterals – 3x15 (play around with the angle of your arms to get hit the medial delt. When I do these my arms come slightly forward to get the best delt contraction. If you feel good, drop set last set): 15-10-5
Chain rear delts – 3x15 (seated or standing, doesn’t matter): 1 chain
Neutral “stretcher” pulldown – 3x10: 80