AM I DOING SOMETHING WRONG?

mac4 · 10-29-2005, 11:17 PM

am pretty much new to BB, i just started doing bench presses (flat), i bring the barbell all the way to my chest than raise it up to starting position. Is it normal to feel most of the stress on the triceps and shoulder? because i hardly feel any stress on my chest.

Diesel · 10-29-2005, 11:22 PM

im guessing you are hitting your chest in the wrong spot. you want to bring the BB down so it hits just below your nipples (right where your chest muscle starts). then raise it back up so your arms are perpindular to the floor (90 degree angle).

Where were you bringing the BB down? Was it about halfway up your chest?

Ando55 · 10-30-2005, 12:12 AM

Make sure your elbows are not tucked becuase if they are it will concentrate more on the tris.

Bench Press to hit the Chest(Normal to Wide Grip, Elbows spread):

Bench Press To hit the Triceps with Deltoids as synergists(secondary), notice the elbows are tucked. :

**fahad** · 10-30-2005, 01:12 AM

i think its better 2 start youe chest routine with an incline movment...

seekinfo · 10-30-2005, 07:50 AM

you may also want to start on a machine and build a mind muscle connection before you do barbell, it could really help in the future

philosopher · 10-30-2005, 07:52 AM

mind to the muscle.... think about working youre chest, feel youre chest while raising the barbell. first try this with light weight after that try to go heavy. bring the barbel to the nipples an back up, keep youre elbows right under the barbell to strech the pecs.

EneMy@fSelf · 10-30-2005, 07:57 AM

Great tips, i also start my chest workout with incline press, and i always warm up my chest with a machine. (1 set of like flys machine or something just to get the feeling in)

seekinfo · 10-30-2005, 08:40 AM

yes i totally agree, i was acually pretty shocked at how much trainin with a machine can help develop the mind muscle connection and on top of that it helped me explode more so whn i started with a barbell i handeled more weights, also starting with a incline is a good idea too

Rocky · 10-30-2005, 09:26 AM

I start with incline too. Make sure you have your back tight and chest really stretched to get a full stretch in your pecs when you press.

Uriel · 10-30-2005, 10:29 AM

Shoulder blades back the whole time, medium grip, lower bar to middle/upper chest. No way you won't get a sore chest out of that.

Ironslave · 10-30-2005, 08:09 PM

Strengthen up your tris and shoulders, they are most likely imbalanced with your chest, this should help a lot.

mac4 · 10-31-2005, 04:20 PM

thx guys. awsome tips, greatly appreciated.

PUMBA · 11-01-2005, 05:04 AM

Sorry if everyone has covered this did not have time to read all.

Quick tips

1, Hands 30cm to 40cm wider then shoulders.

2, Go down to nipple or just above.

3, Try to stop your shoulders raising up, pinch shoulder blades together.

4, Don't lock out your arms at the top of the movement.

5, Don't get hooked up on weight, I have fairly good pec development, but there are skinny guys and fat guys that can bench more. Bodybuilder/power lifter you must choose.

6, IMO Dumbbells are better then Barbells, again just My opinion, I get better feel and pump.

again sorry if I have repeated previous info, oh well least it will sink in LOL.

BigHulkDiesel · 11-01-2005, 04:26 PM

Great thread on chest, just wanted to keep it going a little. It always helps to get info from others so that you don't get stuck in a rutt and keep doing the same thing and getting no results. Here is a couple ideas to use toward the end of your chest workout. I do flat barbell, inclice Dumbell...... then comes the killer two exercises. I do decline bench on a machine. No it isn't a decline machine, it is a regular chest press machine, however, I put the seat up high enough so that when the maching comes toward my chest it is inline with my nipples. This, in effect, simulates a decline press with the machine burning the sh#t out of you. Next, if you have the stomach for it, you completely destroy your chest. Rig up the cable crossover machine, do not do crosses, just do regular standing flies (simulating a most muscular pose). Do them heavy and strict. Immediatly following, I superset seated lateral raises (shoulders) very strict with light weight. Do them simultaneous and hold at the top for a count of 2 or 3 seconds. I throw these in because shoulders get pounded a lot with chest and to tie in the great line of upper chest and shoulders, I think these help accent that. I call them "bonus shoulders" I usually chest on monday and shoulders on friday so that the shoulders have time recover......and then do a "bonus chest" as well on thursday. CHEERS!