Benchpress question
Hey guys ive been battling problems with my benchpress forever. My chest is not coming up like it should be. Im thinking its my form or just the way im built. Im tall and slender. Ive got long arms and a small ribcage. My chest doesnt stick way out. When i bench it seems as if my front delts are doing way too much work. They get a better pump than my chest does and they are ALWAYS more sore the next day than my pecs are. Most guys with huge pecs and big benches that have big torsos. When they hit their chest with the bar they are at 90 degrees or less! When i hit my chest with the bar im way past 90 degrees, therfor placing the resistance on my front delts. I think im going too deep. Is there a need to go past 90 degrees? I just though this up today while sitting at work and i think i'm gonna start trying to stop the bar at 90 degrees to see if i can bring my chest up. What do you guys think??
- Bookmark
- 0
- 0
hi bro! if you want to work only your chest,you should touch with your chest the bar (downhill) and push up without all the stretching arms. you must to concentrate on your chest only so don't stretch your arms completely when you are up!!
No1Make sure to kinda tuck your elbows in
DT-SwoleI think you should try machine bench press....
The freeweight barbell press always gives me injury and isn't that great at isolating the chest anyways.
Flyes>presses for mass. Just saying. Chest will come in time. Its harder for tall people like us.
Actually I use to get the same problem as you,I'd feel the pressure alot more on my shoulders than my chest. This was brought up on another post too if you can find it, it might have some good tips.. I mostly only get it when using the flat benchpress, I normally have to Pre-exhuast nowadays for my chest. I first start off by isolating my chest only, maybe either doing flyes or incline flyes etc.. doing 4 sets and then move on to the compound exercise, mainly being benchpress for the chest. also The dumbell press works for me alot better than a barbell.
But you know...this is just my advice..you can do whatever the FUCK you wanna do! ;)
Damn Irish, You OK Bud? Lil sensitive ths morning! LOL ;-P
How long does it take to built a full chest sheesh -__- I love having big pecs but hasn't been to long till I finally learned to train pecs and actually get the pecs pumped I guess my form was crap, got with a competitor and has
Changed my view in how to train chest for good... But that leads me
To ask how long would it take to get a decent built going sense I'm kinda behind in chest development am using test p and tren Ace great diet pretty strict but very little patients...
DarksideSixTry switching to dumbells for a while and forget about bench press. Lot's of dumbells and incline dumbells.
cable press machines, same idea as using dumbells. I like using the cables better, seem to get more out of it.
Try doing decline bench..and do it first on chest day. Decline bench demands more pec involvement that any other chest exercise. It doesnt just target the lower chest...it targets the entire chest.
You feel it in the delts because those do most of the work when benching. delts and triceps. if you want to bench correctly meet the bar with your top ab muscle just below sternum when you have a good arch on the bench and sitting high up on your traps. if you want bigger pecs work with dumbells more or do flys or something. bench will make you much stronger when done right but I have never seen huge growth off of it.
BostonThankyou all! I appreciate my boys here at eroids.
Is it a good sore or a scary sore? You may have a shoulder impingement issue and the straight bar is aggravating it. Don't ignore pain if that's what it is or it could lead to serious tendon issues
What Sore? He wants technique advice to get bigger.
When there's something intelligent to say the reply button's to the right. Maybe read the post TWICE before hitting the button. If that doesn't work read out loud slower.
Read, examine the context and comprehend, "more sore than his pecs" is due to the load being taken by his shoulders doing the work instead of his pecs. He is asking for information on technique. Have a nice day!
You sound like quite the scholar pat, but check this out... my post was directed to daddyd. Now unless you know daddyd and have observed his form then you cannot be absolute in saying your answer is 100%. While it is a great possibility that you are right, it is far more wise to explore all avenues. The reason I give an ALTERNATIVE to the obvious opinion is that I MYSELF have tendinosis in both rotator cuffs. Got all kind of shitty advice along the way. But not to go too far off topic...guess what the first symptom for ME was...soreness in my delt area when benching. And I listened to everyone that was so sure they had the only answer there could possibly be and the condition escalated. It's a SLOW heal. Now if somebody would've only told me that there might be another possibility...
Now I'm not trying to argue with every village idiot because what would that make me?
But like I said...you may be right...then again, there's more than one side to a coin.
P.S. everyday above ground is a nice one. You should calm down at your age, don't wanna blow a gasket
No Rambling, no Caps, no innuendos in my response, just information. Who's blowing a gasket. Its unfortunate when some realize they were wrong they attack instead of reflect. Once again, Have a nice day!
Big village
Alot of it is genetics we all have a body part that we struggle with but as they said below your not going to deep full range of motion is a good thing and if you feel your delts doing to much try using strictly dumbells i have the same problem as you over powering front delts. By using dumbells i feel a much butter stretch and isolation of my pecs.
If your arms are long you need to back off on the weight and take a wide grip and do your reps slow and controlled. Its not a competition; you are looking for development. And don't stop going all the way down on the reps either. Trust me, I have always gotten great chest development and my bench was NEVER big bro. Also you have to confuse your muscles. Do you just do the same old routine all the time? Everytime I do a bodypart I switch up the exercises as well as the order. If one chest day I do Incline dumbbells and flat bar, next time I hit flat dumbbells and maybe decline bar. Gotta switch it up.
Hey Daddyd, I feel your pain, literally. My stats are about the same but older and heavier. To take the stress of the shoulders (Pain).
I started using a "Power setup".
Pinch the Bench with your shoulder blades (pull your shoulders back) and keep them there.
Twist your elbows in and keep them in.
And be sure to Plant your feet and push with your legs. (tightens the core)
Takes a little getting used to and your bench may drop a little at first, but it will come back up and pass where you were, without the shoulder stress.
Or, just go to dumbells, which will allow you more range/contraction, but have their own issues when getting up to the big boys!
Good Luck!
Also, keep your elbows in/close to your sides not flared out to focus on the pecs.
Mate you may not be going too deep but you are probably going too far up. Try and go up around 3/4 of the way. This will keep the weight on the chest not the delts. If you start to go past that the stress is placed on the delts and the pecs get a rest. Give it a try and see how you go.