How do I do a Correct Bench press?

Question

I always never feel it in my chest and I want to work out my chest area.

Answer 1

If you change the angle of your body specifically by putting your feet up on the bench during the bench press and bring the bar down closer to the mid line of your pecs this will more effectively isolate the area that you wish to target.Paying particular attention to the negative or eccentric portion of the rep by doing it very slowly then changing direction quickly will increase the degree of microtrauma(the thing that causes DOMS or delayed onset muscle soreness) and help you grow even more.After warming up properly go to your heavier sets first so you can handle the weight without exhausting yourself on the lighter sets first.Low reps and heavy weights for the early sets then lighter weights more reps for the last sets to flush the area with blood.Try doing dum bell flyes in between your last few sets of presses to further exhaust the muscle.Try finishing the work out with one or two sets of push ups to failure.You don't say what kind of equipment that you have access to so this is a basic regimen to better target your chest.Be sure to train ALL body parts as even working your legs will make your entire body grow.Consume extra protein in your diet and try to get some protein every 3 hours to retain a positive nitrogen balance and remain anabolic.This is a program for bodybuliding and will not necessarliy help increase your press but should help you grow.Isolation is strictly a body bulilding scenario as power lifting is more about involving as much muscle as possible

Answer 2

depending on your goals. try doing more reps and lower weights or a little bit heavier weights and lower reps. Either way to do a correct one you need to start with a spotter. They will let you know if you are over compisating ( sorry I can't spell) on one side. You should lift up slowly and down slowly. a 5-3 count lift from the chest to the air and equally down. You use more muscle and effort on the deline so take your time and concentrate on how you are lifting as well as making sure the weight is evenly distributed on both sides.

If this is the 1st time you are starting this or do not have a spotter use dumb bells to work on your chest or even the assisted weight ( the one you do squats on)

Good Luck