Bench Press?

Question

Hey,

I've been following a weight training routine for awhile, and I'm doing fine with everything, other than the bench press. No matter what I try, I just can't feel any effects on my chest. I feel like I'm using my supporting muscles too much, but I'm unaware of how to stop that.

As far as I know, proper form is pushing your shoulder blades down and together, keeping your wrists straight and elbows tucked it and sticking your chest out? I do all that, I also take my time with the movements, they aren't jerky in anyway. I also use weights which I can only lift a maximum of 6 times with this form and I'm at a loss :(

I can always feel it the next day in my shoulders and biceps/triceps, but never in my chest. Should I be? Does anyone have any advice? Maybe I'm just looking for something that isn't there, do you actually feel the bench press in your chest? I've been doing it for two months now and still haven't seen any change in my chest shape/definition. Please help :(

Answer 1

I also have the same feeling. I was up to 90lb dumbells and the chest still doesn't feel 'worked out' in the chest after lifting.

If I want to feel that I've actually worked my chest I do isolating exercises. The best: cable crossovers. Also try barbell flys, machine flys. Try different ones and see which feels best.

It I want to workout a problem part I try to double up on the amount I work the part and do some research. I was actually able to gain some mass on calves which I thought was impossible.

Also another thing: Sometimes if I'm trying to work a body part I will just try to get my psych up and do another set of 8-10 reps just to finish off right before I go out of the gym with a weight I would never regularly workout with.

Answer 2

The chest is not too involved in the performance of the bench press, believe it or not. The top portion of the lift is where the chest is most involved. Use a thumbless grip. Come up in "J-shape form" (bar hits nipple length, but is at eye length when you get to the top of the movement), and do not lock out. Squeeze your chest muscles closer to the top portion of the movement, this is when the chest is more involved.

Answer 3

I feel your lack of pain dude!
I have the same problem myself.I also have the same problem with my back muscle exercises.Whenever I do either chest or back I feel it more in my triceps,biceps,and shoulders.
I think that's normal.The chest and back muscle groups are just harder to target and isolate.Because of the way our bodies are built you naturally have to work the other muscles to get the load to your chest or back.
It also sounds like you're only doing bench presses.Try pec fly's too! You can't really work a muscle properly by doing only one form of exercise.
Also...if you can only do 6 reps at a time then you're lifting too much.The wrong muscles are doing the work.
Try a weight that you can get 12 reps with.Do 2 sets with that weight,then add 10 pounds.If you can't do 12 more then you're on the right track.

Answer 4

Try this suggestion but only with a spotter. You will have to go down in weight as well but it will be well worth it. Very simple......when doing bench press put your feet up off the floor and onto the edge of the bench. This will feel very uncomfortable at first but start out with very low weight and work your way up. What this does is put your body in a better position to work the chest and also puts a natural arc in your back. You also take out alot of the cheat in your legs as well so you are forced to keep proper form. Give this a try for a couple weeks and I guarantee you will feel the difference.........gl.

Answer 5

Lift the weights that you are able to do 3 sets of 12 with 3 min between each lift.After reaching 3 sets of 12 add more weight,even if you only reach 3 sets of 6 gradually building up and lift one day,with the next day resting,so only lift alternate days.

Answer 6

Ah. I love bench pressing. Reminds me of my senior year, which was 2005. The wider your hands are apart the more it works the chest..and the closer together the hands the more it works the triceps.

Answer 7

try putting your feet on the bench, with your knees bent..... also, pushing exercises only work your chest muscles one way. You need to work the fibres in different ways and target different muscles in your chest. try push ups, incline chest press, cable press, chest flies, cable crossovers, and plyometric pushups. You should see a differnce in about 6 weeks. Pick up a copy of Muscle and Fitness. Eat clean. have fun!