Flat bench press problem?

Question

Whenever i do the flat bench press it feels as if i'm working my biceps. shouldn't i feel like im working my chest muscles?

Micheal G, umm thanks for your answer but that's not really what i'm looking for? Wrong question maybe?

Answer 1

James, did you mean triceps ? can't imagine how any exercise that involves pressing a weight AWAY from you would work your biceps ?
dmsparta: there is one that only works the pectorals; pec-dec !

Answer 2

That's odd, yes. Bench presses should primarily be working the pecs, tris and front delts. Some other muscle groups come into play for stabilization but it shouldn't employ biceps.

For form, keep the grip slightly wider than shoulder width, feet flat on the floor, butt and upper back always in contact with the bench, elbows out. Lower down slowly then power the weight up once the bar touches your chest. It should touch slightly below your sternum.

I suggest having someone watch you perform the bench from several angles. Sometimes it's hard for us to tell when we're making a mistake or doing something wrong and having a second set of eyes watch can help point out problems. If you do that, be sure to find someone who actually knows what to look for, a trainer preferably.

Answer 3

1

Answer 4

not necessarily, as the other guy said bench is a coordinated effort for your whole upper body.

for ex: I'm a fairly good lifter, but I never lifted triceps untill recently, you use your triceps when doing bench to stabilize the bar and so when I put anything more than 200 on there my arms and the bar shake like crazy, I can power through it using my chest and biceps, but eventually I won't be able to lift anything heavier till my triceps can catch up and be able to balance it.

In other words it sounds like you chest is much stronger than your arms, and your biceps can't do the weight your chest can, lift biceps very hard the next few weeks and they'll catch up to your chest so they can work togeather. Remember you can't just make one muscle big because eventually another will hold you back.

Make sure when you lift any muscle you do no less than three different exercises on that one muscle. Your body won't get used to lifting that way

Answer 5

Yes, you should feel more like you are working your chest muscles. You do work the muscles in your arms somewhat but not as much as your chest. Maybe you should widen your grip on the bar. I keep my hands a little wider than my shoulders. If your hands are not as wide as your shoulders, you will mostly work your arms.

Answer 6

you will always feel like that because your using your biceps to do all the work it still feels like that for me and ive been training 10 years

Answer 7

you might want to widen the grip and make sure you are touching the lower part of your chest

Answer 8

Unfortunately, there are no exercises that work the "pecs" by themselves.