Hi Veeky Forums, I need help with my bench press. It's really stalling and always has been whenever I'd start go to the gym regularly.
This is what I know: >Squeeze butt to arch back >Bring shoulderplates together to allow maximum chest expand when coming down w the bar >Wrists 90 degree angle w bar >bring elbows in a bit and maybe twist a bit forward to allow maximum power
And this is my problem: >I rarely (if ever) feel my chest doing work >triceps, forearms feel most strain >When I do feel it in my chest it ALWAYS targets my outer chests - the part that connects chest w shoulders
-What do I do to focus on chest more and what could I be doing wrong?
-I always take more time to bring the bar down rather than push it up, and when pushing I dont feel chest almost at all, but when controlling the download I can feel my chests activate but the strain goes away after my elbows are low enough and i dont feel my chest after
u gotta think chest, chest, chest when you pushin.
if u aren't conscious of the movement, the arms will push it up, but if you are aware of your pecs, u feel them activated.
Luke Phillips
>grow grow grow
Dominic Perez
fucking idiot
elbows at 45 degrees, gently touch your chest at the base of your sternum. depress shoulder blades with a slight round in the small of your back with you ass and shoulders pushing in to the bench
don't forget flyes bruh, hit some flyes. Close grip bench, incline bench, and dumbbell bench are all great accessories that'll help you feel them titty muscles
Adam Perry
What's your current max?
Jackson Sanders
>asking a beginner what his max are I hope you throw yourself in moving traffic
Nicholas Sanchez
40kg 3x10
I was able to go up to 60kg 5x5 before but then I stopped training
>assuming OP is a beginner beginners don't "stall" unless they're doing something way off.
Thomas Robinson
You can try dumbbell bench after you do your bench press. Depends on your routine. I feel the chest working more with the dumbbells, but remember its only an accessory movement as the user before me said
Andrew Hill
thanks, but I already do that and dont feel my chest actviate
Brayden Turner
I love me some wide grip bench. It's tricky the first couple of times you do it but I love ending chest day with the w i d e.
Jonathan Thompson
Fuck flat bench. I switched to dumbells and started making progress again. I think it’s because when the weight gets higher if you have long arms it can fuck up your shoulders since they’re pressing at an unnatural angle.
I made better muscular gains with dumbells as well, they also feel better and give you more symmetrical gains.
John Adams
height and weight?
Robert Anderson
Depress your shoulders. So do the opposite of the top of a shrug. This will stop your traps from doing the work. Also a flat back is better for chest activation.
Aaron Lee
From what you're describing, your technique sounds fine. I'd need to know the rest of your routine, and how you're training bench.
That's because you are a benchlet. You shouldn't give anyone chest advice if you can't hit 3pl8.
Kayden Thomas
how wide are we talking? past a certain point i feel all the stress shift onto my shoulders
David Johnson
OP, I hope you're still here. Read this section straight from Candito's Linear Progression program
Samuel Lewis
Past the rings on your barbell, at least if you are 6'2" like me. You will feel it in your shoulders so it's important to have really good form. Really use your legs to put as much weight on your scapula as possible and you will be stable as hell. Flare your elbows out in a bodybuilder style bench and press that fucker up.
Adrian Russell
none of this is true eat food, im guessing youre a complete skelly?
Luis Price
>skelly that's what I figured too. 60 kg = 132.28 lbs not even 1pl8
Xavier Hernandez
Eat some damn food. It isnt your technique its your stomach not being full of meat.
Brody Butler
take a clip of your form maybe we can find some problems there
Luke Kelly
>OHP at 80kg 1rm >Dips at +30kg 5rm at 95kg bw >40kg Dumbbell Bench >Still a benchlet
Fuck you and your bitch ass exercise
Lincoln Flores
>none of this is true
You’ve obviously never used dumbells before
Jace Campbell
I have and im stronger than you. Nothing wrong with DBs but you suck at flat bench for a different reason than the fact you have long arms. The world record bencher is 6'6 and i gurantee his arms are longer than yours fag.
Easton Parker
it is 1pl8 in the yuro fucking ameriburger
Dominic Perry
I do 120’s for 6 reps. That’s pretty fucking close. Right before that I was stalling and getting shoulder pain around 2 plates for a couple months.
Adrian James
You have terrible barbell bench form then. I hit the 130s for five and it feels nearly as hard as 1 rep of a 3pl8 bench. Well not anymore but the first time I tried it it was very hard.
