Thread: Bench press question

Try doing the dumbbell press.

Maybe your form is too wide? 5x5 at shoulder width or just outside of it gets me plenty sore...

Do your bench. Then standing cable flys then straight and fast to weighted dips then right back to flys.

What's your depth like? If your depth isn't good enough or you just let gravity take your through the bottom of the rep you're short changing yourself.

Lower the bar in a controlled steady way all the way to the bottom of the movement. Don't rest the bar on your chest, but touch it with the bar for a moment then push back up. Don't release the tension for a second.

are you squeezing your shoulder blades together? This will give you a bit of a raise, making it more of your pecs being worked

I had the same thing: chest never fatigued or grew, but shoulders ached and exploded with growth. Which then made my chest look more small and shallow further.

I'd try dumbells. My chest never experienced as much growth until I began using them. I don't know if it's the range of motion, the feeling/tension of each pectoral having to work separately or the unfixed position of the weight without a barbell, but I felt this worked better for me. I got better pumps and felt a more equal all-over workout in my chest the next few days. Importantly, it also took my shoulders out of the equation, directing all the working to my chest. Of course, you have to dispense with the ego that goes with bench pressing, but it's worth doing what works rather than what sounds impressive.

If you'd rather stick with benching, I agree with JonnyO - try varying your grip. I used to go really wide as I'd read that built chest width (from numerous Flex articles from Markus Ruhl and Arnie), but was then told that simply applies too much pressure to one's shoulder joints therefore invites injury. I went narrower (almost shoulder width) and got good gains from that - particularly inner chest - but found my tris were being recruited more than before. I now bench at a width that sees my forearms at a 90-degree angle to the barbell. That hits chest nicely without giving my shoulders too much jip and my triceps more of a break.

And like Gazhole mentioned, look at your form. I see a lot of folks at my gym (and I used to be one of them way back) who load up the bench and then don't even lower the bar any further than half way down. And then they wonder why they're not 'feeling' it or growing. It's simply because they're not doing it properly. Also, experiment with rep ranges. Some exercises I get a good pump/effective workout with moderate reps, whereas some I just won't feel anything until I go for my heaviest sets. Gauge what exercises and rep ranges work for you. Ensure proper form in addition, and you should be over your chest problem in no time.

Good luck.

No big deal, your fronts are the weak link for now. Just keep training, things will even out, the muscle groups will start working in concert with one another and your bench will improve vastly.

Hmmm, there are a number of things it could be. And many of the posters here have outlined some ideas.

Pulling your shoulders blades together, tight is a start. I wasn't doing that properly before and have since noticed that makes a big difference. Also, I've noticed that gripping the bar tightly helps me think of exploding through the weight on the up motion more and it keeps my arms and everything else solid. It helps me to focus more and concentrate on pushing/squeezing with my chest.

I would try a mix of barbell and dumbbell work.

Also, maybe if you can take some stills or video of a typical lifting motion for you, someone could spot what you might be doing incorrectly.

Wheee ty for the replies, everyone
I use a grip on the barbell that makes my forearms at 90 degree angle to the bar. I'll try varying the grip and see if it helps. Also, will try out the dumbbell press and see whether it gives me a better workout.
Hoglander,sir, I workout at home and I dont have any machines so I am unable to do the cable flys and dips
As for depth, I do bring down the bar to touch my chest briefly, although I didn't use to keep an eye on not releasing the tension - I'll try that and hopefully get a better workout. I will also try squeezing the shoulderblades together.
Mags, ty for that big reply,sir I'll try your pointers one by one and try to sort this chest thingy out.
Ty to each and every one of you guys for taking the time to write me the advice, I really appreciate it.

Uh sorry about putting in another question but I'd like to know whether I am to squeeze my shoulder blades together as the bar hits my chest or am I to try and squeeze it all the time while I am moving the bar up and down?
*Btw is anyone else getting a virus warning while browsing this site? I am getting a warning from my AVG antivirus about some kind of javascript obfuscation exploit- I think it has to do with the ad banner *

Originally Posted by maltesecorsair

Uh sorry about putting in another question but I'd like to know whether I am to squeeze my shoulder blades together as the bar hits my chest or am I to try and squeeze it all the time while I am moving the bar up and down?
*Btw is anyone else getting a virus warning while browsing this site? I am getting a warning from my AVG antivirus about some kind of javascript obfuscation exploit- I think it has to do with the ad banner *

You want to squeeze/tighten them up when you get in position and keep them tight throughout the motion. this helps give you a solid base to press off of and puts more emphasis on your chest.