Thread: Bench Not Stimulating Chest

maybe you are not using a wide enough grip, are you tucking your elbows in?

Are you mixing it up? Inclines, declines, flat wide grip, closed grip?

If I'm using the barbell, I wrap my index finger around the smooth ring inset on the bar, and if I'm using dumbells I have the dumbells positioned directly over my elbows when the weight is lowered.
I try to keep my elbows perpindicular to my torso - I've read that this minimizes tricep involvement and maximizes chest involvement.

I've been doing 4 sets of flat bench followed by 4 sets of incline for the last several weeks.

Are you doing much lat work?

In fact, what does your program actually look like?

Good question, Gaz.

Seeing a typical push day will provide good info to give feedback.

Originally Posted by AKIRA

Good question, Gaz.

Seeing a typical push day will provide good info to give feedback.

Meaning, post your program.

The triceps are a smaller muscle group than the pectorals, and they will tire much quicker.

Perhaps if you included a pec isolation exercise before doing the bench press to pre-exhaust them.

Switch the incline to decline IMO

My routine

(sets x reps)
Tuesday -
Flat bench 4 x 6-10
Incline Bench 4 x 6-10
Dips 4 x 6-10
Military Press 4 x 6-10


Thursday
Deadlift 3 x 10
Bent Over Rows 4 x 6-10
Pull-up 4 x 6-10
Chin-up 4 x 6-10
BB Curl 3 x 6-10

Sunday
Squat 3 x 10
Leg Press 3 x 6-10

Originally Posted by hobscrk777

My routine

(sets x reps)
Tuesday -
Flat bench 4 x 6-10
Incline Bench 4 x 6-10
Dips 4 x 6-10
Military Press 4 x 6-10


Thursday
Deadlift 3 x 10
Bent Over Rows 4 x 6-10
Pull-up 4 x 6-10
Chin-up 4 x 6-10
BB Curl 3 x 6-10

Sunday
Squat 3 x 10
Leg Press 3 x 6-10

Wow, everything is a compound except the curls, which I am a fan of!

Seems to be very little variation in the volume. You said you switched to Dumbell usage yes? Any better with them?

You should really track progress by the numbers, not by fatigue or soreness.

But if need be, cable flies, crossovers can be added at the end. Plus, tempo and RIs can be altered as well. Pre-exhausting like goandy said, is also a great idea.

What is your main goal?

Strength or size?

Strength-if your numbers are going up then who cares?
Size-If you are growing the same applies.

I however know what your mean. Whenever I was big into bodybuilding and not into my numbers I was worried I wasnt stimulating my hams enough. However I took a good look in the mirror and realized they were firmly in place right where they should be. Monitor it all by progress and not by the so called "pump".

Akira and Double D- thanks for the encouragement. I'm shooting for strength and size right now, because I'm still pretty much a scrawny weakling, and my numbers are going up slowly but surely (except for this bench problem), and I seem to be gaining size slowly but surely, though I do want to check some progress pictures I've got on my home computer (I'm at college right now).

I try to start with 90-120 second rest intervals, but I find myself waiting up to an extra 60 seconds in between sets as the workout progresses and I get fatigued.

If you need the extra RI then take it, but intensity should be high along with your high rests.

Personally, I notice my triceps start to burn bad when higher reps than 6 are done, but thats with a 60-90 sec RI. Strength + Size...Id stick with 90-120. Maybe even 3 min to be sure, again, depending on the intensity.

When going for chest stimuli, Id say totally switch to dumbells for a time.

Originally Posted by AKIRA

But if need be, cable flies, crossovers can be added at the end. Plus, tempo and RIs can be altered as well. Pre-exhausting like goandy said, is also a great idea.

*Ahem*

Have you tried declines at all?

1st IMO would be to up the sets and drop some reps for a week or two like a 5x5 or 7x3. Why not alternate week to week 7x3 on flat and 4x12 on incline and switch them up...same for all your stuff if you are trying to gain strength and size. Of course if you are a total newb then just make sure you keep the weights moving up.

Second would be to do a rep and a half on your bench.

What I mean is to unrack the bar lower to your chest and press half way, then lower to your chest and press the full ROM to the top...counts as one. This works for guys with overactive tri's and shoulders.

I did declines a few months ago, and I was doing 3 sets of flat bench, 3 sets of incline, and 3 of decline, but I took the decline out and added a set to flat and incline. I like the idea of doing a 5x5 or 7x3. However, I've only got one more week scheduled in my current program, then I'm taking a rest week off for finals, then I'm going to start a full-body plan over Christmas break. However, I think I'll go with a 5x5 for next week.

5x5 just for a week? I am not sure if thats really going to do much, I am pretty sure you have to do it longer than that. Someone will have to chime in here on that one..

However, taking a week off sounds like possibly a good idea. THEN Id say start 5x5.

You never answered, how did your chest feel after all dumbell work?

well, I thought I'd maybe do 5x5 for a week if only for a change of pace - I've been doing 4x8 for many weeks.

My chest didn't feel very worked after all dumbells. The only part that felt noticable soreness or tension is the outer part where your chest turns into your front shoulder. My triceps still felt fried afterwards.

You could try some post-activation supersets or pre-exhaust stuff. Sometimes that helps.

Originally Posted by hobscrk777

well, I thought I'd maybe do 5x5 for a week if only for a change of pace - I've been doing 4x8 for many weeks.

My chest didn't feel very worked after all dumbells. The only part that felt noticable soreness or tension is the outer part where your chest turns into your front shoulder. My triceps still felt fried afterwards.

I agree with Akira, 5x5 a single week is almost a waste of time. I would run 5x5 for about a month. Besides I absolutly love 5x5 for strength!