Bench is not a chest exercise.
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Bench Form Picture
- Thread starter Mudge
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Do you notice that your chest is less affected when you bench press PL style, or is it approximately the same? It looks/sounds to me like your chest would be involved very little. I workout at home, so my ability to do chest exercises is limited. Fly and bench press variations are all I really have.Mudge said:
Also, do you do DB bench press with the same philosophy?
If you're benching like a powerlifter, you're not using your chest. Your shoulders would have to rotate forward for the pecs to be recruited, and your shoulders shouldn't be moving anywhere. They should be rolled back tight and stabilized.
I dont dumbell press, I dont like them, they hit my arms too hard and it opens me to injury putting the weights down.CowPimp said:
If I bench dead fish style, my shoulders and my back hurt, and I disagree that benching does not hit the chest. My chest gets used if I reverse press as well.
I'll see if I can get my shoulders back any further, but I'm not expecting much. I think any claim of complete isolation to arms and lats is ludicrous.
Jesus Mudge, is that you in your avatar?
That is one MASSSSSSSIVE back...!!
That is one MASSSSSSSIVE back...!!
I disagree as well. I know Dave Tate of EliteFitness/Westside wrote an article where he stated that if you think benching is all about pec power, then you are wrong. The best thing you can do to improve your bench is to work on tricep pressing power. Powerlifting great Larry Pacifico used to say the same thing. He went on to lambast an article in a muscle mag about upping your bench by doing DB flyes, and cable crossovers. I most definitely agree with those statements, but I don't think they mean you don't use your chest at all. Just that the triceps are actually more important then the pecs when it comes to a big bench.Mudge said:
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If this exercise takes a lot of load off your shoulders, why the hell do the fronts of my shoulders feel so damn sore today? 
I dunno IAB, this was the only way I could bench without shoulder pain. Arch the back, pull the shoulder blades in, get close to under the bar so you aren't unracking it far (safety, and keeps the shoulder blades from moving much), center the weight over the wrists, I prefer suicide grip nowdays.
The chest is going to be used as a stabalizer I dont see any kind of 100% removal of the chest at all, I think thats just crazy talk. I have been thinking of adding in 1-2 sets of dumbell flys or something but for now I bench for 4 sets, and INCLINE bench for 2 sets, thats it.
The chest is going to be used as a stabalizer I dont see any kind of 100% removal of the chest at all, I think thats just crazy talk. I have been thinking of adding in 1-2 sets of dumbell flys or something but for now I bench for 4 sets, and INCLINE bench for 2 sets, thats it.
Mudge, I am assuming it's just DOMS, caused by doing a new movement. It's definitely muscle soreness due to lifting, not joint pain or anything. Certainly a "good pain." 
I took about a week of practice before I felt I had the whole thing pretty much down, if you added some weight to your bench though (in a week or two) then perhaps you've got it 
I put on something like 15 pounds pretty much overnight.
I put on something like 15 pounds pretty much overnight.
Your arms are moving outwards from your body. This is cause by your shoulders. If you're doing it right, your shoulders will be a great helper getting the bar off your chest. Once the bar is up, it becomes a triceps battle.
It's hard to explain or describe, because I just recently "felt" the right way to bench. I had my shoulders locked back tight and pressed into the bench and I just knew that, finally, I was doing it right. The best way I can explain finding that groove is to focus a LOT on pulling the bar apart. This helps push your shoulders down into the bench and hopefully you'll see what I'm talking about.
It's hard to explain or describe, because I just recently "felt" the right way to bench. I had my shoulders locked back tight and pressed into the bench and I just knew that, finally, I was doing it right. The best way I can explain finding that groove is to focus a LOT on pulling the bar apart. This helps push your shoulders down into the bench and hopefully you'll see what I'm talking about.
Mudge said:
Good to hear somoene else's experience. However, I have no problems with DB press as of yet. I guess I'm going to try that style with DB press as well if I can get the feel down.
I really used to like incline dumbell presses, but they hit my arms too much, and even hoisting them up alone is a bit of a task. There is no way you will see me flat pressing dumbells again for awhile I think, I dont feel they are safe without throwing them after a set, which I cannot do without being really rude and breaking gym rules yada yada.
I used to love to do incline DB presses. But frankly, I got to the point with the weight I was using where getting them into position was a pain in the ass. I have some elbow/forearm tendonitis and using DBs caused that to flare up, I think mainly due to hoisting them into and out of position. At this point for me, it is easier and safer, to use a barbell.
My right elbow and wrist hate me right about now, and in the past it was my left elbow so stuff is catching up with me.
Tiny Meeker apparently even warms up with the bar first, and he benches 800, so dont discount LOTS of warmups folks when you lift big.
Tiny Meeker apparently even warms up with the bar first, and he benches 800, so dont discount LOTS of warmups folks when you lift big.
Determination
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People that complain that their chest doesn't get enough of a workout when they bench are probably doing something wrong.
I used to have the same problem until I slowed down, concentrated on contracting on both the positive and negative movement AND at the top. Arching my back a bit, bringing my chest out. Just concentrating on the chest itself and picturing the muscle fibers just ripping to shreds (heh). Plus I also flex my pecs between sets.
I can't push as much weight this way...but it's not really about maxing my bench for me...it's about growth, getting stronger and working those muscles to the fullest. I couldn't even tell you what my max bench is.
My chest definitely gets a workout. You don't feel your chest aching while you're walking around the next day cause those muscles aren't being used, but if I try to do a push up, then I definitely feel the muscles in there being sore as all hell. Plus my chest is swollen to all hell when I'm done with my workout, so I know it did some work.
Biggest problem I have is that my arms and shoulders give out before my chest does. Which is why I'm going to try dumbell flyes to pre exhaust the chest first in my routine, instead of as a finishing move.
I used to have the same problem until I slowed down, concentrated on contracting on both the positive and negative movement AND at the top. Arching my back a bit, bringing my chest out. Just concentrating on the chest itself and picturing the muscle fibers just ripping to shreds (heh). Plus I also flex my pecs between sets.
I can't push as much weight this way...but it's not really about maxing my bench for me...it's about growth, getting stronger and working those muscles to the fullest. I couldn't even tell you what my max bench is.
My chest definitely gets a workout. You don't feel your chest aching while you're walking around the next day cause those muscles aren't being used, but if I try to do a push up, then I definitely feel the muscles in there being sore as all hell. Plus my chest is swollen to all hell when I'm done with my workout, so I know it did some work.
Biggest problem I have is that my arms and shoulders give out before my chest does. Which is why I'm going to try dumbell flyes to pre exhaust the chest first in my routine, instead of as a finishing move.
Johnnny
Banned Member
Mudge
I hear you about elbow pain. The last few weeks the inner part of my elbow that's right below my bicep has been really hurting me. But the funny thing is it only hurts when I do barbell curls, really heavy rows for back, or really heavy barbell shrugs for traps.
But it seems to only hurt in all exercises when I'm lowering the bar back down to the starting position not while curling, shrugging or rowing just on the way back down. My right inner elbow never hurts which is the funny thing.
I'm taking a wee off anyway as I'm feeling tired & starting to get fatigued. The last week or so I've had an invulontary twitch in my upper left eye lid which is something I've never had before. My doctor, she said that that's a common symptom of fatigued as my thyroid checked out normal.
So I'm taking a good week off to rest & get full nights sleep. I've been staying up later than I usually do lately as well.
I hear you about elbow pain. The last few weeks the inner part of my elbow that's right below my bicep has been really hurting me. But the funny thing is it only hurts when I do barbell curls, really heavy rows for back, or really heavy barbell shrugs for traps.
But it seems to only hurt in all exercises when I'm lowering the bar back down to the starting position not while curling, shrugging or rowing just on the way back down. My right inner elbow never hurts which is the funny thing.
I'm taking a wee off anyway as I'm feeling tired & starting to get fatigued. The last week or so I've had an invulontary twitch in my upper left eye lid which is something I've never had before. My doctor, she said that that's a common symptom of fatigued as my thyroid checked out normal.
So I'm taking a good week off to rest & get full nights sleep. I've been staying up later than I usually do lately as well.
I was wondering, if you bench press like this, then it seems a little akward to have such a wide grip. Should I keep my hands at about shoulder width apart or just a tad more? Currently, I go significantly wider.
I like to go wide but there is some risk to the pectoral if you go ultra wide, so usually when benchers hit a meet, or use an illegal wide, its a rarity. I put my forefinger at the 'ring' on the bar, that is my normal wide bench stance right now. If I go ultra wide I put my thumb there (suicide grip always).
I am going even lower on the chest right now to keep the arms in with a wide grip like this.
I am going even lower on the chest right now to keep the arms in with a wide grip like this.
When you say you put your finger on the ring, I assume you mean pinky finger? I put my middle finger there, but a pinky finger on the ring is also comfortable.
Cow, I will have a video showing you exactly how to go wide and do it right tomorrow. I hope it helps.
Saturday Fever said:
Thank you much. I will be sure to practice my form on lower weights before I jump into it too much.
Johnnny said:
That's exactly why I do chest and shoulders on the same day.
My shoulders get warmed up during chest and you get more days of shoulder recovery by hitting them on ther same day.
There's no doubt that benching hits the chest hard. You can erally feel it if you don't beleive me - next time you take a week or two off do just 10 sets of bench to failure, nothing else, I'll bet my last dime your chest huirts the next day.
Being a compound movement you get the added benifit of also working your shoulders, tri's and other stabilizers as well.
I agree about warming up - very important to avoid injury, esp if going heavy, just don't spend all of your energy on hte warm up sets.
Width - I put my middle finger on the rings for my regular bench press.
Being a compound movement you get the added benifit of also working your shoulders, tri's and other stabilizers as well.
I agree about warming up - very important to avoid injury, esp if going heavy, just don't spend all of your energy on hte warm up sets.
Width - I put my middle finger on the rings for my regular bench press.
Johnnny
Banned Member
SJ69
It's still a bad idea to do shoulders & chest on the same day or on back to back days. Most ppl here will tell you that just the same as not doing biceps on back day or triceps on shoulder or chest day.
Yes your shoulders maybe warmed up from doing chest, but 2 things. One if you're hitting your chest hard enough in 45-60mins tops, you shouldn't have any energy left to do shoulders after which would also mean you'd be in the gym for at least 1.5hrs which is not good. 1hr15mins tops if you do cardio other wise no more than 45-60mins as your testosterone levels deplete after about 50mins then anything after that is counter productive.
The 2nd thing is that your shoulders won't be as strong after doing a full chest workout. So how to you expect to lift heavy & do good amounts of reps to achieve muscle/strength grow if your shoulders are already finished from your chest workout?
This is why you shouldn't do chest & shoulders on the same day or on back to back days. If you want to have a strong shoulder work out & not overtrain them, than it's not ideal to train chest & shoulders on the same day or on back to back days.
If you've done several sets of incline bench & incline flies along with flat bench & maybe some cable crossovers, how do you expect to be able to push 205lbs or 245lbs or more on military press? Your shoulder work out will suffer.
But hey it's not my body. But most ppl would agree with not doing chest & shoulders on the same day or on back to back days.
It's still a bad idea to do shoulders & chest on the same day or on back to back days. Most ppl here will tell you that just the same as not doing biceps on back day or triceps on shoulder or chest day.
Yes your shoulders maybe warmed up from doing chest, but 2 things. One if you're hitting your chest hard enough in 45-60mins tops, you shouldn't have any energy left to do shoulders after which would also mean you'd be in the gym for at least 1.5hrs which is not good. 1hr15mins tops if you do cardio other wise no more than 45-60mins as your testosterone levels deplete after about 50mins then anything after that is counter productive.
The 2nd thing is that your shoulders won't be as strong after doing a full chest workout. So how to you expect to lift heavy & do good amounts of reps to achieve muscle/strength grow if your shoulders are already finished from your chest workout?
This is why you shouldn't do chest & shoulders on the same day or on back to back days. If you want to have a strong shoulder work out & not overtrain them, than it's not ideal to train chest & shoulders on the same day or on back to back days.
If you've done several sets of incline bench & incline flies along with flat bench & maybe some cable crossovers, how do you expect to be able to push 205lbs or 245lbs or more on military press? Your shoulder work out will suffer.
But hey it's not my body. But most ppl would agree with not doing chest & shoulders on the same day or on back to back days.
