bench press and incline ?

[VivaLaRocket81]

ok when i do both incline and bench, my arms feel like thier about 2 fall of, i thought this exercise was for the chest??

 

[tryintogetbig]

First off make sure u are using good form. Also when i first started working out, my triceps and delts depending on the type of bench would fatigue before i could get my chest fatigued. How Long HAve You been Training for?

 

[VivaLaRocket81]

not that long, id say im still a beginner, but i do waits that my parnter has 2 help me with, and he helps barely so i really feel it and it gets my arms sore, but i do feel alot of improvments in my chest.

 

[CowPimp]

Your triceps are involved significantly in the movement. However, you are probably using improper form. Pull your shoulder blades together. Your back should make a natural arch. As well, try using a wider grip and making sure that your arms are perpendicular to your torso instead of parallel.

 

[VivaLaRocket81]

ok i got it, thanx for the input guys

 

[THEMYTH]

Im like this also, but a guy at the gym gave me this tip that has really worked for me. Do around 50 push-ups (or whatever works for you) before your bench that way your chest is already hot and torn up a little. then your chest should fail before your arms do. Works for me try giving it a shot.

 

[Mudge]

You can pre-exaust numerous ways, I just stick to normal warmups. If your arms are tiring out first, you are probably not benching correctly.

 

[gumshoe]

I realised i have the same "improper form" too. My upper chest( the small area connecting to the armpits) is the area that gets worked only. I know i should let it down all the way to make contact with the body but when i press up, should the bar be in line with my throat or nipple-line? What warmups should i be doing before i begin? Please advise.

Im doing:
-Benchpresses
-Wide-grip bench
-Non-peak DB Flys, &
-DB Pullovers

-all utilising a swissball instead of a bench.

 

[Saturday Fever]

Improper form according to whom?

 

[Mudge]

When I incline press I am way above the nipple, when I flat press I am below about 2 inches.

I dont pre-exaust, when I warmup that is all I do, I warmup. I do a few reps with 225 and 1-2 with 315, then I hit my first set after a break.

If you barbell press on a swiss ball I dont know what to tell you, I dont utilize that at all. Some people like dumbell pressing off of them, but for a whole routine? Not for me.

 

[gumshoe]

Thanks.... i THINK i have improper form becoz the mid/lower chest dont feel strained at all plus the arms(triceps esp) feels like they get work work than the chest.

Ok- so when i flat press, it should be 2-inches below nipple-line? I have been pressing right up against the neck; maybe thats why im working my triceps so much instead... ?

Warmup: Should i hit the load off immediately or light weights to start off a sweat?

Thanks for all your advice!

 

[Myst]

How do you know how much weight to warm up with? And about how often do you increase the weight, and about how much weight do you add?

 

[Mudge]

I just use whats comfortable, for safetys sake I warmed up with 135 tonight, 225, then 3 plates.

I hit 390 tonight so:

135/390 = 35% 10 reps
225/390 = 57% 5 reps
315/390 = 81% 1 rep

 

[Mudge]

Ok- so when i flat press, it should be 2-inches below nipple-line? I have been pressing right up against the neck; maybe thats why im working my triceps so much instead... ?

Well thats how it works for my arm length/body stats yada yada. I defintely hit low on the chest, not nipple line. On incline its a totally different story. Just do it how its comfortable and how your arms are brought in, like I've said I feel I'm still perfecting my technique but I really had 90% of it down in the first week of practice with 135.

 

[DimebagDarrell]

im sure its also a problem with the synergist muscles. id recommend using dumbbells for a while to get your stabilizing muscles up to snuff. i pretty much only work with dumbbells for my chest anyway, it feels like they isolate my pecs a lot better.

 

[Mudge]

Dumbells hit my arms way too hard.

 

[DimebagDarrell]

heh, everybody's different

 

[Mudge]

True indeed. I used to really like incline dumbells but dropped those some time ago, now that I have a spotter I could do them but without a spotter failure could be really a serious thing. I've had my left arm wander backwards before, and on flat presses I dropped one at complete failure on my chest (no big deal but it could have been my face). I just find my arm (triceps) doing a huge amount of work, so they fail before my chest. My tris have greatly improved since those days but I dunno, I like the barbell right now for nearly everything.

Those guys who can barbell curl 400+ wont be doing dumbell only thats for sure

 

[R1er]

Hey whats up,

Dumbells Definately Feel like they isolate my chest more, I feel like when Im finished doing flat or Incline presses my chest is ripped. Its a tradeoff though, You gotta develope (or have) the tricept strenght to do it , When I first made the switch to dumbells about a year and a half ago, I couldn't do much but I stuck with it, as my strength in my tricepts and stablizing muscles grew, so did my gains in my presses. I gotta tell you thought my bigest gains came when I had a workout partner to spot me, or at least to give me a first to get it off my chest,
Another thing too is last week I pushed the most weight I ever had with dumbells (110lbs in each hand) I got 4reps!!! wonder what my max could be??? bad thing is: I only had the oportunity to try it because ther was someone arround that looked qualified to help me, trust me it sucks when you ask someone "hey can I get a spot" and there like "I got ya" and they have no Idea what there doing!!!
As happy as I am with the gains Ive made with dumbells, I think at my current gym Im gonna have to switch to Barbells because theres never anyone arround I trust to spot me and the dumbell at my gym go 100, 110, 120, 130, I cant post 20 gains every week......

 

[plouffe]

Well Incline really hits your delts, so that may make it feel as if your arm are gonna fall off. Also, Triceps are getting pretty well on these barbell movements.

 

[Burner02]

"hey can I get a spot" and there like "I got ya" and they have no Idea what there doing!!!

when ever I ask for a spot, and I usually work out aloe, I will always tel the guy how I want to be spotted.