Benching question

[david987]

Hi, every time I work out my chest (benching or incline bench) I feel I'm using my triceps more than anything. As soon as I'm done with the set, I feel no pain or pressure on the chest, it's mostly triceps. I think I do the exercise correctly - I've been reading these forums for a while - just recently registered as a member.
When I hold the bar, my hands are well spaced - I don't think that's the problem.
I'm 5'8 and weight 155. Benching 135 right now...(I know it's not much)
Could it be something I'm doing wrong? I try to focus on the chest when I bench and try to "squeeze" it as much as I can. I do 3 sets (12-10-8) and I fully extend my arms between each rep (I have long arms btw).

I don't know what I'm doing wrong...can someone help me?

 

[Hillside]

The first things that come to my mind are: 1. your arms are not far enough apart and 2. You are using too much weight for your chest to lift so your triceps take over. Do you have the same problems when benching dumbells?

I would wait for some other more experienced lifters to answer this but thats just my .02 cents.

 

[Mudge]

Even doing close grips I get a pretty massive pump in my chest. I have a form link in my sig if you'd like to read it, but not everyone chooses to use that method. The chest is only used in the bottom portion of the lift, the rest is triceps. If you are benching very high on the chest, it tires out my arms BIGTIME, and costs me valuable reps during my lift, or can make me blow out a max attempt.

The last portion of the lift is almost all triceps lockout.

I've never been into pre-exausting a muscle before my working sets, but you could try a couple sets of flys, cable Xovers or pec-dec before your bench sets. Some people like that for a changeup.

 

[Mudge]

2. You are using too much weight for your chest to lift so your triceps take over.

If he is going all the way down, he would never get it off the chest

 

[fUnc17]

Even doing close grips I get a pretty massive pump in my chest. I have a form link in my sig if you'd like to read it, but not everyone chooses to use that method. The chest is only used in the bottom portion of the lift, the rest is triceps. If you are benching very high on the chest, it tires out my arms BIGTIME, and costs me valuable reps during my lift, or can make me blow out a max attempt.

The last portion of the lift is almost all triceps lockout.

I've never been into pre-exausting a muscle before my working sets, but you could try a couple sets of flys, cable Xovers or pec-dec before your bench sets. Some people like that for a changeup.

would being taller have any effect as to how much triceps are involved? Because I have this same problem, triceps are just blown out after my first set, I am 6'3".

P.S. my ring finger is lined up with the rings on the BB

 

[david987]

would being taller have any effect as to how much triceps are involved? Because I have this same problem, triceps are just blown out after my first set, I am 6'3".

Yeah I was wondering that. I have long arms and it seems to be part of the problem (because the distance between hand-chest is larger while in full extension compared to other people with shorter arms).

Assuming this is the problem, wouldn't doing a shorter rep (see Ronnie Coleman-The Cost of Redemption when he does chest) "fix" this little problem? I mean, instead of going all the way up and stretching the whole arm, keeping them slightly flexed and then going down again?

 

[sgtneo]

on our bench press bar theres a guide to how far you should place your hands and only once when i has sinus infection i was not able to get it of chest after 4-5 reps when usually i can do 8 reps, and i do all my flys and stuff after my bench just strech well before doing bench presses

Neo

 

[Mudge]

would being taller have any effect as to how much triceps are involved? Because I have this same problem, triceps are just blown out after my first set, I am 6'3".

P.S. my ring finger is lined up with the rings on the BB

I'm 6'2" with an 85" reach, my index finger is on the ring. I bench below the nipple line, if I go above it hits my arms too much, all of that is in the article in my sig.

 

[j rizz]

i remember a thread on here for bench where someone talked about contracting your shoulder blades during the lift. bring back your shoulders so it puts the lift mostly on your chest, maybe your using your shoulders and tris to assist u int he lift.

 

[Mudge]

All in the link in my sig.

 

[CowPimp]

The bench press does smash the triceps. Try doing decline presses. They seem to hit my chest better.

 

[BigDyl]

Why is it that in general, peoples decline bench is like 20% stronger than flat?

 

[Mudge]

Mine goes up 10% or so on the decline at my gym, and thats asking for a lot on a mild decline. Your distance of pressing is shortened on a decline, reducing the work performed.

 

[zebra52]

Try dumbell flys. i dont like em for increasing strength in the bench but if you cant get a burn from flat bench, the flys will definitely do that. If it were really nagging you to know if you were hitting the chest at all you could take a week or two off chest (yikes) then do your bench with relatively heavy weight and see if DOMS visits you.

 

[BulkMeUp]

I do a set of DB BP, followed by seated machine flies. 24h later, my pecs feel like they were punched by Mike T.

 

[BulkMeUp]

The last portion of the lift is almost all triceps lockout..

*sigh* Now i find that out!