Bench Form
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Bench Form - 12/30/2005 5:28:37 PM
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lachie_778
Posts: 63
Joined: 10/16/2005
From: Melbourne, Australia
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Hi all. I benched for the first time last night and today I am feeling it, but not in my chest. I am pretty sure my form was good. I lowered the dumbells for 3 seconds, held them just above my chest for 2 seconds and raised them over 3 seconds. I did 3 sets of 10 with 2 10kg (22lbs) dumbells.
Now to my problem, I can't seem to isolate my chest at all. My shoulders and Tri's were working, but when the dumbells were held just above chest level, I felt a stretch, not a burn. Today I am sore inbetween my arms and chest.
I also did dumbell flys with the same sets/reps/weight.
Does anyone have any tips?
< Message edited by lachie_778 -- 12/30/2005 5:31:41 PM >
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
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RE: Bench Form - 12/30/2005 5:41:55 PM
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tatch
Posts: 100
Joined: 12/29/2005
From: Sydney Australia
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if ur just starting out ur gonna be sore in ur small muscle groups first so don't stress
these things take time measure the months gains not days and weeks
_____________________________
5'10"
211lbs
Life's to short to be small
Train, eat lots, get big!
(in reply to lachie_778)
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RE: Bench Form - 12/30/2005 6:54:53 PM
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lachie_778
Posts: 63
Joined: 10/16/2005
From: Melbourne, Australia
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I know these things take alot of time, but my main problem is that there was no burn in the inner or middle chest. It was all on the very outside of the chest.
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
(in reply to tatch)
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RE: Bench Form - 12/31/2005 5:00:30 AM
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Cats Milk
Posts: 310
Joined: 11/29/2005
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ive been weightlifting for about 3 months now, i have only ever felt my outer/middle chest aching after a workout, not once the middle where they both meet
(in reply to lachie_778)
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RE: Bench Form - 12/31/2005 12:35:49 PM
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qwewsxqaz
Posts: 48
Joined: 6/7/2005
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You know what man? I was wondering that as well about 2 years ago when i first started. Its because your muscle hasnt filled out completly yet to the middle of your chest so your only gonna feel it by like your armpit area when you start. Ounce your muscle gets bigger itll fill out to the middle more and more and the soreness will spread further.
(in reply to Cats Milk)
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RE: Bench Form - 12/31/2005 6:42:12 PM
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lachie_778
Posts: 63
Joined: 10/16/2005
From: Melbourne, Australia
Status: offline
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Thanks for that qwewsxqaz. Problem solved.
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
(in reply to qwewsxqaz)
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RE: Bench Form - 1/1/2006 10:51:39 AM
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SuperCoolFool
Posts: 229
Joined: 12/27/2005
From: Ohio
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Are you hands 3 feet apart? The farther apart the more your chest will be worked out. Maybe try more if it's 3 and still not working.
_____________________________
quote:
Someone always has to write on the walls "Mike was here". But then someone else puts an arrow and it says "Mike is a ****got". So Mike comes back to check it out, "What the hell?! I was here but not as a ****got!"
-Dane Cook
(in reply to lachie_778)
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RE: Bench Form - 1/1/2006 7:03:10 PM
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envilent
Posts: 635
Joined: 10/3/2005
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make sure your shoulders are back and youre sticking your chest out. it isolates it a lot more. also, make sure your back is flat against the bench. everything else youre doing seems fine though. good luck
_____________________________
Age - 19
6/22/07- 5'10'' 191 9% bf
(in reply to SuperCoolFool)
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RE: Bench Form - 1/2/2006 3:16:52 AM
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lachie_778
Posts: 63
Joined: 10/16/2005
From: Melbourne, Australia
Status: offline
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Thanks for everyones help. If I ever become famous, I will thank you on international tv.
_____________________________
Height: 187cm (6'2")
Weight: 78kg (172lbs)
Max Bench 85kg (187lbs)
(in reply to envilent)
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RE: Bench Form - 1/7/2006 3:36:43 PM
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RbrtPtikLeoSeny
Posts: 32
Joined: 8/14/2005
Status: offline
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I agree that as your pecks develope you'll feel the burn more and more in the middle. I seem to have experienced the same thing in my two years of body building. As for form, with bar bench I typically make sure I spread my hands out (evenly) until they're far enough apart that when the bar comes down, there's a 90 degree angle between my forarm and bicep. I've noticed that a lot of beginners instinctively try to use their tricep, and shoulder strength to move the bar, instead of their chest. They grab more towards the middle, and they're arms make more of a 45 degree angle than a 90. That's what you want to avoid.
Same thing with the dumbells, except that's more complicated. Harder to do in my opinion. When you bring them down, watch yourself in the mirror, and make sure you bring them down to your chest. Imagine there being a bar there, you want it to stop just under or above 1 inch from your chest. Then let the contraction hold for a second, and push up, but don't allow yourself to bring them to the middle as you push up. Keep the thrust out and up. You should be making a kind of half circle in the air as you do this. Another important thing is to make sure you don't clank the dumbells together. Sooooo many people do that and when you bring them together like that, you lose the contraction in your pecks, and the weight becomes supported more by your triceps again (which could also lead to early fatigue, less reps) plus back in the day when I was a nooby I noticed that the shock of them clankin together gave me wrist pains.
A great way of building up strength for bench a little quicker is doing a couple hundred push ups a night. At least 100, in sets. I like to do mine in sets of 30 or 40, and I do about 5 sets a night. (if ya have to do em in 10 sets of 10, do it that way, what ever works for you) I make it harder for myself by putting my feet up on a chair 1 1/2ft above the ground, then using these bar things that I can hold onto. Makes it feel just like benching, and is far more affective, but harder of course. I also usually put a weight on my back, but I wouldn't advise doing any of that stuff as a beginner. Stick with the basics. :-)
Last but not least, when you work your chest, work it good, and work it with multiple machines and methods. One after the other. Don't do chest, then biceps, then legs, only to come back to chest. It's more affective to do chest chest chest, bicep bicep bicep, leg leg leg, ya know? Do flat bar bench, incline dumbell, incline machine, decline machine, ect. Just go out there and experiement, find out what works for you. :-) Good luck!
< Message edited by RbrtPtikLeoSeny -- 1/7/2006 3:37:50 PM >
(in reply to lachie_778)
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RE: Bench Form - 1/15/2006 7:16:08 PM
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chisum1357
Posts: 375
Joined: 12/16/2005
From: Texas
Status: offline
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Arnold puts his feet on the bench when he does his. I thought it was weird when I first read it, but I tried it and trust me it helps cut down on cheating. By using your legs for leverage.
(in reply to RbrtPtikLeoSeny)
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RE: Bench Form - 1/18/2006 10:40:12 PM
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coolmedel
Posts: 174
Joined: 12/19/2005
From: san antonio, tx
Status: offline
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when u do a bench bress or with dumbbells other muscles are worked. for example when u bench: ur tricepts, front deltoids, and cavicular (muscles above chest), are moving there called synergists: a muscle that assists another muscle to accomplish a movement.
(in reply to chisum1357)
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RE: Bench Form - 1/22/2006 3:35:11 PM
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deweydog78
Posts: 297
Joined: 12/16/2004
Status: offline
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when you bench, your arms should be raised up so your upper arms form a straight line. it's harder for beginners to do this with dumbells, so i recommend using a bar. the bar should come down over your neck (always have a spotter!). this is the most effective way to train your chest without overinvolving your triceps and front deltoids.
(in reply to coolmedel)
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