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Need help in benching

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Need help in benching - 1/2/2008 11:00:25 AM

buidoi

Posts: 4
Joined: 1/2/2008
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Whenever i bench i feel that i work on my triceps more than my chest. After chest day, my chest doesn't even get sore or anything. I've been doing a lot of research about doing the right form and i think i'm doing everything right. So is there any advice that you guys can give me to work on my chest more and not injure myself.

When i just the dumbbell though, i feel like i work on my chest more than when i bench with the barbell

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RE: Need help in benching - 1/2/2008 11:03:10 PM

Essential

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Joined: 11/12/2007
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You can always try widening your grip. The wider your grip, the more you will get your chest and shoulders involved, closer in hits the triceps more.

(in reply to buidoi)

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RE: Need help in benching - 1/3/2008 12:28:32 AM

surfindmilk

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Joined: 10/14/2007
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be sure to keep your elbows far out dont have them close to your body

(in reply to Essential)

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RE: Need help in benching - 1/3/2008 12:31:28 AM

toolman4052

Posts: 2651
Joined: 8/12/2006
From: Russellville AR
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quote:

ORIGINAL: buidoi

Whenever i bench i feel that i work on my triceps more than my chest. After chest day, my chest doesn't even get sore or anything. I've been doing a lot of research about doing the right form and i think i'm doing everything right. So is there any advice that you guys can give me to work on my chest more and not injure myself.

When i just the dumbbell though, i feel like i work on my chest more than when i bench with the barbell

Like Essential said, wider grip typically hits the chest more for most people. Also, think about the movement you're performing, visualize how the pectoralis major contracts and focus on squeezing the weight up... don't just push the bar up. That's what I had to do with Barbell Presses to feel it in the chest more. Also, soreness is a sign that you worked a particular muscle, but just because you aren't sore doesn't mean that you didn't work a muscle right... After your body gets used to a particular exercise, you'll notice that you don't get sore as easily or at all when doing that movement.

(in reply to buidoi)

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RE: Need help in benching - 1/3/2008 3:28:13 AM

smoundzou

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Joined: 5/4/2007
Status: online

You might also want to check the position of your elbows.. generaly, the closer tucked to your body, the more you'll work your tri and more flared they are, the more you'll hit your pec. Make sure your elbows are around 45 deg.. if that's the position you've been benching then try slighly flaring them out a bit..

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RE: Need help in benching - 1/3/2008 7:34:23 AM

andy

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Joined: 8/21/2004
From: Ohio
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Try prexhausting your chest with a couple sets of flies then do your flat benching.

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RE: Need help in benching - 2/1/2008 12:26:05 PM

Watsac54

Posts: 8
Joined: 1/31/2008
Status: offline

Do you workout alone or with a spotter? You would be able to push yourself further if you worked out with a spotter. If you are working with a spotter, make sure he/she's checking your form. I like what everyone else said, however I would also add that you want to make sure you don't go all the way down, you want to end about an inch or so above your chest, do your best to cancel out any form of momentum. And also, what else do you do for chest? There are a lot of other workouts to go along side simply bench. I personally believe in free weights. They give you a lot of range as well as require a little more stability too. Have you done free weight flys?

(in reply to andy)

Post #: 7