Proper bench press form??

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    Proper bench press form??


    Lately as ive been benching, after i rack the weight, my shoulders feel like they've just been worked, instead of my pecs. My pecs have hardly been sore lately, but neither have my pecs. Are they just starting to get in shape, or is my grip too wide maybe? I usually put my pointer, and more recently, middle finger on the ring on each side of the bar

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    Maybe you could pre exhaust your pecs with butterflys or something of the sort first to get muscle stim in your pecs, before your shoulders do the work.
    Edit. Not a pro . Just do tons of reading everyday.
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    yeah i research as much as i can about lifting, thanks
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  4. yea!!!!!
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    Also try incline over flat bench. Some people are genetically predispositioned (me being one) and activate more chest fibers on incline angle than on a flat bench.
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    I laughed, I cried, I learned....


    [ame="http://www.youtube.com/watch?v=Dh3t6T-nqP0&feature=player_embedded"]YouTube - Dave Tate's Six-Week Bench Press Cure[/ame]
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    post a video
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    are your shoulder "back" of your chest while pressing?
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    so....the technique he showed would be better for overall strength in a powerlifting point of view right? from a bodybuilding perspective it's best to have the greatest ROM right?
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    Quote Originally Posted by WILL DA BEAST View Post
    so....the technique he showed would be better for overall strength in a powerlifting point of view right? from a bodybuilding perspective it's best to have the greatest ROM right?
    This is just my opinion but what Dave Tate says I do. Shoulder injuries are the #1 problem for lifters of all types of experience mostly due to flat benching. If you want ROM stay away from the flat bench your just asking for injury.

    There are plenty of other chest exercises you can do with greater ROM. Personally, I did an entire summer of INC, DEC, and Flat DBs with extreme str8 arm flyes with really light weight and my chest had never looked better (actually I worked on it too much and I was severely misproportioned).

    This is the only way to bench IMO. It's the safest and as always proper form always lets you lift the most weight possible which equals more mass, more strength, and more muscle.
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    thanks all, i just went and tried out pushing my chest out more and i felt it in my chest immediately thanks agian
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    Man, I wish I would have seen that video like 3 years ago. WOW.
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    Quote Originally Posted by brk_nemesis View Post
    Also try incline over flat bench. Some people are genetically predispositioned (me being one) and activate more chest fibers on incline angle than on a flat bench.

    Wrong, decline activate more pec fibers then any other bench angle.
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    Quote Originally Posted by country1911 View Post
    Man, I wish I would have seen that video like 3 years ago. WOW.
    Ditto, man that was a wake-up
    Quote Originally Posted by madds87 View Post
    Im not to fond of taking serm's for long periods of time....
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    Quote Originally Posted by Terraj View Post
    Wrong, decline activate more pec fibers then any other bench angle.
    This is bull****. The decline is probalby the biggest ego stroke in the gym. the incline, especially if you are tall, i have found to be the best mass buider for the chest. I beleive BRK Nemesis is the same height as me. If the decline was so fantastic, you would see people base their chest workout after it. I train in a gym that has been ranked the top 5 bodybuilding gyms in the country year after year, and i don't think i have ever seen a competitor of any level on the decline bench.

    For benching, i am powerlifter so i do it, if i was looking for chest mass i would drop it and replace it with incline barbell.
  15. yea!!!!!
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    Quote Originally Posted by Terraj View Post
    Wrong, decline activate more pec fibers then any other bench angle.
    I assume you have a published study that shows this, correct?
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    the decline chest press machine makes ur pecs look round and full but that i can routinely rep 3 plates per side 15 plus reps no matter how sore i am its pure ego
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    as little as a 20% incline on the bench lowers the overall focus on the sternum section of the pectorals. even someone with poor form- flat back, wide elbows, etc... can begin using more shoulders and clavicular pec head. (yes there are 4 pec muscles, not just 2). Decline can focus more on the pec than flat bench OR incline bench, but flat bench is a universal exercise which uses multiple muscle groups- shoulders, triceps, chest, etc. do your bench routine along with other pec isolated exercises to fully maximize your workout and wear your chest out.
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    As all the greats always say find what works for you for yourself. Can't say enough about how true that is.

    I had the same as you, shoulders hurt a lot frequently. I am 6'5 and i moved from middle finger on ring to about 1 3/4 - 2 feet apart. WORLD of difference, you'd think more tris but for me I feel a massive squeeze, no tris and my bench shot up about 80lbs in 3 months and added 2 inches. -obviously tris but chest definitely getting hit more

    I am tall but for some reason I squat bench and deadlift narrower, feels way better for me. Not telling you to do this but give it a shot for a month and check progress

    And tuck those shoulders! Scapulas in and down And dont lock out until last rep, push right to top you have to flare out your shoulders meaning next rep is shoulder land. Go 4/5 up, dont lock elbows.

    side note: guy at my gym who loves his lock out on incline went unstable at top lockout with 120s, his arm externally rotated (suppinated) then fell straight down and anteriorly dislocated his arm... it snapped right back

    Equals: do your rotator cuff training prophylatically!!!!!
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    What works for one person may not work for the next person. Almost everyone gets a different stimulus from every exercise. Dorian Yates was an avid Decline Bencher and it worked for him great.... So just try everything till you find something that works.... Maybe even something as simple as doing pushups could build your chest up more??? You dont know until you try
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    Quote Originally Posted by stullsy View Post
    What works for one person may not work for the next person. Almost everyone gets a different stimulus from every exercise. Dorian Yates was an avid Decline Bencher and it worked for him great.... So just try everything till you find something that works.... Maybe even something as simple as doing pushups could build your chest up more??? You dont know until you try
    yesss agreed, i powerlift but if i do military press i dont feel my shoulders get as my much pressure on them as a shoulder press machine with the two handles that u load the weights on.
  

  
 

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