Proper bench press form??
09-30-2009 08:59 PM
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
09-30-2009 09:31 PM
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.
09-30-2009 09:35 PM
yeah i research as much as i can about lifting, thanks
09-30-2009 10:25 PM
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.
10-06-2009 10:45 AM
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]
10-06-2009 02:38 PM
10-06-2009 03:04 PM
are your shoulder "back" of your chest while pressing?
10-06-2009 03:16 PM
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?
10-06-2009 04:27 PM
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.
Originally Posted by WILL DA BEAST
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.
10-07-2009 08:54 PM
thanks all, i just went and tried out pushing my chest out more and i felt it in my chest immediately thanks agian
11-05-2009 04:28 PM
Man, I wish I would have seen that video like 3 years ago. WOW.
11-05-2009 08:45 PM
Originally Posted by brk_nemesis
Wrong, decline activate more pec fibers then any other bench angle.
11-05-2009 09:06 PM
Ditto, man that was a wake-up
Originally Posted by country1911
Originally Posted by madds87
11-08-2009 11:38 PM
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.
Originally Posted by Terraj
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.
11-09-2009 12:48 AM
I assume you have a published study that shows this, correct?
Originally Posted by Terraj
11-09-2009 09:50 AM
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
11-09-2009 10:11 AM
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.
11-12-2009 07:50 AM
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!!!!!
11-12-2009 12:39 PM
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
11-15-2009 05:42 PM
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.
Originally Posted by stullsy
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