Your grip will determine which muscles are targeted. A closer grip with hands at about thumb length will target triceps and a wider grip will target the chest.
Legs up or push your upper back more into it, and instead of arch push your back into your shoulders. Also the farther down in rom you go the more shoulders it is.
A good que is to squeeze your shoulders into your abs and kind of pec fly the bar with your elbows, and to kind of push off your head and bring your shoulders closer to the head during combined with the pushing your legs back rather than back up.
I never understood this. Okay? So what? When you can bench press 4pl8 do you think it matters frick all if you didnt "feel" your chest? What do you think is doing the lifting? The holy spirit? Stop using MMC, volume, frequency etc arbitrary bullshit as a measure. The only fricking thing that matters and the only thing that will ever matter is if you progressive overloaded. I dont care if you train once a week or 14 times a week. Theres a gorillion ways to skin a cat. I just roll my eyes when people start talking about how sick burn they felt etc and then spin their weels for 4 years. Its so fricking simple and obvious.
You're describing strength training.
The training approach to bodybuilding is very different. In building a nice physique, progressive overload is important but it's one factor along with volume, frequency, metabolic stress, MMC, failure, isolation and shaping exercises, all the broscience shit. It's about targeting the right muscles in each exercise, often in less efficient movements for moving heavy weights than strength athletes would use.
t. only intermediate in barbell lifts but very proud of my physique, 4 years natty. I will never be a weightlifter.
Yeah you are going everything wrong, get under the bar so is at eye level while in the rack, grab it wode enough so your firearm are vertical towards the ground while moving down, protract and retract shoulder blades, this will create a natural arch, toes under your knees.
Bar at the top should be at shoulder height, bar path is diagonal and should touch the bottom of you sternum.
Your elbows should always point towards your feet, if they are pointing to the outsides of you body you are doing it wrong.
Try to slide your hands towards the middle, obviously your hands shouldn't slide but this cue will make your chest engaged, make sure your elbows don't flare, another cue is to act like you are squeezing a book under your arm pit.
If you still can't feel it after all of this, your chest should still be engaged during the move and that's all that matters.
I used to have this because I was bringing the bar to my chest in the wrong place when I got tired and was basically doing weird skull crushers with bad form past rep 5.
Make sure you always bring the bar to your sternum.
Legit never did till I started wide grip and developed a new bracing technique to bench at collarbone level. It feels sketchy so I don't do it thumb under or heavy but it legit stretches the pecs instead of the shoulders, the downside you need to do more top half rom narrowish grip for inside chest.
When I do weighted pushups I don't get doms like I do when I just crank em out. I guess it stops me from really exploding upward with my chest and feel it much more in my arms and I swear my lats too.
Diamond pushups with the hands together will have a similar effect to a tighter grip with benchpress, modified pushups like diamond, one-handed, elevated pushups are a way to make the exercise more difficult without increased weight.
Yep, this right here worked well. Barbell to start then incline dumbbells then blow out on weighted dips feels real good for a week or so then switching up.
>shit rom
Only for stubby t-rexes.
They can lift more weight so that means it's better.
I never feel my chest during bench press, only my arms. Is it normal or am I doing something wrong?
Try incline bench or taking the weight down just a bit and upping the reps
>incline bench
Useless exercise. Studies show it gives only 10% more upper chest activation than flat bench, practically no difference
>Studies show
useless post
It's better for shoulder health
Your arms are weak. You will start feeling it in your chest when your arms catch up in strength
Your grip will determine which muscles are targeted. A closer grip with hands at about thumb length will target triceps and a wider grip will target the chest.
I feel my upper back more than my chest when I do regular wide grip. When I do narrow 90 degree grip I feel it hitting the chest hard.
Incline = snap city
just keep lifting eventually you should feel it
can you teach me the form that allows me to bench through my ribcage for good ROM? that's impressive anon! lose weight btw
Legs up or push your upper back more into it, and instead of arch push your back into your shoulders. Also the farther down in rom you go the more shoulders it is.
A good que is to squeeze your shoulders into your abs and kind of pec fly the bar with your elbows, and to kind of push off your head and bring your shoulders closer to the head during combined with the pushing your legs back rather than back up.
Gonna need a diagram, chief.
You want me to mow your lawn as well?
If I were to read that second paragraph out of the context of this thread I would have no idea what you were describing
I never understood this. Okay? So what? When you can bench press 4pl8 do you think it matters frick all if you didnt "feel" your chest? What do you think is doing the lifting? The holy spirit? Stop using MMC, volume, frequency etc arbitrary bullshit as a measure. The only fricking thing that matters and the only thing that will ever matter is if you progressive overloaded. I dont care if you train once a week or 14 times a week. Theres a gorillion ways to skin a cat. I just roll my eyes when people start talking about how sick burn they felt etc and then spin their weels for 4 years. Its so fricking simple and obvious.
based. just keep it simple and lift more than you did last week. progressive overload is a tried and trued method
>why does it matter if i actually use the muscle i want to grow in the exercise?!??!
moron
You're describing strength training.
The training approach to bodybuilding is very different. In building a nice physique, progressive overload is important but it's one factor along with volume, frequency, metabolic stress, MMC, failure, isolation and shaping exercises, all the broscience shit. It's about targeting the right muscles in each exercise, often in less efficient movements for moving heavy weights than strength athletes would use.
t. only intermediate in barbell lifts but very proud of my physique, 4 years natty. I will never be a weightlifter.
Mirin, where did you learn bodybuilding?
Yeah you are going everything wrong, get under the bar so is at eye level while in the rack, grab it wode enough so your firearm are vertical towards the ground while moving down, protract and retract shoulder blades, this will create a natural arch, toes under your knees.
Bar at the top should be at shoulder height, bar path is diagonal and should touch the bottom of you sternum.
Your elbows should always point towards your feet, if they are pointing to the outsides of you body you are doing it wrong.
Try to slide your hands towards the middle, obviously your hands shouldn't slide but this cue will make your chest engaged, make sure your elbows don't flare, another cue is to act like you are squeezing a book under your arm pit.
If you still can't feel it after all of this, your chest should still be engaged during the move and that's all that matters.
I used to have this because I was bringing the bar to my chest in the wrong place when I got tired and was basically doing weird skull crushers with bad form past rep 5.
Make sure you always bring the bar to your sternum.
Legit never did till I started wide grip and developed a new bracing technique to bench at collarbone level. It feels sketchy so I don't do it thumb under or heavy but it legit stretches the pecs instead of the shoulders, the downside you need to do more top half rom narrowish grip for inside chest.
>anon has tiny pecs and weak arms and blames an exercise instead of his shit form and shit habits
Benchpress is a good lift, I just do pushups if I don't have access to a bench. Also weighted and modified pushups to increase the difficulty.
When I do weighted pushups I don't get doms like I do when I just crank em out. I guess it stops me from really exploding upward with my chest and feel it much more in my arms and I swear my lats too.
Diamond pushups with the hands together will have a similar effect to a tighter grip with benchpress, modified pushups like diamond, one-handed, elevated pushups are a way to make the exercise more difficult without increased weight.
For me it's wide grip bench press
Incline >>> flat
Both are useful, you can lift more flat but incline will target your delts and pectorals more
for me, its barbell bench and incline dumbbell press.
Yep, this right here worked well. Barbell to start then incline dumbbells then blow out on weighted dips feels real good for a week or so then switching up.
Post body.
I only do these on smith so I can get to failure without having to fail the bar into my crotch.