should I be feeling this in my chest
it's not growing or getting sore
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should I be feeling this in my chest. it's not growing or getting sore
Widen your grip a couple inches
my grip is already pretty damn wide
not really or maybe a little
I try to keep shoulders pinned back but feel like they move a little forward after a couple reps
You really gotta focus on that contraction. Lay on the floor or wherever and practice the bench press movement with just the weight of your arms. Really focus on your chest when doing it.
ok
besides dbs are there any things I can do to build the mind muscle connection or force delts out of the picture to get chest pump
my pecs feel like they're asleep
Cable flys is the movement were i feel pecs the most, dips machine aswell if i go to failure
Try tensing your pecs in between sets.
Might just be me but focusing on the push force coming from my elbows helps me target pecs.
Try benching with dumbbells and squeezing at the top of the motion by bringing your hands together.
Take all the tension off the chest you fricking moron
Do you feel your chest muscles contracting when you do a bench press?
Your delts are taking over. I had the same problem due to my broad shoulders. do pause bench from now on for 1 second. You will get better activation from the chest.
switch to dbs
all of you dumbbell shills are fricking morons
>"waah dumbbells are shit because if you ego lift like a moron you injure yourself"
frick off no one cares idiot
that is not my point you moron? dumbbells are fine, thinking that they'll solve all your problems and that they're straight up better than a barbell is autistic
Agreed. Dyels love dumbbells because they’ll use any excuse they can to avoid lifting heavy weight. And oh so convenient that using heavy dumbbells is inconvenient.
lol if u actually think even 5% of IST are strong enough that dumbbellls become inconvenient
I don't feel it in my chest either but my chest did get bigger anyway lol. I think I did something to my shoulders though because both of them pop and crack when I rotate them.
Same fricking problem with the snap crack and pop in the shoulders. Gotta try warming up and stretching more.
lu raises help me with that for my btn ohp.
switch to dumbbell press on an incline, much more concentrated chest activation.
I am seconding this. I did incline dumbbells until I got to 50kg then tried benching again. My chest was sore as frick.
Try warming up on your bench day with a set of pec deck so you can feel your chest more.
do it spoto style pausing one inch above the chest also use a gvt style tempo 4 down pause 1 second 2 up. you'll likely need to go way lighter but just focus on the contraction
do one arm cable crossovers and tap your fricking pec until you feel it firing.
No, it's a hamstring exercise R-tard.
Barbell bench press is the biggest meme exercise. It's literally a triceps and delts exercise. Dumbbell bench press is the only way to get chest activation. Cable flys are also better
How much do you bench? If below 300, you don’t have to feel shit because you don’t have the strength to be “bodybuilding”. I highly suspect you are a sub 2 plate bencher even.
so every guy with even marginally defined pecs is benching 300+?
Why would you want “marginally defined pecs”? If you are focused on building mass, your goal should be bigger than that.
I never spent a second trying to “feel my chest” when I was a dyel, I just repped that shit until I was actually lifting real weight. You dont need to be maxing 3 plates every session to have big pecs, but if you should be able to if you tried or you won’t look good.
I think most aesthetic people can't bench press 300
Then your standards are too low. The guys with good physiques are all pressing the biggest. All types of rep ranges, but even if you are going low doing sets with 225 for 15 you can get 3 plates easily.
we just have different tastes in men's physiques
more mass isn't always better
Do you actually go to the gym or do you just follow zoomer “fitness” accounts on instagram or something? Your favourite “influencer” anglefrauding hi 150 lb ass isn’t big by any definition, even for a natty.
I for example feel wery well wheather i press with hands or I press with breasts.
Options
>keep doing it until you get strong enough that eventually they grow
slow, but works.
>do pec deck and db bench
should be doing those anyways
>don't do anything
no gains
your call. If you care about strength just do flat, and do pec deck + incline db after.
If you want to pre-fatigue you can do incline, bench, and then pec deck.
This way you get more of a focus on the upper chest.
what do you bench?
for how many sets and reps?
Do it with dumbbells and in a CONTROLLED motion clink your dumbbells together. Pause for two seconds there, go down slowly and pause at the stretched position for one second.
Your cue is to get your arms straight at the top but trying to touch your elbows together, while the dumbbells are in the way.
245 bencher.
Pull your shoulder blades together
Is your form right?
Are you arching your back?
Are you lifting weights you can actually lift with good form?
Try fixing your technique, adding weight, and going to failure. Make sure to use the spotter arms for safety.
Useless workout, only good for warming up don't go over 50% ur one rep max when doing it, it's better to use dumbbell
your form is off.
I feel it on the incline with only doing quarter reps with high reps
arch your back a bit, i used to shit on powersharters on this matter but i now realize how great they are
No one mentioned tucking elbows in. Guarantee you’re using excessive elbow flare shifting the weight to front delts and increasing risk of impingement. Lower the weight a ton and tuck your elbows in
Incline is a superior lift in practically every single way.
Flat bench works out less muscles than incline (especially chest.)
Flat bench increases likelihood of injury from improper form (incline forces you into the right position.)
Flat bench is for chuds, change my mind.
you're a dyel and have no idea what you're talking about
No u. What's your argument homosexual.
>incline is safer
both are equally "dangerous" moron
>flat bench doesn't work out chest
lol, lmao even
if you never felt your chest on flat bench then you're not lifting with intensity and/or your grip isn't wide enough
>dangerous
>posts video roidtroony who goes too heavy for his tendons.
feel free to post a vid of some natty injuring himself on flat then
We get it, you're moronic. Stop shitting up the board, go to IST or somewhere where someone has the patience to argue with you.
>doesn't post a vid of a natty getting injured
except the weight he seems to be doing it fine
>Incline forces you to drop shoulders
it doesnt? i see plenty of people at my gym doing it wrong
>posting a moron who doesn't know how to do a basic incline bench.
Dude is too far up for that incline (unless camera is doing an optical illusion.) Clearly has waaaay to much weight on there.
If you think flat doesn't cause more injury than incline then you're IQ matches your shoe size. Incline forces you to drop shoulders and plant feet which is 3/4 the way to proper form without even trying.
Do db press, start wide, close up top
I can bench 3 plates and I'm still a chesslet (relatively speaking) 6foot 200lbs. Just accept who you are and lift for real strength (not for "powerlifting" meme)
IMHO, close grip and as close to your jaw as possible. Have fun with this god tier chest pump.
try doing cable or dumbell flys before hand to get blood into the chest
then go into your compound movement
Take your time between reps to make sure your shoulder blades are as close together as they can be.
Also in case you aren't already, try imagining that you're pushing your back into the bench, rather than lfiting with your arms.
1. You don’t have to “feel it” for it to work, given form is correct
2. You don’t regularly “feel it” until you rep 250+ lb
3. You won’t have good or defined pecs with a bench less than 225x10
Put more emphasis on explosiveness. Slow eccentric, then explode like you're trying to throw that fricker to the ceiling. Also make sure your wrists aren't bent.