estfna

Was doing bench press today, but afterwards I felt it more in my front delts. Is that bad form or is it different for everyone? Lifting the bar more or less directly over my nipples. When I do incline bench or db press I don't feel it from my shoulders, just flat bench.

Thoughts?

DRED

1 what sort of weight you lifting?
2 are you warming up enough?
3 you say your lifting from the lower chest area,once the bar is up is it still over the lower chest or above your neck area?
4 have you tried different hand widths?

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

estfna

Started on 80kg, then 90, 100, 110, then last set 70kg just too pump the muscles. Hitting 6 reps/set, until failure on last set.

I take the bar off the rack above my neck with a spotter and do the reps over the lower chest.

Narrow grip mainly hits my tri's and I don't feel much in the chest, grip is about 2-3 inches wider than shoulder width, so my elbow's are at right angles.

ParaManiac

Try pressing the bar over your upper chest/neck area and up your reps to 8-10 x 4

Personally i wouldn't bother with the "pump" set as you should have worked the muscle sufficiently already.

Keep form strict and maybe slow the movement down(less weight if need be)

Use a spotter,especially for final set.

__________________
When a man opens the car door for his wife, it's either a new car or a new wife.
Prince Philip


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

hackskii

Screw the pump.
Sounds like your grip is too wide putting more isolation on the front delts.
You can isolate the chest much more doing dumbells and turning the palms in some and not keeping the dumbells wide.

Many people have this problem tho, I do.

__________________
"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

Greyphantom

I recently narrowed my grip (so the outside of my hands were just a bit in from the rings around the knurling) and it has made a big diff... feel it much more in my chest now... so the grip is no where near as close enough to hit my tris hard as in the close-grip press, but its certainly hitting my chest more...

__________________
Greyphantom
The Ghost who Grows!!!

RAIKEY

i get this every chest session,...

but to be honest, you,ve got to expect a good % of support from the front delts anyway,...

any compound exercise is the same,...it involves support from surrounding muscles...

dont worry, your hitting the chest AND benifiting from the rest,......

try doing a few military presses 1st or some other shoulder press type movement ...

if you pre-exhaust the delts , maybe you'll get the chest feeling your looking for,...

lol ,...dont load the bar up with your usual beching wieghts tho

__________________
I used to have a large gay following.......but i hid behind some cars and lost him!!

estfna

Think I might leave the pump set, it's just something I've always done on chest to flood the muscles with blood, give them what they need and remove toxins, stops it aching as much the next day.

On my grip the inside of my hands is about an inch past the knurling, may well try narrowing it, but without it getting close enough for my tri's to feel it.

Might give this a go aswell.

dudeson

see, I used to bench with my elbow pointing almost perfectly parrallel to the bar, and close to my kneck, really fealing it in my delts, since I bring the bar more to my nips and my elbow point more towards my feet, I never feel my delts since. Same with incline, if I stop the bar from coming too close to my neck or else my front delts, which are disproportoinate ly larger than the other heads, take a lot of the weight.

dru0111

I could be wrong but doing this 'pump set' will actually increase the toxins in your chest etc in the form of lactic acid!

ah24

This happens through resistance training anyway mate.

Nothing a decent deep tissue massage don't sort

Icemansoldier

Are you bringing the bar down near you nipple area? When benching you should feel your chest working. Go slower will feel it then.

ba baracuss

A great tip I read on here that someone had linked to, is to squeeze your shoulder blades together when benching. It will keep your shoulders flat on the bench and minimise their involvement.

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

estfna

sorted this problem well before xmas.