I never feel the bench - UK-Muscle Body Building Community

SlickWilly · 29-06-2004, 10:28 AM

When I bench press, I dont feel it in my chest. My arms always give out first. The only time I feel bench is lighter weight more reps. And even then it takes 15+ reps to let me feel any type of burn in my chest. I tried changing my grip width, where I move the bar when I push it and nothing works. I dont think my arms are horribly out of shape either. Any ideas?

powerU · 29-06-2004, 10:38 AM

Try pre-exhausting your chest first with flys, a slightly wider grip on your bench will take the work slightly away from your arms too.
Also, make sure you haven't trained shoulders within 2 days before either (tired triceps).
I find I feel more of a burn in my chest with dumbell inclines by the way.

Greyphantom · 29-06-2004, 11:33 AM

What he said...

ONE SMART COOKIE · 29-06-2004, 12:01 PM

Lowre the bar down to your collarbones and not the bottom/middle chest area,keep elbows out wide and back and make sure that when the bar is at the lowest position your wrists are directly above your elbows,and keep your back flat by lifting your legs up of the floor and crossing them over your stomach and keep the weight light as it takes a couple workouts to get used to.

**big pete** · 29-06-2004, 12:11 PM

o/s/c. ive been using that on my lower weights, 80ishkg but always nowmal position when heavies

and exactly what poweru says also, pre-exhausting with flies then moving to bench is a killer for the chest

Killerkeane · 29-06-2004, 12:28 PM

might try exausting my chest with flie first, good idea. I read something on the internet that this monster only used to lift the barbell 3-4 inches of his chest, as he believed it was only this distance that was needed to hit the chest hard, the other bit where the arms stretch fully out caused the triceps to come into play. I don't know about this but it seems to make sense, i did it once and it did hit my chest pretty hard.

**Aftershock** · 29-06-2004, 03:08 PM

I never feal a burn n my chest when benching, but it aches for 3 -4 days after a heavy session... I wouldnt particulary worry about the burn as long as its growing and your getting stronger

**hackskii** · 29-06-2004, 03:25 PM

Quote:

Originally Posted by powerU

Try pre-exhausting your chest first with flys, a slightly wider grip on your bench will take the work slightly away from your arms too.
Also, make sure you haven't trained shoulders within 2 days before either (tired triceps).
I find I feel more of a burn in my chest with dumbell inclines by the way.

This is really good advice here.
pre-exhaust with either flys or peck deck.
Also pauses can hit the chest a bit more.

Also, it is not the pump or burn that will develop the muscle but the resistance against the muscle. Sometimes I dont get a good burn but am sore the next day. You will get more burn with reps than lifting heavy.

Killerkeane · 30-06-2004, 12:40 AM

so how many sets can i do with fly's before chest? I have chest+triceps day 2morow and i want to try.

powerU · 30-06-2004, 10:49 AM

I just do 2 x 10 with light weights, concentrate on getting a good stretch and contract hard. Heavy flies will just knacker your shoulders (I know, to my misfortune!)

Killerkeane · 30-06-2004, 10:57 AM

ok, ill give it a go later on today. One thing i do now before i bench is put 100% pressure on the barbell with my hands before i have lifted it at all, and press down as hard as i can. I can't remember who posted it now or who read it but it seems to make me lift more, temporarily at least.

turbo · 06-10-2004, 10:26 AM

Quote:

Originally Posted by Aftershock

I never feal a burn n my chest when benching, but it aches for 3 -4 days after a heavy session... I wouldnt particulary worry about the burn as long as its growing and your getting stronger

Same here. The bench used to always be my best exercise, and i never felt a burn, only if i do loads of reps of a lighter weight, but the next few days after i usually get doms in the chest.

One exercise which does really kill my chest on chest days are flyes though. I can really feel that in my chest....

Mr T · 06-10-2004, 05:59 PM

try dbells mate, works for me everytime......

winger · 07-10-2004, 03:59 AM

More weight more size. Squats first then bench. I guarantee your bench will be up.

Try it what do you have to loose?

**hackskii** · 07-10-2004, 04:15 AM

Try slowing down the time it takes to exicute the lift, resistance on the way down and a slow push on the way up. Not good for strength but it will pump you.
With control you wont get an injury either.

29-06-2004, 10:28 AM	#1 (permalink)
SlickWilly Newbie Trainer Join Date: Jun 2004 Posts: 6	I never feel the bench When I bench press, I dont feel it in my chest. My arms always give out first. The only time I feel bench is lighter weight more reps. And even then it takes 15+ reps to let me feel any type of burn in my chest. I tried changing my grip width, where I move the bar when I push it and nothing works. I dont think my arms are horribly out of shape either. Any ideas?

29-06-2004, 11:33 AM	#3 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,869	What he said... __________________ Greyphantom The Ghost who Grows!!!

29-06-2004, 12:11 PM	#5 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	o/s/c. ive been using that on my lower weights, 80ishkg but always nowmal position when heavies and exactly what poweru says also, pre-exhausting with flies then moving to bench is a killer for the chest __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

29-06-2004, 12:28 PM	#6 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	might try exausting my chest with flie first, good idea. I read something on the internet that this monster only used to lift the barbell 3-4 inches of his chest, as he believed it was only this distance that was needed to hit the chest hard, the other bit where the arms stretch fully out caused the triceps to come into play. I don't know about this but it seems to make sense, i did it once and it did hit my chest pretty hard. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

29-06-2004, 03:08 PM	#7 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 4,029	I never feal a burn n my chest when benching, but it aches for 3 -4 days after a heavy session... I wouldnt particulary worry about the burn as long as its growing and your getting stronger __________________ "You are what you eat you can't possibly be anything else" or put another way "eat sht look like sht!!" Aftershock

29-06-2004, 10:38 AM	#2 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	Try pre-exhausting your chest first with flys, a slightly wider grip on your bench will take the work slightly away from your arms too. Also, make sure you haven't trained shoulders within 2 days before either (tired triceps). I find I feel more of a burn in my chest with dumbell inclines by the way.

29-06-2004, 12:01 PM	#4 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,017	Lowre the bar down to your collarbones and not the bottom/middle chest area,keep elbows out wide and back and make sure that when the bar is at the lowest position your wrists are directly above your elbows,and keep your back flat by lifting your legs up of the floor and crossing them over your stomach and keep the weight light as it takes a couple workouts to get used to.

30-06-2004, 12:40 AM	#9 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	so how many sets can i do with fly's before chest? I have chest+triceps day 2morow and i want to try. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

30-06-2004, 10:49 AM	#10 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	I just do 2 x 10 with light weights, concentrate on getting a good stretch and contract hard. Heavy flies will just knacker your shoulders (I know, to my misfortune!)

30-06-2004, 10:57 AM	#11 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	ok, ill give it a go later on today. One thing i do now before i bench is put 100% pressure on the barbell with my hands before i have lifted it at all, and press down as hard as i can. I can't remember who posted it now or who read it but it seems to make me lift more, temporarily at least. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

06-10-2004, 05:59 PM	#13 (permalink)
Mr T Looking Freaky Join Date: Apr 2003 Location: N.Ireland Posts: 709	try dbells mate, works for me everytime...... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

07-10-2004, 03:59 AM	#14 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,328 Blog Entries: 1	More weight more size. Squats first then bench. I guarantee your bench will be up. Try it what do you have to loose? __________________ 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.

07-10-2004, 04:15 AM	#15 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,694	Try slowing down the time it takes to exicute the lift, resistance on the way down and a slow push on the way up. Not good for strength but it will pump you. With control you wont get an injury either. __________________ "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.