Bench Press Issue - UK-Muscle Body Building Community

ba baracuss · 29-11-2007, 03:13 PM

Using free weights, I never seem to feel any pec contraction on a bench press - just delts and triceps. I do try to squeeze the pecs but achieve little.

However, when using the smith machine with the bar somewhat more towards my sternum I feel it immediately. Obviously I can do this with the smith machine but not with a free barbell.

Is there anything I can do to make the exercise more effective using free weights, or should I just stick to the smith machine for now? I'm only just starting out again and have very little pec development which perhaps may be a factor.

Thanks for any pointers.

gym rat · 29-11-2007, 04:48 PM

try to just flat press as normal using a bar, free weights should give you a good stretch but every1s different mate, if the smith machine is giving you a decent pump, keep doing that

Kezz · 29-11-2007, 04:50 PM

Use dumbells then mate

dom1986 · 29-11-2007, 08:32 PM

i found the same thing a couple years ago and been using smith ever since ;) got some nice size from using this. i sometimes switch it up with dumbells tho

shorty · 30-11-2007, 09:42 AM

Quote:

Originally Posted by Kezz

Use dumbells then mate

agreed kezz...

smith machine... i wouldn't bother for chest!

Ollie B · 30-11-2007, 09:44 AM

Smith is bull mate. It isolates the targeted muscle. Stick to free weights.

Greyphantom · 30-11-2007, 10:57 AM

did you try using different grip widths too.. I recently changed mine to a slightly narrower (about a hand span) and it really hit the chest well...

genesis · 30-11-2007, 12:08 PM

I only use smith machine for decline press, gives a good stretch

ba baracuss · 30-11-2007, 02:28 PM

Thanks for the replies. I'll stick with it, if both of them aren't busted for once

Quote:

Originally Posted by Ollie B

Smith is bull mate. It isolates the targeted muscle. Stick to free weights.

Isn't that the idea? :confused:

bigacb · 05-12-2007, 12:15 AM

agree with grey narrow your grip i changed my grip and my chest had come on alot, i always used to hate bench press but no its one of my favourite exercises.

TaintedSoul · 05-12-2007, 04:49 PM

echoing what others have said. Smith machine isolates things too much and if you just starting out you want maximum compound exercises. Dumbells first or then barbell.

I found flat irritates my shoulders and ninepack will advise unless competing stick to incline or decline. I Stoped doing flat dumbell/barbell 3 months ago or more and dont think it's held me back at all, in fact i think i have improved and shoulder feels better.

Try doing dumbell press incline
barbell decline
Flys or cable crossovers - these definately give me a burn and make the chest sore the next day.

Without a weight contract your chest muscle, then try take that to the dumbells or barbell. Delts and tri's will always come into play but you need to try isolate the chest and that means sometimes leaving ego at the door and use a lower weight (god I battle with this). Play around, discovering how your body responds is part of the game.

dom1986 · 12-12-2007, 10:45 PM

i dont see a problem with smith machine imo. when im doing chest thats exactly what im doing chest and i want to isolate it. i feel it much more in chest using dumbells or smith than i do free bench

Con · 12-12-2007, 11:31 PM

Smith press seems to have worked for Marcus Ruhl's chest.......

TH&S · 12-12-2007, 11:35 PM

Quote:

Originally Posted by Ollie B

Smith is bull mate. It isolates the targeted muscle. Stick to free weights.

Lol you don't want the target muscle isolated after all...

Shadow · 13-12-2007, 11:49 AM

I use dumbells pretty much exclusively on chest as I find they hit the right area better and I train on my own.

29-11-2007, 03:13 PM	#1 (permalink)
ba baracuss Follow Follow Follow Join Date: Apr 2004 Posts: 355	Bench Press Issue Using free weights, I never seem to feel any pec contraction on a bench press - just delts and triceps. I do try to squeeze the pecs but achieve little. However, when using the smith machine with the bar somewhat more towards my sternum I feel it immediately. Obviously I can do this with the smith machine but not with a free barbell. Is there anything I can do to make the exercise more effective using free weights, or should I just stick to the smith machine for now? I'm only just starting out again and have very little pec development which perhaps may be a factor. Thanks for any pointers.

29-11-2007, 04:48 PM	#2 (permalink)
gym rat loving the bulk Join Date: Jul 2007 Location: northern ireland,londonderry Posts: 2,242	Re: Bench Press Issue try to just flat press as normal using a bar, free weights should give you a good stretch but every1s different mate, if the smith machine is giving you a decent pump, keep doing that

29-11-2007, 04:50 PM	#3 (permalink)
Kezz Getting HUGE! Join Date: Sep 2007 Location: North Wales Posts: 1,804	Re: Bench Press Issue Use dumbells then mate

29-11-2007, 08:32 PM	#4 (permalink)
dom1986 Gym Addict Join Date: Jul 2007 Posts: 261	Re: Bench Press Issue i found the same thing a couple years ago and been using smith ever since ;) got some nice size from using this. i sometimes switch it up with dumbells tho

30-11-2007, 10:57 AM	#7 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,743	Re: Bench Press Issue did you try using different grip widths too.. I recently changed mine to a slightly narrower (about a hand span) and it really hit the chest well... __________________ Greyphantom The Ghost who Grows!!!

30-11-2007, 12:08 PM	#8 (permalink)
genesis aka Marc Join Date: Jul 2006 Location: Liverpool Posts: 1,506	Re: Bench Press Issue I only use smith machine for decline press, gives a good stretch __________________ 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.

05-12-2007, 12:15 AM	#10 (permalink)
bigacb is bulk cutting...exactly. Join Date: Nov 2007 Location: Manchester Posts: 753	Re: Bench Press Issue agree with grey narrow your grip i changed my grip and my chest had come on alot, i always used to hate bench press but no its one of my favourite exercises.

05-12-2007, 04:49 PM	#11 (permalink)
TaintedSoul Goal - 110kg's Join Date: May 2007 Location: 69 Axe wound mile Posts: 3,335	Re: Bench Press Issue echoing what others have said. Smith machine isolates things too much and if you just starting out you want maximum compound exercises. Dumbells first or then barbell. I found flat irritates my shoulders and ninepack will advise unless competing stick to incline or decline. I Stoped doing flat dumbell/barbell 3 months ago or more and dont think it's held me back at all, in fact i think i have improved and shoulder feels better. Try doing dumbell press incline barbell decline Flys or cable crossovers - these definately give me a burn and make the chest sore the next day. Without a weight contract your chest muscle, then try take that to the dumbells or barbell. Delts and tri's will always come into play but you need to try isolate the chest and that means sometimes leaving ego at the door and use a lower weight (god I battle with this). Play around, discovering how your body responds is part of the game. __________________ _________________________________________________ There's those that do, and those that don't, Those that will, and those that won't, Those that can, and those that can't. ..... Dont be a loser!! ....

12-12-2007, 10:45 PM	#12 (permalink)
dom1986 Gym Addict Join Date: Jul 2007 Posts: 261	Re: Bench Press Issue i dont see a problem with smith machine imo. when im doing chest thats exactly what im doing chest and i want to isolate it. i feel it much more in chest using dumbells or smith than i do free bench

12-12-2007, 11:31 PM	#13 (permalink)
Con Superman Join Date: Sep 2007 Posts: 2,845	Re: Bench Press Issue Smith press seems to have worked for Marcus Ruhl's chest.......

13-12-2007, 11:49 AM	#15 (permalink)
Shadow Newbie Trainer Join Date: Aug 2004 Location: Cardiff Posts: 76	Re: Bench Press Issue I use dumbells pretty much exclusively on chest as I find they hit the right area better and I train on my own.

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