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Anonymous
when i do bench presses, i just dont feel my chest being worked. it feels like its all arms, and afterwards, its my arms that are sore, and not my chest at all. i keep my back flat on the bench, feet flat on the floor. I use a wide grip on the bar.

WTF?
>> Anonymous
try doing inclined bench presses?
>> Anonymous
>>58853
what does anon mean by rolling/pushing? i basically just lift the motherfucker as smooth as i can to get reps done, not always so smooth because of fatigue
>> Anonymous
Rule #1: Pinch your blades.
Rule #2: Feet flat on floor or elevated, whichever gives you optimal arch in your lower back.
Rule #3: Tuck your elbows as close to your torso as possible. If your elbows are at a 90 degree angle from your body then you are working the very edge of your pecs and mainly using your anterior delts.
>> Anonymous
Grip needs to get wider. Not so wide that your wrists get cranked.
>> Anonymous
>>58875
Lies, there's no "edge of the pec"

There's pec minor, then the two heads of the pec major.

Tucking elbows in uses more anterior deltoid and tricep.

Arms shouldn't be tucked in, as such, but don't overflare, 45 degrees is the sweet spot.

Aside from that, the rest is right, arch your back if you have to, I don't mean you could use it as a railroad tunnel, but if you need to arch: ARCH!
>> Anonymous
i have read that arching back can lead to injuries and that is better to flat back it?
>> Anonymous
Probably also think deep squats are bad for knees.

Alot of the medical proffesion are very misguided by stone age pristine principles, arch your back, feet stay on the ground, do whatever feels RIGHT.
>> Anonymous
>>58881
I said tuck because most people are physically unable to bench their old work loads with nothing but their triceps, and with a wide grip, good luck with zero degree tricep presses. By having him make a mental effort at it he would likely find the sweet spot on his own.


And yes, you're right, there is no such thing as "outer pecs." What I said still stands - too much flare exercises the delts and, to appease you, the upper portion of the pectoralis major which connects just under the deltoid on the humerus and the front of the clavicle.
>> Anonymous
I feel much better now, thank you:P

Personally, I'm a support of a close grip bench, I deadlift and squat narrow, not wide, because it builds more muscle, why would less of a ROM make bench better?

Like, sure, you move less weight, but my weight's quickly surpassing all my friends who do the wider grip, and my chest\triceps (especially my tris) are exploding from it, and defininitely not genetically gifted, so don't try to say that:P
>> Anonymous
>>58919
you know, i feel this way too. EVERYTHING says that a wider grip will work your pecs more than a close grip, but i find that on pullups, pushups, and bench press that having a close grip feels like it works my pecs much more than using a wide grip. i don't know if im just being stupid or what.
>> Anonymous
>>58912do whatever feels RIGHT.

Complete moron. When doing compounds you HAVE to have the form right and it will feel uncomfortable because your posture is FUCKED. There's articles on t-nation about how to fix your squat/deadlift form.


OP:
Remove all weight from the bars and try to bench press using correct muscles.

Shoulder blades should be tucked in.
You grip must be parallel with elbows when bar is closest to the chest.

If you still can't get it right then switch to dumbbell for few weeks.
>> Anonymous
>>58907
you read wrong.

in general: bench press works your stronger muscles- eg if you have stronger triceps you will feel the bench in your chest, if you have stronger chest you will feel it in your arms.

Two extra things can contribute to your problem:
If you are not lifting heavy enough, then your letting your arms do all the work, never engaging the chest.

If you are not doing it properly, eg if you want to hit the chest you need a wider grip, and need to focus on squeezing SQUEEZING MOTHERFUCKER the bar together as you push up etc.

Another thing- you can do more weight with a wide grip and arched back for two reasons: it decreases the range of motion the bar has to travel through to reach your chest, and it gives you connective power to drive through the ground with your feet- up through your back- and with your arms.

Dont be a faggot, if a guy can bench 800 raw with an arched back, and not get injured, clearly its not an issue. Learning how to arch your back when you bench is not for gnubs, do it properly not half assed. You back never really comes into benching anyways- and if you find yourself pushing through your lower back to get the bar up YOURE FUCKING DOING IT WRONG
>> Anonymous
OP, while I was laying in bed, I was thinking I was going to post this same subject. However, for me, it's my arms and shoulders that get the workout.

Because of this, I've never broken 300, even when I played football and lifted **hard** three days a week.
>> Anonymous
>>59127
ever do 20 reppers? SOHP ? Push Press? ever try a high volume routine? heavy BoR's?

a sticking point in the 300s is a valid one. Im gonna go out on a limb and say your strength coach didn't know shit.
>> Anonymous
>>59127
>OP, while I was laying in bed, I was thinking I was going to post this same subject.

lol, me too.
>> Anonymous
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i must say, pecs are the hardest for me to work :(

i only have access to dumbells, the heavies of which are 35LBS...i just do moar exercises to compensate...my chest routine =

bench press 4x12 (or fail)
inclined press 4x12 (or fail)
butterflies 4x12 (or flail)
>> Anonymous
YouredoinitWRONG


Read some articles before you get hurt.

Deadlifts
http://www.t-nation.com/readTopic.do?id=1582703
http://www.t-nation.com/readTopic.do?id=459744

Stronger shoulders
http://www.t-nation.com/readTopic.do?id=535872
Posture correction
http://www.t-nation.com/findArticle.do?article=314nean2