File :-(, x, )
Anonymous
hey fit, how does 1 build their pectorals? ive been doin pushups and benchpress....but i dont really feel it that much....plz help
>> Anonymous
wide grip bench (incline, regular)...dumbell flys...explosive push-ups (where you push off the ground enough to clap)
>> Anonymous
Bicep CURLZ
>> Anonymous
idk, when i do wide grip, i feel it more in my upper sides, and my back....but ill give it a shot. thanks
>> Anonymous
bumpz
>> Pikey
Do more incline! Do more dips!

Do pullovers with your ass-end hanging down. (look on exrx.net to see what I mean)
>> Anonymous
BUMPZ X2!
>> Kung-FU !!yKQtbs254kV
     File :-(, x)
KAOKEN X 10!
>> Anonymous
You have to be bench pressing properly:


-Scapula should always be squeezed tight together

-Upper back is tight and planted on the bench
-Butt touching the bench, with a small back arch (hand should be able to slide under lower back)
-Feet planted
-Grip width should be having your fingers somewhere on the little smooth rings on the bar
-Forearms perpendicular to the floor
-Take a deep breath and hold it
-Bar lowered in a controlled fashion until it lightly touches your nipple line or lower chest/upper abs
-You can release air from your lungs in short tight spurts if you want to, otherwise, HOLD YOUR AIR.
-Press up to lockout without flaring your elbows too wide
-Bar should never be in line with your neck or above
-Get a spotter to lift off the bar so that you don't lose your upper back tightness.
-If the spotter touches the bar ANY TIME that is it moving, the rep does NOT count.


I find the shoulder blades squeezed together tip alone brings the pectorals into the movement much more. Try these tips
>> Anonymous
>>168508

another point to add is that when you have unracked the bar, and the weight is pressing you down, you can give some leg drive by pushing back with your legs. this will translate the force to your upper back and into the bench, giving you a more stable platform to bench from
>> Sponge !!5qxfxHYSQxJ
>>168508

idiot.

- Do not let your back stay on the bench, you must bend it and even make it jump off the bench if possible, this gives you more momentum.
- Do not have a spotter even for 1RM, just roll the bar down your body or throw it to the side. Spotters are useless and put you off.
- Palms facing towards your face.
- Scream on the way up and breathe in on the way down.
- Bounce bar off your chest to increase momentum if you have the energy, otherwise bring it halfway towards your chest (about elbow height), and go back up.

Srsly lrn2bench.
>> Anonymous
>>168523

lol i ALMOST got mad and was gonna flame you....
>> Anonymous
almost successful troll was almost successful?