Hey all, I'm very inexperienced on a free weight bench press, I am use to only doing them on an incline bench machine, and even then, it feels like its only ever working my arms, mainly my biceps. I have never gotten a burn in my chest, yet I know I have a somewhat developed chest (I'm a bit overweight so you cant see any definition, yet I can make them dance). Im just wondering if perhaps I may be doing something a little wrong. Thanks
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Am I do bench presses right?
- Thread starter mkdrei
- Start date
Biceps? You shouldn't really be hitting them much with pressing movements, benching hits triceps.
Just because you aren't feeling it in your chest doesn't mean your pecs aren't working hard. If you're lowering the bar close to your chest then your pecs should be getting hit. The only way you'd be missing your chest is if you were performing half reps (common in people who use more weight than they can handle) as your arms won't have come down far enough for your pectorals to engage.
If you feel like your chest needs more work then add in flys too
Just because you aren't feeling it in your chest doesn't mean your pecs aren't working hard. If you're lowering the bar close to your chest then your pecs should be getting hit. The only way you'd be missing your chest is if you were performing half reps (common in people who use more weight than they can handle) as your arms won't have come down far enough for your pectorals to engage.
If you feel like your chest needs more work then add in flys too
Thanks for the input, I always bring the bar all the way down and touch my chest a little bit, the bar is aligned with my nipples when doing so. Does anyone know a good tricep workout I can do with the barbell I have? Like I stated I dont have much equipment at the moment. Thanks again
skullcrushers and very close grip bench press is great for triceps.
it may be that your triceps are weak compared to the pecs. that doens't mean you should slam your triceps to death...they are little muscles compared to the slabs of meat that make up the pectorals.
as far as form goes, thing more about pushing your elbows up, rather than your hands. That'll hlep you focdus on squeezing the pecs on each rep. Also, try to pin your shoulderblades back, and maintain a big 'chest out' kind of form during this.
i'd also try some flat bench, dumbbell pressing, so you can feel the muscles in a different way. the barbell vs. dumbbells, while the same basic exercise, will indeed feel different.
it may be that your triceps are weak compared to the pecs. that doens't mean you should slam your triceps to death...they are little muscles compared to the slabs of meat that make up the pectorals.
as far as form goes, thing more about pushing your elbows up, rather than your hands. That'll hlep you focdus on squeezing the pecs on each rep. Also, try to pin your shoulderblades back, and maintain a big 'chest out' kind of form during this.
i'd also try some flat bench, dumbbell pressing, so you can feel the muscles in a different way. the barbell vs. dumbbells, while the same basic exercise, will indeed feel different.