Bench Press

J

jay99

0
when i bench press it feels like my triceps are getting more of a workout the my pecks/chest? like when i flex i can feel my tricept is tight.. i can feel the tightness with my pecs too but a lot more in my tricepts.. am i doing something wrong?
 
Triceps tend to be the weaker muscle of this compound lift (bench press).
I wouldn't worry about it.
Keep at it and you'll get better triceps.
If you feel your chest is lagging, incorporate isolation lifts for the pecs (dumbell flies, cable crossovers, etc).
J;)
 
when you say triceps tent to be the weaker muscle during the bench press do you mean they wont get much of a work out or do you mean i will feel the difference in my triceps the most during bench press?
Dominiej said:
Triceps tend to be the weaker muscle of this compound lift (bench press).
I wouldn't worry about it.
Keep at it and you'll get better triceps.
If you feel your chest is lagging, incorporate isolation lifts for the pecs (dumbell flies, cable crossovers, etc).
J;)
Click to expand...
 
It could be that your chest is the weakpoint in this lift and your triceps are taking over much of the lift to compensate.
 
I'd incorporate some wider grip bench, work on some low-to-mid-range partials, and incorporate some flyes. I'd also incorporate some flaring of the elbows rather than always tucked (if you are).
 
jay99 said:
when you say triceps tent to be the weaker muscle during the bench press do you mean they wont get much of a work out or do you mean i will feel the difference in my triceps the most during bench press?
Click to expand...

Well they will tend to fatigue faster than the chest muscles. Especially if they are not well developed.
I agree in that you could hold the bar with a wider grip. This would place more emphasis on the pecs.
If you are using olympic straight bars, try placing you index fingers on the small smooth stripe on each side of bar to ensure proper spacing.

J;)
 
As others have mentioned, try a pre-fatigue routine of flyes before your bench.

The biggest thing is to just stick with it. Things will even out... It just takes time.

-Rip
 
right now im holding the bar as wide apart as you can.. is there a certain amount of weight i need to be benching before i will notice any big change in my pecs?
Dominiej said:
Well they will tend to fatigue faster than the chest muscles. Especially if they are not well developed.
I agree in that you could hold the bar with a wider grip. This would place more emphasis on the pecs.
If you are using olympic straight bars, try placing you index fingers on the small smooth stripe on each side of bar to ensure proper spacing.

J;)
Click to expand...
 
flyes are incline with the dumbells right? lifting them up and down on the side?
rip said:
As others have mentioned, try a pre-fatigue routine of flyes before your bench.

The biggest thing is to just stick with it. Things will even out... It just takes time.

-Rip
Click to expand...
 
jay99 said:
flyes are incline with the dumbells right? lifting them up and down on the side?
Click to expand...
flyes can be done incline, decline or flat. Use dumbbells and lay on the bench (face up). Start with your arms fully extended straight up above your chest. Slowly lower your arms perpendicular to your body (straight out from your sides) without bending your elbows. Once you get your arms parallel with the floor (or slightly lower, but be careful of over stretching your pecs and shoulders here), bring them back up to the starting position without bending your elbows.

You can see that and most other exercises at: www.exrx.net
 
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