Need help in benching

I

inmate

0
Whenever i bench i feel that i work on my triceps more than my chest. After chest day, my chest doesn't even get sore or anything. I've been doing a lot of research about doing the right form and i think i'm doing everything right. So is there any advice that you guys can give me to work on my chest more and not injure myself.

When i just the dumbbell though, i feel like i work on my chest more than when i bench with the barbell

My form when i bench:

Legs wide, back arch, I let the bar go down one inch from the lower chest and elbows about 45 degree from side. i don't go too wide because i don't want to put too much pressure on my shoulders.
 
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you just have weak triceps compared to your chest, so your triceps fatigue quicker. Also, a lot of people think bench press is a pec exercise, it's just as much a triceps exercise.
 
Add in some tricep extensions and skull crushers to help strengthen up your triceps. Also close-grip bench press works too. Or you could use a wilder grip on the bench press to hit the chest more and less of the tricep.
 
Karky said:
you just have weak triceps compared to your chest, so your triceps fatigue quicker. Also, a lot of people think bench press is a pec exercise, it's just as much a triceps exercise.
Click to expand...

wow...interesting...i alwayz thought that my tricep is stronger and i'm not working hard enough on my chest. Thanks alot i will work on my tricep more.

Any more advice from anyone else?
 
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well it could maybe be that too.. :p sorry.. I'm not thinking very clearly, I'm tired..

Anyways, is your goal to get strong in the big lifts or to get big?
 
My instinct is also that you are keeping your hands too close together - which gives the triceps more of a work-out. Good for training the tris, bad for that 'max' bp.
 
If you're looking to hit your chest a little more and your triceps a little less, you need to move to a wider grip during your bench press. Unless you've had a previous shoulder injury that limits your range of motion, I wouldn't worry about your shoulders. Also, so long as you're not experiencing pain at the shoulders, you should try to go a bit deeper during your lift; 90 degrees at the elbow(so long as your not touching your chest with the bar) is generally the best bet as it works joints through their entire range of motion.
 
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Basically it would mean weaker triceps. I havent had a sore chest in forever as Bench press rarely makes me sore anymore.
 
A few things

1) Your triceps could be doing more of the work because they're stronger and can cope with the load easier, the pecs are being by-passed
2) If this isn't a problem when you use DB's then why not do more DB presses and less bench until the imbalance is ironed out?
3) You could try focusing on your pecs mentally while you lift. Some people think that this improves the connection between mind and muscle.

Or, it could just be that your grip is too narrow ;)
 
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