Eliminating shoulders from bench press?

[Majestyc]

Whenever I bench press, I feel that my anterior deltoids get fatigued the most, rather than my chest. Moreover, it feels like the top of my humerus hurts when I press or flye, even though it's probably my posterior deltoids.

How can I remove my shoulders (as much as possible) from the exercise, and target the chest better?

Thank you.

 

[lockdownd7]

Well, one thing you can try is simply to practice focusing on using your chest to execute the movement. When you're pressing, focus solely on your pecs working; imagine that your arms aren't even connected to the bar, and that it is solely the contraction of the pecs that's pushing the bar up. While your arms will still obviously be doing some work, it should help you establish a better mind-muscle connection to your pecs.

 

[Big_BK]

Can't eliminate them completely but you can make them do less work. Wide grip, chest out and arms perpendicular to your body. What i mean by that is dont have your elbows tucked in towards your torso, you want them out as far as possible so they make a straight line. Don't know if you gather what im saying.

 

[SaiBoT]

Well, one thing you can try is simply to practice focusing on using your chest to execute the movement. When you're pressing, focus solely on your pecs working; imagine that your arms aren't even connected to the bar, and that it is solely the contraction of the pecs that's pushing the bar up. While your arms will still obviously be doing some work, it should help you establish a better mind-muscle connection to your pecs.

+1 and also stretch and pose your pecs between sets so you can further enhance muscle-mind connection!

 

[captainahole]

One thing to be sure that you are benching to the lower part of the pec. not the centre like most do. This will isolate the pec more. You still will not eliminate the uses of the front delts but it will help.

 

[the_alcatraz]

All the above comments are accurate, but the shoulders will still play a big enough role in your bench.

 

[snoffa]

Try working your delts first... you wont be able to bench as much, but with the delts already fatigued it will isolate your pecs more..

 

[the_alcatraz]

Try working your delts first... you wont be able to bench as much, but with the delts already fatigued it will isolate your pecs more..

getting the secondary muscles involved in the chest workout fatigued will not exactly help him grow....

In theory, your idea may work..but in practice, less weight = less progress.

 

[cobracock1979]

before you start pull your shoulders back, ie try and touch your shouler blades together - this should isolate the pecs more

 

[frizzy23]

This is the correct way to bench.
1-lay down on the bench and set your feet firmly on the floor
2-arch your lower back slightly
3-raise your ribcage up high
4-squeeze your scapulae together
5-pull your shoulders downward and push them into the bench.

Your shoulders are being used to much and are doing must of the work. The 1-5 was made by Eric Broser an awesome BBer in my mind and I enjoy reading all his articles.

 

[SouthernLord]

Your shoulders hurt because you are likely not setting up correctly. Bench is a total body lift. From your feet to your traps. There is a proper way to set up so to have a mechanical advantage and you can use your body's leverage to move the most amount of weight in the safest possible manner. It drives me crazy to see guys just lay down and start pressing without any consideration for upper and lower back arch, foot placement for maximum leg drive and proper grip on the bar. Here is a great instructional video that will help you bench correctly and pain free while moving the most amount of weight.

 

[the_alcatraz]

I agree with what SL said on the bench being a total body lift.

 

[02gixxersix]

IMO you are trying to turn a compound movement into somewhat of an isolation movement. If your delts are feeling the most stressed then chances are they are underdeveloped, at least in relation to the other muscles utilized during this movement. This definitely means that you DO NOT want to take them out of the equation because they need to catch up. Maybe your form is off as well.

 

[desmond]

IMO you are trying to turn a compound movement into somewhat of an isolation movement. If your delts are feeling the most stressed then chances are they are underdeveloped, at least in relation to the other muscles utilized during this movement. This definitely means that you DO NOT want to take them out of the equation because they need to catch up. Maybe your form is off as well.

In fact, it could be his strongers are strong and taking over the lift.

I don't feel BB bench at all in my shoulders and I think its because my shoulders are comparatively weak (I BP more than double OP)

 

[b fold the truth]

Your shoulders hurt because you are likely not setting up correctly. Bench is a total body lift. From your feet to your traps. There is a proper way to set up so to have a mechanical advantage and you can use your body's leverage to move the most amount of weight in the safest possible manner. It drives me crazy to see guys just lay down and start pressing without any consideration for upper and lower back arch, foot placement for maximum leg drive and proper grip on the bar. Here is a great instructional video that will help you bench correctly and pain free while moving the most amount of weight.

]

Great video! That is how I try to bench when I do bench. I mostly only do closer grips though.

 

[Big_BK]

Same here clint, i seem to be much stronger with a close grip.

 

[b fold the truth]

Same here clint, i seem to be much stronger with a close grip.

I wonder why that is? I've close gripped 441 but don't think I can bench it...