question: so i tried emphasizing my chest more while benching..

[nimbus]

cause my front delts and arms seem to be growing but not my chest. I read an article about this, so today i lowered the weight, arched my back a little, and stuck my chest out while benching..trying to focus on the chest muscles. I thought i was hitting my chest more while doing the exercise, but when i was finished my shoulders burned worse than they ever have from lifting. I seriously just sat on the bench in agony afterwards lol. Do you guys think i am fucking up with form even more, or do you think my shoulder muscles/joints just need to adapt to this new way of lifting?

 

[Scotsman]

Where were your elbows during the lift?

Could be either form or just your body adjusting to something new. A big part of it is to really focus on squeezing the pecs during the lift. Sounds goofy but it's all back to the mind muscle connection.

Cheers,
Scotsman

 

[nimbus]

Where were your elbows during the lift?

Could be either form or just your body adjusting to something new. A big part of it is to really focus on squeezing the pecs during the lift. Sounds goofy but it's all back to the mind muscle connection.

Cheers,
Scotsman

i think my elbows flared out. no bueno?

 

[Scotsman]

i think my elbows flared out. no bueno?

Exacta mundo. Try to keep your elbow down towards your waiste a bit. Once the flare then your shoulder will once again be emphasized and you most like will lose your arch as well. You may have to move your grip in a little bit to facilitate the new angle for a bit until you get used to it. Also you need to keep your shoulder down as well as pinned back. Your lats are going to play an important role in keeping your shoulders in the right place.

Cheers,
Scotsman

 

[nimbus]

Exacta mundo. Try to keep your elbow down towards your waiste a bit. Once the flare then your shoulder will once again be emphasized and you most like will lose your arch as well. You may have to move your grip in a little bit to facilitate the new angle for a bit until you get used to it. Also you need to keep your shoulder down as well as pinned back. Your lats are going to play an important role in keeping your shoulders in the right place.

Cheers,
Scotsman

thank you, i'll report back next week on how that goes!

 

[Scotsman]

thank you, i'll report back next week on how that goes!

Cool, hope it helps.

Cheers,
Scotsman

 

[Longhorn85]

cause my front delts and arms seem to be growing but not my chest.

Do you do any exercises for chest other than bench press?

 

[nimbus]

Do you do any exercises for chest other than bench press?

incline press, flyes on a bench, dips leaning forward. Sadly i always leave chest day with sore shoulders and feel nothing in my chest. I used to feel my inner chest pretty well when i did weighted dips, but i kinda injured myself competing with my friend to see who could do the most reps with 90 lbs. I'm scared to use weight again and reaggravate, so i just do body weight dips at the very end and it is enough of a struggle.

 

[artificialaspirations]

widen up the grip, don't lockout on top, think about the chest (specifically the center), make sure your legs are planted and knees at 90*.

 

[Sub-Zero]

widen up the grip, don't lockout on top, think about the chest (specifically the center), make sure your legs are planted and knees at 90*.

sorry but im going to jump in here and tell nimbus to NOT WIDEN HIS GRIP!!!

dont risk your rotators good bro, just try what scotts said and keep at it. also add in those cable crossovers and ditch the bench flys!

 

[fortunatesun]

I'd also try doing 2-3 very light 20-rep sets of lateral raises or similar after you finish your bench workout. This should act as prehabilitation/active recovery to keep the muscle in your shoulders loose and less sore.

 

[nimbus]

so i tried playin with the elbows but i cant get them in and still have the lift feel normal..my 'bows really arent flared much at all though.

I took some advice that subz gave me and did some really high rep/low weight bench work until i could feel a pump in my chest. Then i did my normal sets, and low and behold i was totally in tune with my chest and felt it working!! I didn't have any shoulder pain at all when i was through benching, so hopefully i'm on the right track now. Sucks though having to swallow your pride and cut back on the weight, but it will all be worth it once i grow some nice titty