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Bench press

I dont feel my chest

Sirgodz56
Sirgodz56 g Luis Almada
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2016
Posted

Hey everyone,

Im trying to do the bench press for push A but i dont feel any tension on. For wich exercise should i change?

 

Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Sirgodz56

Hey everyone,

Im trying to do the bench press for push A but i dont feel any tension on. For wich exercise should i change?

 

 You need to concentrate on the lowering and pushing on the bench, don't bounce off your chest. Try to squeeze your chest at the top of the movement. If you still don't feel like you're feeling the lift then switch to dumbbells.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Adawg38

 You need to concentrate on the lowering and pushing on the bench, don't bounce off your chest. Try to squeeze your chest at the top of the movement. If you still don't feel like you're feeling the lift then switch to dumbbells.

Agreed. Sirgodz56 - the bench is a great exercise, and Im sorry to say it, but if you dont feel the tension then there is something youre doing wrong.

MS Athelete / Super Hermanite / SHF
Kevit07
Kevit07 g Kevin Child
99 Post(s)
99 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2013
Posted
Make sure your setup is correct: back should be SLIGHTLY arched (a LOT of people over-emphasize this), feet planted firmly on the ground, and have hand placement where it feels comfortable (usually slightly wider than your shoulders). Bar should be lowered to where your nipples are, while making sure your elbows don't flare out thus putting the weight on your shoulders (the elbows should stay close to your lats). Start with a lower weight to get used to it. I also end my workouts with plate presses and flies, and focus on the contraction of the inner pectoral.
EliteOp
EliteOp g Gert Beeslaar
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted

I'm with you on this one and I'm skipping normal width-grip bench lately and doing closed grip and focusing on squeezing when at the top.

Also doing more flyes (cable and dumbbleel) and feeling it a -lot- more. Bench semi-works but I feel my front delts assisting too much.

 

Feel free to try.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Sirgodz56

Hey everyone,

Im trying to do the bench press for push A but i dont feel any tension on. For wich exercise should i change?

 

Lots of helpful information here @Sirgodz56!!

 

Make sure that your shoulder blades are retracted so that you are using more of your chest, and less of your shoulders, to push the weight up.

 

Try this techinque!

 

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samauriz
samauriz g Richard Curran
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 1969
Posted

Unfortunately ive had to stop all forms of chest exercise bar 1 due to lateral and medial epicondolytis (golfers and tennis elbow). I find any form of benching or cable work irritates my golfers elbow.

 

Therefore ive been limited to just one exercise, one which ive never really used but have been forced into and that is the traditional pec dec. The one where your elbows rest on pads at 90 degrees. I find there is no irritation whatsoever using this machine which is of great relief considering i cant stimulate my chest any other way

 

Im wondering what type of gains can i expect in terms of size from doing nothing but pec deck work for the forseable future. I find i get an incredible pump using this machine but as somebody who has never used it im unsure as to its benifits.

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: samauriz

Unfortunately ive had to stop all forms of chest exercise bar 1 due to lateral and medial epicondolytis (golfers and tennis elbow). I find any form of benching or cable work irritates my golfers elbow.

 

Therefore ive been limited to just one exercise, one which ive never really used but have been forced into and that is the traditional pec dec. The one where your elbows rest on pads at 90 degrees. I find there is no irritation whatsoever using this machine which is of great relief considering i cant stimulate my chest any other way

 

Im wondering what type of gains can i expect in terms of size from doing nothing but pec deck work for the forseable future. I find i get an incredible pump using this machine but as somebody who has never used it im unsure as to its benifits.

It is a good exersice but can you do push ups or flys ?

MS Athelete / Super Hermanite / SHF
samauriz
samauriz g Richard Curran
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 1969
Posted

Flys tend to aggrivate it the most as im using more grip at the bottom of the motion engaging the forearms which in turn aggrivates the tendons. Push ups not as aggrivating but unfortunately they still dont allow me to perform them pain free.

 

Pec deck is all i have found which takes the forearms out of it. I waas contemplating isometric training but i havnt got around to testing this yet

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: samauriz

Flys tend to aggrivate it the most as im using more grip at the bottom of the motion engaging the forearms which in turn aggrivates the tendons. Push ups not as aggrivating but unfortunately they still dont allow me to perform them pain free.

 

Pec deck is all i have found which takes the forearms out of it. I waas contemplating isometric training but i havnt got around to testing this yet

When you do flys, try just letting your palms rest on the handle attachments instead of actually gripping them. This should take some of the forearm engagement out of the exercise. See if that allows you to do them pain free.

 

Have you been to see a sports massage therapist to start getting work done on tight areas to rectify your tennis elbow issue? Thought about an elbow sleeve as well to see if that helps?

 

Aside from that, I guess you will have to make do with the pec deck. Maybe focus on frequency of training your chest with it, rather than total volume per workout. Maybe train it three times a week for example if you're only using the one machine, and play around with some slow tempo work to maximize your time there.

 

Hope that helps!

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samauriz
samauriz g Richard Curran
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 1969
Posted

Im using counter force braces which tend to relieve the load placed on the tendons to a degree put not completely.

 

Yes ive been to a therpaist but as you know yourself the process of healing a tendon is so slow and im reluctant to stop training the area completely if i can avoid it.

 

Ill play around with the frequency and see how that goes.

 

Thanks for reply!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: samauriz

Im using counter force braces which tend to relieve the load placed on the tendons to a degree put not completely.

 

Yes ive been to a therpaist but as you know yourself the process of healing a tendon is so slow and im reluctant to stop training the area completely if i can avoid it.

 

Ill play around with the frequency and see how that goes.

 

Thanks for reply!

Yeah it does take time. Hope it comes right ASAP!

Need 1 on 1 coaching? Send me a direct message to learn more!
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