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  • Posted On: 10-31-13, 11:58 am (EDT) #1

    Flat Bench Press Form ???!!!

    October 31, 2013, 11:58 am

    I have the flat barbell bench press as the foundation for my current chest routine. The problem is that my anterior delts alway fatigue way before my chest does. This happens on the bench and on fly's too.

     

    I do a handfull of things to take my shoulders out of the equation for chest day, but they still get worked...I don't want them to get worked on chest day.

     

    Here is what I do. Pinch shoulders back, contract lats to pull shoulders down, slight arch in back, feet flat on the floor and pushing through the lift, I try to flex my chest all the way through the lift, and at the top of the lift I push my hands together like a fly (more of a static movemment to engage the chest more).

     

    Typing all that makes it sound really complicated...but it's not.

     

    Last week I noticed that if I stop about 2 to 3 inches off of my chest (elbows at or just below 90 degrees) instead of touching my chest with the bar, I don't work the delts as much and my chest still gets worked well.

     

    So, here is the question...

     

    Am I just shoulder dominant and should pick a different exercise? Is stopping short on the bench form going to hurt the gains?  

  • Posted On: 10-31-13, 3:17 pm (EDT) #2

    Flat Bench Press Form ???!!!

    October 31, 2013, 3:17 pm

    By the sounds of it you have the correct setup for the bench press so that's not the issue. I think you need to stimulate the pecs more by adding a horizontal adduction torsion through both the concentric and eccentric by trying to force your hands together. It terms of depth I think stopping 2 inches is fine. I personally never touch the chest. The 1-1-3 tempo is also very important during the bench press. I think the emphasis for pec stimulation should be the 1 second hold at the bottom of the movement as this eliminates the stretch reflex and really causes the pecs to work to create the movement. Have you tried a slight decline?

  • Posted On: 10-31-13, 4:45 pm (EDT) #3

    Flat Bench Press Form ???!!!

    October 31, 2013, 4:45 pm
    Posted by: Markohumm

    I have the flat barbell bench press as the foundation for my current chest routine. The problem is that my anterior delts alway fatigue way before my chest does. This happens on the bench and on fly's too.

     

    I do a handfull of things to take my shoulders out of the equation for chest day, but they still get worked...I don't want them to get worked on chest day.

     

    Here is what I do. Pinch shoulders back, contract lats to pull shoulders down, slight arch in back, feet flat on the floor and pushing through the lift, I try to flex my chest all the way through the lift, and at the top of the lift I push my hands together like a fly (more of a static movemment to engage the chest more).

     

    Typing all that makes it sound really complicated...but it's not.

     

    Last week I noticed that if I stop about 2 to 3 inches off of my chest (elbows at or just below 90 degrees) instead of touching my chest with the bar, I don't work the delts as much and my chest still gets worked well.

     

    So, here is the question...

     

    Am I just shoulder dominant and should pick a different exercise? Is stopping short on the bench form going to hurt the gains?  

    I think it is an issue with your form.  You should be able to bring the barbell down to your chest and take your shoulders out of the exercise if your elbows are slightly angled in and your shoulderblades are pinched back.

    Check out the form I explain in this video.  It should really help you out my friend! 

    Also, let's see some photos on your profile! :) #HTH

     

  • Posted On: 10-31-13, 4:50 pm (EDT) #4

    Flat Bench Press Form ???!!!

    October 31, 2013, 4:50 pm
    Posted by: Markohumm

    I have the flat barbell bench press as the foundation for my current chest routine. The problem is that my anterior delts alway fatigue way before my chest does. This happens on the bench and on fly's too.

     

    I do a handfull of things to take my shoulders out of the equation for chest day, but they still get worked...I don't want them to get worked on chest day.

     

    Here is what I do. Pinch shoulders back, contract lats to pull shoulders down, slight arch in back, feet flat on the floor and pushing through the lift, I try to flex my chest all the way through the lift, and at the top of the lift I push my hands together like a fly (more of a static movemment to engage the chest more).

     

    Typing all that makes it sound really complicated...but it's not.

     

    Last week I noticed that if I stop about 2 to 3 inches off of my chest (elbows at or just below 90 degrees) instead of touching my chest with the bar, I don't work the delts as much and my chest still gets worked well.

     

    So, here is the question...

     

    Am I just shoulder dominant and should pick a different exercise? Is stopping short on the bench form going to hurt the gains?  

    I think it is an issue with your form.  You should be able to bring the barbell down to your chest and take your shoulders out of the exercise if your elbows are slightly angled in and your shoulderblades are pinched back.

    Check out the form I explain in this video.  It should really help you out my friend! 

    Also, let's see some photos on your profile! :) #HTH

     

  • Posted On: 10-31-13, 10:12 pm (EDT) #5

    Flat Bench Press Form ???!!!

    October 31, 2013, 10:12 pm
    Posted by: Markohumm

    I have the flat barbell bench press as the foundation for my current chest routine. The problem is that my anterior delts alway fatigue way before my chest does. This happens on the bench and on fly's too.

     

    I do a handfull of things to take my shoulders out of the equation for chest day, but they still get worked...I don't want them to get worked on chest day.

     

    Here is what I do. Pinch shoulders back, contract lats to pull shoulders down, slight arch in back, feet flat on the floor and pushing through the lift, I try to flex my chest all the way through the lift, and at the top of the lift I push my hands together like a fly (more of a static movemment to engage the chest more).

     

    Typing all that makes it sound really complicated...but it's not.

     

    Last week I noticed that if I stop about 2 to 3 inches off of my chest (elbows at or just below 90 degrees) instead of touching my chest with the bar, I don't work the delts as much and my chest still gets worked well.

     

    So, here is the question...

     

    Am I just shoulder dominant and should pick a different exercise? Is stopping short on the bench form going to hurt the gains?  

    Markohumm,

     

    This is why I am a big proponent of dumbell chest work.  I had similar issues the first 5 years I started lifting.  Scott's form is a perfect example of how to properly do barbell chest press for maximum chest stimulation.  I have found that some people are bio-machanically challeneged and not suited for barbell presses.  I am one of them.  Due to a bad arm break when I was 9 years old, my right arm is a bit "off" so barbell pressing doesn't work well for my chest.  When I switched to dumbells, all problems were solved.  I am not suggesting this is you situation but it could be just based on your unique bio-mechanics.  May be worth a shot to try dumbells regularly :-)

     

    John

  • Posted On: 11-04-13, 9:12 am (EST) #6

    Flat Bench Press Form ???!!!

    November 4, 2013, 9:12 am
    Posted by: Markohumm

    I have the flat barbell bench press as the foundation for my current chest routine. The problem is that my anterior delts alway fatigue way before my chest does. This happens on the bench and on fly's too.

     

    I do a handfull of things to take my shoulders out of the equation for chest day, but they still get worked...I don't want them to get worked on chest day.

     

    Here is what I do. Pinch shoulders back, contract lats to pull shoulders down, slight arch in back, feet flat on the floor and pushing through the lift, I try to flex my chest all the way through the lift, and at the top of the lift I push my hands together like a fly (more of a static movemment to engage the chest more).

     

    Typing all that makes it sound really complicated...but it's not.

     

    Last week I noticed that if I stop about 2 to 3 inches off of my chest (elbows at or just below 90 degrees) instead of touching my chest with the bar, I don't work the delts as much and my chest still gets worked well.

     

    So, here is the question...

     

    Am I just shoulder dominant and should pick a different exercise? Is stopping short on the bench form going to hurt the gains?  

    Hey bro, it sounds to me is if you are lowering the bar to high up near your delts. Try lowering the bar just over your nipple line. You will feel more chest activation. Try to pinch you shoulder blades and drive them into the bench. This will give you more power while pressing the weight and will also take tension off your shoulders. Everyone gave you great info, just thought I'd add this.

  • Posted On: 11-04-13, 11:01 am (EST) #7

    Flat Bench Press Form ???!!!

    November 4, 2013, 11:01 am

    Great feedback. Thanks everyone.

     

    For the guys who said form was off...DUDE!!! I have watched countless vidoes and read tons of articles on form. I have tried all kinds of different things. Not sure that is the issue...not sure it isn't the issue.

     

    Since it was mentiond above, I also broke an arm when I was young. My left arm was broken in three places and the the radius and ulna were twisted around at the elbow. Because of that, my left arm is stronger and feels longer when I push through something like the bench press. Wierd right?

     

    Anyway. Thanks again guy's.

  • Posted On: 11-04-13, 4:35 pm (EST) #8

    Flat Bench Press Form ???!!!

    November 4, 2013, 4:35 pm

    Hey guys, 

    Not jacking this thread, merely adding to it (in an effort to help myself and OP).


    I too have been battling to remove shoulder invovlement in my chest press movements (barbell and db bench press). 
    In doing so, I studied Scott Herman's form video (as pasted in the posts above), especially the part about pinching your shoulder back...but what I find using this form is my inner back muscles (between my shoiulder blades) get reallys sore/aches. It feels like those back muscles are doing more work than my chest...but not in a good way, it really doesn't feel great.  I am assuming it is incorrect form.

    Any suggestions? Perhaps from someone who has felt the same and has corrected it?

    Thanks guys!!

  • Posted On: 11-12-13, 11:40 am (EST) #9

    Flat Bench Press Form ???!!!

    November 12, 2013, 11:40 am
    Posted by: Scott_Herman

    I think it is an issue with your form.  You should be able to bring the barbell down to your chest and take your shoulders out of the exercise if your elbows are slightly angled in and your shoulderblades are pinched back.

    Check out the form I explain in this video.  It should really help you out my friend! 

    Also, let's see some photos on your profile! :) #HTH

     

    Seriously more people need to see this video Scott. 80% of the people in my gym do this wrong, some even have the bar come close to their neck. Ever since I've been using this form, I can push harder and for more reps.

  • Posted On: 11-12-13, 12:27 pm (EST) #10

    Flat Bench Press Form ???!!!

    November 12, 2013, 12:27 pm

    The hardest part with trying to pin-point the exact issue with form is that you can describe what you're doing, but without actually seeing it, it's hard to correct. If you've gone through all the videos and articles and you're 100% confident in your form, my suggestion would be to just try some other things and see how it feels best for you. Just use the 'proper' form as a guidline.

     

    Once you figure out how you can do it so that it feels good for you, slowly try transitioning towards the perfect form for the bench press.

     

    BuffMonkey, I haven't felt that pain while bench pressing, nor do I know your workout. But if you're back is giving you issues when you bench and you don't think it's your form, try what I said above. If that doesn't help maybe you should look at strengthening your back?

  • Posted On: 11-13-13, 4:42 pm (EST) #11

    Flat Bench Press Form ???!!!

    November 13, 2013, 4:42 pm
    Posted by: Markohumm

    Great feedback. Thanks everyone.

     

    For the guys who said form was off...DUDE!!! I have watched countless vidoes and read tons of articles on form. I have tried all kinds of different things. Not sure that is the issue...not sure it isn't the issue.

     

    Since it was mentiond above, I also broke an arm when I was young. My left arm was broken in three places and the the radius and ulna were twisted around at the elbow. Because of that, my left arm is stronger and feels longer when I push through something like the bench press. Wierd right?

     

    Anyway. Thanks again guy's.

    Oh wow, that is horrible Mark.  I can defintiely see that affecting some of your exercises :/

  • Posted On: 11-13-13, 4:43 pm (EST) #12

    Flat Bench Press Form ???!!!

    November 13, 2013, 4:43 pm
    Posted by: BuffMonkey

    Hey guys, 

    Not jacking this thread, merely adding to it (in an effort to help myself and OP).


    I too have been battling to remove shoulder invovlement in my chest press movements (barbell and db bench press). 
    In doing so, I studied Scott Herman's form video (as pasted in the posts above), especially the part about pinching your shoulder back...but what I find using this form is my inner back muscles (between my shoiulder blades) get reallys sore/aches. It feels like those back muscles are doing more work than my chest...but not in a good way, it really doesn't feel great.  I am assuming it is incorrect form.

    Any suggestions? Perhaps from someone who has felt the same and has corrected it?

    Thanks guys!!

    Sounds like you may have weak spine errectors.  If you are not used to this form and don't focus a lot on squeezing your shoulder blades during other exercises, you will defintiely be sore until the muscles strengthen :)

     

    Just takes time.

  • Posted On: 11-13-13, 4:45 pm (EST) #13

    Flat Bench Press Form ???!!!

    November 13, 2013, 4:45 pm
    Posted by: Dale

    Seriously more people need to see this video Scott. 80% of the people in my gym do this wrong, some even have the bar come close to their neck. Ever since I've been using this form, I can push harder and for more reps.

    haha yeah man you should post a flyer in your gym about it.  Then take a photo and post it here for me to see haha :) #LEGIT

  • Posted On: 11-13-13, 4:46 pm (EST) #14

    Flat Bench Press Form ???!!!

    November 13, 2013, 4:46 pm
    Posted by: Braser

    The hardest part with trying to pin-point the exact issue with form is that you can describe what you're doing, but without actually seeing it, it's hard to correct. If you've gone through all the videos and articles and you're 100% confident in your form, my suggestion would be to just try some other things and see how it feels best for you. Just use the 'proper' form as a guidline.

     

    Once you figure out how you can do it so that it feels good for you, slowly try transitioning towards the perfect form for the bench press.

     

    BuffMonkey, I haven't felt that pain while bench pressing, nor do I know your workout. But if you're back is giving you issues when you bench and you don't think it's your form, try what I said above. If that doesn't help maybe you should look at strengthening your back?

    Yeah I agree.  If we could see a video from Markt hat could really help pinpoint the issue :/

  • Posted On: 11-14-13, 5:41 pm (EST) #15

    Flat Bench Press Form ???!!!

    November 14, 2013, 5:41 pm
    Posted by: Scott_Herman

    haha yeah man you should post a flyer in your gym about it.  Then take a photo and post it here for me to see haha :) #LEGIT

    I would do that but I feel like showing people your video would be more effective haha

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