Bench Problems...

Bigger Stronger Leaner Powerlifting & Strength Sports
1

So I have started benching again, but I have been having some problems, namely pec recruitment. It seems when I do flat bench with a barbell only place I feel it is in my triceps–grip is about one hand width out from the beginning of the kurling. But when I use dumbbells I really feel it in my pecs. Any tips?

2

Anyone got tips for pec recruitment lol?

3

Try widening your grip to at least pinky on rings. I have my ring finger on the rings when I press raw and middle finger on when I press in a shirt.

4

yea it prob has to do with your grip, try widening a little bit…

5

yeah man widen your grip and be sure you are using the correct form when you bench, i always put my pinky on the rings its what i prefer, seems like you are doing a slightly wider form of the close-grip

6

[quote]sailortom wrote:
yeah man widen your grip and be sure you are using the correct form when you bench, i always put my pinky on the rings its what i prefer, seems like you are doing a slightly wider form of the close-grip[/quote]
Elbows tucked and pointed to the floor is the correct form, right? In all honesty, I am new to benching for strength. I did olympic lifting prior to this and never benched and it is pretty sad…

7

bench for strength → mostly triceps

8

With elbows tucked you should feel it in your triceps. I have no doubt your pecs are working, they are probably just relatively strong so you don’t really feel it.

9

[quote]kickureface wrote:
bench for strength → mostly triceps[/quote]

*shirted benching

Look at all the best raw benchers, they don’t have a huge tuck, but they do have thick as fuck chests.

10

In and old QA column, Thibaudeau said to add half a rep on the lower part of the movement:

  1. lower the bar to the chest;
  2. lift it halfway;
  3. lower it to chest again;
  4. lift it all the way;

Count this as one rep.

You can also pre-fatigue your pectorals with a set of DB flyes or peck deck BEFORE benching: this should help your muscle-mind connection (using pecs instead of tris). Yes, I know, it’s a BBing trick, but just give it a try :wink:

11

Try to use a bit wider grip and lower the bar near the clavicular.But in my opinion it would be better to stay with standar grip bench press because i think that the lack of Mind-Muscle Connection is accountable for this.Of course i dont know muck about you so its just a theory.