Not Feeling it in my Chest

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  • wheird
    wheird Posts: 7,963 Member
    Benchpress is more of a tricep and anterior deltoid exercise anyway, contrary to popular opinion.

    However, if you want to engage your chest more, widen your grip. The reason you're not feeling it much now is because your triceps are the weakest part of the chain and fatiguing the fastest.
  • matthawthorneisamyth
    matthawthorneisamyth Posts: 196 Member
    Flyes or incline dumbell bench presses. The flat bench isn't gonna give you a lot of chest tension through the full pectoral ROM.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I've actually tried with my trainer to bench with an arch and push from my toes (but I haven't tried flat feet pushing from heels yet). One thing I noticed was that I was putting a ton of pressure on my lower back. My trainer told me that I should be arching through my thorasic extension, and thus, showed me some foam rolling exercises to help bring that into play. But since then, i've actually been too scared to arch again. I guess I should try again or get another trainer to work on this exercise with. I mean it took me half a year to get the mechanics of squat and deadlift down, and i'm still working on those exercises. I'm scared it's going to take really long to learn how to bench too. But I guess it's all in the process bro. So I guess because i'm not arching and because i'm not driving feet against the ground, this is why i'm not feeling it in my chest? Even with dumbbells?

    Let's all be a little clear here: benching is not comfortable.

    it's uncomfortable. you get used to it- and it becomes more normal/natural feeling through sheer use- but it is not a position you would regular find yourself in or want to normally be in. It takes some time to really get used to being in that arched position- I tend to feel it the most in my quads from the stretch and then my lats from tension- all the way at the bottom of them- not just the sides. Keep working on it- and yes- you can work your arch with just the bar- no need to load up if you aren't comfortable.
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