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Benching Tips

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CoupeBoy
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2005/08/01 21:39:01 (permalink)
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Benching Tips

Hi fellas,

Can any one give me a few pointers on focusing my bench press on my chest. I feel I have a good technique but my arms still get a hammering and often I feel my chest can do so much more, but my arms seem to fail first. I'm extending the chest on the down stroke and squeesing the life outta them on the up stroke, but is there anything else I can try, like grips or positioning. I'm also varying my angle of bench every couple of sets too.
Thanks a lot,

Clint.
#1

12 Replies Related Threads

    mad_cereal_lover
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    RE: Benching Tips 2005/08/01 23:53:11 (permalink)
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    Have you tried bumbell pressing mate?

    mcl

    ORIGINAL: CoupeBoy

    Hi fellas,

    Can any one give me a few pointers on focusing my bench press on my chest. I feel I have a good technique but my arms still get a hammering and often I feel my chest can do so much more, but my arms seem to fail first. I'm extending the chest on the down stroke and squeesing the life outta them on the up stroke, but is there anything else I can try, like grips or positioning. I'm also varying my angle of bench every couple of sets too.
    Thanks a lot,

    Clint.

    #2
    swellin23
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    RE: Benching Tips 2005/08/02 00:10:43 (permalink)
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    Yah right before you are about to do a set, flex your upper body (everything) hard and then lift, especially arms, and try to stay flexed the whole set. Feels good.
    #3
    wiffers
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    RE: Benching Tips 2005/08/02 10:43:48 (permalink)
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    Have you tried bumbell pressing mate?


    Would agree - dumbbells hit my chest a LOT harder than a bench.

    We don't have a barbell bench, but I can push 120kg on a smith machine, seems to get triceps shoulders etc too.

    I slightly incline a bench, put a 35kg dumbbell in each hand, do 3x8ish at the moment and I REALLY feel the pump. Chest has also shot out.

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #4
    superfunk
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    RE: Benching Tips 2005/08/03 09:24:16 (permalink)
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    Do you keep your shoulders pinned back throughout the exercise? You could try pushing the bar only 2/3 of the way up before lowering again, the top 1/3 is mostly triceps.

    Also it could be that your triceps just need more strength, how do you train them?
    #5
    CTR1
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    RE: Benching Tips 2005/08/03 10:46:24 (permalink)
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    Dont know how long youve been training but if it is annoying you that much you could do some pre-exhaust sets first.

    Choose an isolation exercise for your chest i.e. Dumbell fly, perform 2-3 sets of isolation work first to pre-exhaust the chest and then move onto bench press. Your tri's should still be fresh letting you work your chest fully. Wont do anything to develop your tri strength so you will need to target these at another time.
    #6
    tokar
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    RE: Benching Tips 2005/08/03 12:42:57 (permalink)
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    I'd go with the dumbbell pressing recommendation. Barbell bench pressing tends to focus a lot more on the shoulders and triceps.
    #7
    CoupeBoy
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    RE: Benching Tips 2005/08/04 00:28:12 (permalink)
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    Thanks a lot fellas. Thats definately given me something to think about this week. I am currently doing db flys, but not done any db presses before. So its sounding to me like I need to be adding db presses into my workout. Would you recommend I introduce these into my chest day, along with benching and db flys??
    #8
    CoupeBoy
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    RE: Benching Tips 2005/08/04 00:39:06 (permalink)
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    Also, just out of interest (I like to analyse why and how different exercises work the different muscles) why does the db press work chest better than bench press? The obvious thing is, I guess, the way the two dumbells are seperate, and allow more flex in the chest rather than relying on the shoulders and tris to do the work while your arm angle and grip position remains fixed in a bench press.

    Clint
    #9
    CoupeBoy
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    RE: Benching Tips 2005/08/04 00:41:22 (permalink)
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    ORIGINAL: CTR1

    Dont know how long youve been training but if it is annoying you that much you could do some pre-exhaust sets first.

    Choose an isolation exercise for your chest i.e. Dumbell fly, perform 2-3 sets of isolation work first to pre-exhaust the chest and then move onto bench press. Your tri's should still be fresh letting you work your chest fully. Wont do anything to develop your tri strength so you will need to target these at another time.


    Very interesting idea, pre exhausting the chest. I shall try this next week.
    #10
    CoupeBoy
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    RE: Benching Tips 2005/08/04 00:43:15 (permalink)
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    Also, do you tend to alternate your grip position on the bar, or stick to a favourite. I seem to prefer the wide grip on the barbell, as I find a close grip tends to target the tris more ??

    Clint
    #11
    kinkymisspinky
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    RE: Benching Tips 2005/08/04 19:56:34 (permalink)
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    ORIGINAL: CoupeBoy

    Can any one give me a few pointers on focusing my bench press on my chest. I feel I have a good technique but my arms still get a hammering and often I feel my chest can do so much more, but my arms seem to fail first. I'm extending the chest on the down stroke and squeesing the life outta them on the up stroke, but is there anything else I can try, like grips or positioning. I'm also varying my angle of bench every couple of sets too.
    Thanks a lot,

    Clint.

    Do you mean you want to focus on strength off your chest? If so I would give the pre-exhaustion a miss - you won't see many strong benchers doing that. You want to be doing bottom position benching, cambered bar bench, db bench, paused bench and speed work if you're having trouble a few inches off your chest. If you're having problems very close to your chest (rather than right on it) perhaps try a low board press.

    How wide is your grip? Try using a wide grip if your grip is narrow. Wider than usual grip will help you off your chest but if you already bench wide this exercise may be contraindicated. What is your technique like? If you want to bench big weights you'll have to make sure its spot on - arch, pinned shoulders, leg drive etc.

    Btw dbs hit chest more due to increased ROM, also the stimulus of having to balance two independent weights is useful (not specifically for chest, just in general).

    Stay away from the smith unless you want to actively bugger your shoulders.
    #12
    sillynarbie
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    RE: Benching Tips 2005/08/04 20:04:33 (permalink)
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    Was gonna say dumbells probably work better cuz of increased ROM, if you imagine an axel between the 2 dumbell bars it goes much lower than a barbell.
    #13
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