I have heard that the Bench Press is mostly a front delt exercise. Is this true? If it is true then why do people who can bench a lot have such a big chest? Are they complimenting the bench press with a lot of other different movements?
I am currently following the Anti-Bodybuilding hypertrophy program by Chad Waterbury and I am worried my chest isn’t going to grow because of this new info I have read about.
I have noticed that dumbbell bench press and pushups get a lot more blood flowing to the chest then barbell bench press.
Also if I am going mostly for strength should I really be flexing my chest at the top of every rep?
A little info on how I do the bench press.
My grip on the barbell bench press is set so when I lower the bar to my chest my forearms are at a 90 degree angle to my upper arms. I keep my feet on the groud and do nothing to change the curvature of my back. I lower the bar in somewhat of a fast but controlled manner until it touches about an inch below my nipples. I then raise it until my arms are locked out.
I really feel like it isn’t doing what it is supposed to for the reasons like lack of a pump plus I get absolutly no DOMS from doing them.