hit the gym wrote:
He was wrong. The part of the bench that most recruits the chest is from where the bar is touching the chest to about half way up. Many people actually don’t use a full range of motion (only the bottom 1/2 to 2/3) to ensure that their chest does the majority of the work.
Thanks. But just that 1 or 2 inches before you touch the chest works the shoulders more no?
If you keep your chest big, generally it works the chest more than the shoulders. Shoulders and triceps generally start to take over towards the top of the movement. But, of course individual cases may vary.
In any case, ive been doing like you said since forever (lowering the bar till i touch the chest, without any bounce of course).
How are you at recruiting your chest? Can you voluntarily contract your pecs (both in unison and individually)?
DB’s do offer a greater stretch as MM mentioned, and can allow you to bring the bells together at the top (similar to a bent arm fly) which can help you to recruit the pecs.
You could also try something like pre-exhaust where you’d do a set of say flies (really any pec isolation movement would work though) and then immediately do your bench presses. This should help you to feel your chest working during bench.
Could you possibly post a video of you benching so we could check your form?[/quote]
keeping the chest big makes alot of sense!
i think you hit the nail on the head and i definitely see now what you mean.
yes i am doing DB presses, turning the weights at the top of the movement, they are great for recruiting the pecs like you said. ill try the pre-exhaust sometime.