How to FEEL Your Chest When You Bench Press for Maximum Chest Size
ฝัง
- เผยแพร่เมื่อ 22 ก.ค. 2017
- If you are not getting the chest size you want it might be because your bench press is working your shoulders and triceps, NOT your chest.
In this video, Sal, Adam & Justin demonstrate ways for you to improve your bench press and maximize your ability to feel the bench press in your chest to activate your chest muscles & maximize chest growth.
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''get connected first before you start to progress your weight''
this is key thanks buddys
this really help I had this problem where I'm doing bench press and only feel it in my shoulders and triceps
Mee to
Same
Same
same for years unfortunately. Never thought about this before.
same
3:16 first time i hear of this tip and is amazing. Its incredible the difference doing the barbell.
Agreed. Though not too helpful for a dumbbell press 😂
I absolutely LOVE you guys! SO happy I came across your channel - and it has helped both myself and clients. You look at things from a different perspective from Training and it is fantastic!
Great video. I finally felt the difference immediately after following the instructions arching my back and pressing inward on the bar. I just started working out about 3 weeks ago and was wondering why I was never sore in the chest area after working out. I knew something had to be wrong. Thanks for the vid gentlemen.
That intrinsic tension que, awesome! never heard of that one before!
For some reason i dont feel it in my chest when im actually benching but when i wake up in the morning i feel it in my chest lmao...
That's soreness, but that doesn't always necessarily mean you training was intense
Can also be an impingement of the neck muscles (that slide down the clavicle, getting pressed into the clavicle when tight, and connect with the shoulder). Keep an eye on it.
Exact same problem
Bob McBobbington what do you mean by this
You must be like uhhh you're about 10 hours late
Awesome video! You guys rock, I can't wait to bench today. I'll be sure to go lighter and try out these new "primers".
This was was _excellent_, thank you. My arms burn whenever I do a chest press for example, I never use my chest for anything and have crap posture. Amazing how many things are related. I love how you isolated things, this was so great.
Awesome thanks. Just what I was looking for.
I felt the difference right away! Really appreciate this video and you guys.
thank you ..thank you thank you thank you thank you so much to all of you three SIRs,,,,,,
Thanks, this was very helpful!
Thank you-so helpful
That was an is an awesome technique Sal D. said, like u trying to squeeze the barbell together .. I tried it after the video and it activated the chest immediately.. I’ve been following u guys for2 months
I feel it between shoulder and biceps. THIS HELPS SOOOO
Some good tips here. I also place a BOSU on the bench of floor and lay back on it between the shoulder blades as it also adds a little instability. Obvs drop any usual weights down until you get used to it.
Watch a lot if your videos... daily. This is the best one. More like this
Thank you thank you thank you for this video! I've been asking this #quah for forever. Thanks fellas
I am so glad I found this video, I have been doing this all wrong since I started working out. Immediately feel the difference
Fantastic!
finally just felt my chest thank you
👍I got right now Thanks!!!
Really useful, thank you. These videos are really helpful, just got into lifting after years of being purely cardio and getting good form at the moment is my main goal so I can then start building the weight up.
Synns did you lose alot of weight when you did all that cardio? Im just starting, im trying to lose weight and im being researching and people say Weight Lifting is more important than cardio if you want to lose weight. Im confused
@@alphawolf6736 No, do cardio as your main priority. This is coming from a 17 year old that lost a major amount of weight few years back and started lifting two years ago when at 15 years old. Cardio burns fat and you need low body fat to show the cuts of your muscles otherwise your muscles are just covered over the fat! So cardio as your main priority now. I say this as an example. Monday: Bench press along with Triceps workout; Tuesday: 20-40 minutes of cardio; Wednesday: Rest; Thursday: Deadlifts with bicep work; Friday: 20-40 mins of cardio; Saturday: Rest; Sunday: Rest. Rest is important for a person starting to lift as if you do too much when beginning, you will lose motivation as it's too rough on your body. Small steps at once, and God bless, take care!
Would this be the same position advice for incline bench press also? Please do an incline bench press video showing proper position
Found this video in 2024. I've been training for years and my chest would never grow, just get stronger (poor technique and posture). These techniques here have helped me finally feel it predominately in my chest vs my shoulders. I'm being humbled by dropping to 135lbs simply to connect correctly.
Thanks!🎉
Just discovered these videos. Super awesome. Wish I had all this knowledge 20 years ago. THANK YOU
Wish I had the knowledge 45 years ago. lol😂 Yeah, pushing 60 and just starting.
I envy this new generation...they have all the knowledge at their fingertips...back in the days we learned what not to do only after an injury 😅
Thank you for this, what a difference It has made.
Great to hear!
These guys are bloody magic
Yea, I feel NOTHING in my chest EVER
I found a solution!!!! I use bands prior to pressing to activate chest. Now, here’s the key, hammer strength press. It’s the only way I can feel my chest and I can feel it very well but only with the hammer strength machine!
Jiggin Johnson sounds great. Have you seen any results from using the hammer machine yet?
i feel it in my chest when i do flys like dumbbell flys but never when i use the bar
GwasBro I finally made some improvements and can finally feel my chest. Took me years to figure it out and what works for me. I basically re-learned how to bench press and dropped the weight all the way down to 135 when corona hit and I had to train in my garage. Now I’m repping 225 for 8 and my chest is exploding.
Yup I'm the same I never really feel it on benchpress but i get a gud pump with flys an pec dec
It be two years in April I've been consistently working out. And I'm still having problems getting this.
Just like most ppl here, i too was facing issues feeling my chest pump but if i do some bicep curls just enough to sore my biceps after that if i do chest i can literally feel my chest doing the lifts (guess the logic behind is that my hand muscles are dead so chest has to work in order to lift the weights)
prepping on the roll is a smart way to target the muscle set and train the mind for good bench work. Ive had several knee, shoulder and back rehabs and the same principles applied.
Absolutely!
This video deserves more likes.
Thanks guy's
Thank you for sharing your video to us.very inspiring God bless
You’re welcome!
I feel my chest burning watching these tips 😊
intrinsically
4:13 that guy is so random just interrupting so he can start with his techinque
Intrinsic interruption at it's finest
That was funny
and he did it in his best sleepy trucker voice
you see that side eye he gave him? Lol
The guy didn't get a chance to finish 😂
imma try these next chest
Great tips, awesome video. What length and width of foam roller are you using in the video? Thank you.
HOLY SHYT...THESE ALL WORK FOR ME,ESPECIALLY THE GRIP AND PUSH TO METHOD....THANK U
Thanks
I JUST GOT A MIND PUMP!
thanks, for months i have been bench pressin w and only hurting my shoulders
It’s a good way to activate the chest like it a lot
I never knew putting your shoulders back and squeezing the bar together activates your chest. I sub great video
I only found this out a few years ago. None of these bull shit videos point this most important technique out.
Hey coach, when I'm pulling my hands inward during the press I feel a lot of tension in my lower back.
probably why i wasnt dooing it right i was always getting pain between the delt and biceps and the pec feels nothing lol
Nice stuff, but guys plan your part right and stop trying to interrupt each other for the spot light
It was funny to watch. MY TURN MY TURN!!!!!!
I was waiting for the punch up to break out ha ha
I was doing bench press wrong today I didn't know I was doing it wrong thx for correcting me.
do you guys know how we call that flat bench that is wide where you sit but goes narrow where you lie your back? what's its use?
Who's here after wasting a chest day?
4:17 his eyes when he gets cut off lmao... it’s easy to just finish what your saying then verbally pass the invisible mic you guys should learn this instead of waiting for a que to jump in over someone when they are talking.. or have someone behind the camera man pointing to who’s next!
thanks fot the tips, but forget that wall stretch IMO
bro saved me for real
Can someone tell me the reason as whenever i do bench press i feel most of stress on lower back that i arched rather than my chest....any simple tip would help🙂I feel all strain on the arched lower back
Is the arcade machine part of your work outs?
I should have seen this video aeons ago!
So that's the mestake but and back is touching the bench but still forward rounded shoulders but now it's corrected 👌👍
Damn these guys are teaching us about benching but now someone has to teach them about leg day
I do try to create that natural arch and yet I still don't feel anything. I'm going to continue to practice these movements you guys spoke about and see what happens. Thank you!
Update?
@@mysticXyZ I feel my chest muscles completely now. I have practiced what they teach in this video and it really does work. I love working chest now.
@@marym6613 just put one plate under the front of the bench it'll create the arch
@@marccleary8592 What do you mean? If your properly set your back, it creates a natural arch.
@@marym6613 I feel like my shoulders are back, but still my shoulders are the only thing that gets any feeling
I’m still struggling , I feel like my stomach is actually out not my chest idk
I feel it mostly on my back muscles than chest
I just wasted the whole day chest massacre ( A beginner routine 5 days split) All those workouts and I didn't feel my chest. Now that I'm home and watching this video i did my elevated push up and now i feel my chest, Thanks i wish i watched it sooner.
wouldn't dumbbells be a much better as you can squeeze them in, vs the bar which you can't?
I feel it all way to much it hurts so much to where I can’t bench so I wouldn’t complain
These guys would be perfect for playing the kingpins in a heist movie.
Why on earth is there just two other guys just walking around with him and watching him
4:56 before each set and 3:15 during each rep are great advice. You will feel your chest when bench pressing if you follow this.
I recorded myself benching and it looks right but still no feeling in my chest
When I benchpress I have the same problem, where I only feel it in my triceps. Im gonna try this tommorow focusing on my shoulder and my chest
Wat was outcome?
How’d it go
@@JC3178 Trick is to pre activate chest during warmups, it works i have tried it, just try not to hurry during sets and reps
@@anuragsharma1993 thanks bro
When i am doing bench press or dumbell press like normal inclined or declined i just feel it in my triceps and collar bone dont know why
Any solution or suggestions guys 🤔🤔🤔🤔
Interesting. It seems the bench press is more about squeezing the arms together than pushing the arms forward.
The 2 guys behind are like , what is he doing ?
i’m not going to lie I feel so stupid 😂 I didn’t even know you had to arch your back like that when doing bench presses i’ve just been laying flat on the bench... 😩
1 rule just do light face pulls holding it at stretched position every day 10 good fine reps no need to go heavy and keep at it and you will detract your scapula any time and shoulders forward in no time
Pablo Escobar you know 😂😂
still can't feel. how come push ups feels more than bench press
Yea same
Same :(
mind muscle connection
I struggled with this for a year. What helped me was to check my ego, lower the weight to 50/60% of max. Make sure you really stick your chest out by tucking in your shoulderblades, the body part thats most elevated will take over, thats physics. Do half reps from the bottom up to halfway up and down, thats the movement that is solely on the pecs, higher than that is mostly tricep. Im not saying to half ass it, but the motion will make you feel your pecs, wich in turn will build that connection
After all these years... i did all chest exercises like a fuking idiot! thanx for the video
I tried everything it just doesn’t work idk why
Someone needs to tell them what "intrinsic" means.
eccentric?
Whenever there's an imbalance why do you guys go into like bodybuilding mentality except for justin, he's right, it's about bad posture and correcting posture, mobility, flexibility. When there's imbalance think therapy, not more body building.
Yes for body building, you can do some type of fly and squeeze. Do flys before bench or static holds in like a bear hug.
Or you can think therapy.
I'm sure the other two will think of oh, do more rows, work on rear delts. Justin is right on.
What I've been doing and you guys can take this...go to a lat pull down or bands from the top and do sort of reverse shrugs. retract your shoulder blades and shrug your shoulders down and do static holds and reps.
After you do 50 reps when you walk away, your shoulders will be so tight that you'll walk around with your shoulders automatically retracted and and down.
If we are so use to use pushing we needs shit to pulling.
Static hold in a stretch from a pull up bar and from a lat pull down is so different and if you don't do both stretches in both directions, you'll get imbalances. We need reverse tension.
But most cant do that cause of shoulder mobility thus you need to work on shoulder mobility. NOT more body building.
Whenever there's imbalance I always think therapy because duh, doing the body building way got you that imbalance. So why do more body building mentality to correct it.
Justin should do more vids.
A therapist will always get you into stretching, massages, mobility before any strengthening or hardening.
Naru Pickles boi if you don't get!!
Naru Pickles You apparently do not listen to their podcast nor follow them outside of TH-cam. They have hours of information on fixing imbalances. They have a new program called "Prime Pro" for this particular element. Everything you've mentioned, they've talked about long before.
Naru Pickles you must be new to Mind Pump . Refer to Maps Prime Pro or Prime
Naru Pickles wow dude you're so smart. I'm only going to listen to your advice now.
(Sarcasm implied btw)
Feeling in it your chesticles
the trainer at my gym is shithead. I've been complaining about the same issue. thanks for the video
the reason you feel other muscles while doing chest means your cheast is weak and to push the weight need others muscles to help. once your chest gets stronger it will take over.
3:30 the action of pushing hands inwards - can that be done with dumbbells?
no
ok thnx
of course yes, that's why we do dumbbell press. we cannot move the hands close to each other when grabbing a bar but can with dumbbells. that's why during a DB bench press, you bring the dumbbells together at the top of the movement (hence bring hands together and shortening the peck to feel it more)
That doesnt work for me i cant even do the movement with no we8ght at all
They need a 4th and 5th guy to provide additional unique techniques.
When I retract my shoulders into my ' backpocket' and start pressing, my range of motion is short as hell and it hurts in my front delts. Been having trouble growing a chest, stuck on the same weight for ages and my chest activation is well, its there.... but somewhere. Help..
That's because you have no scapular movement when you're pinning your shoulders back and down. Have a look at scapulohumeral rhythm and the bench press. Basically your upper arm is meant to move with your shoulder blade (scapular). If you keep your shoulder blade locked in place and move your upper arm, you aren't making enough space in your shoulder socket. You're probably impinging a tendon in your shoulder as a result.
I used to have this a lot and have only just fixed it after years of issues. Because you're lying on a bench in a bench press, you can't move your shoulder blades. You probably wouldn't get this issue if you're doing a push up or a cable press.
Have a look at the function of the serratus anterior too.
Despite the arch, I don't feel anything 😓😓. It's depressing lol.
It’s wried because when doing normal bench press My shoulders don’t hurt (because I retract them) and I can sometimes get my chest in it if I pause at top and try to squeeze it.
But when doing wide grip(first time today) my left shoulder started hurting even though I had my shoulders retract and elbows at a 45 angle. Didn’t feel my chest either but it was my first time doing wide grip.
But it’s always my left shoulder that hurt when doing different exercises. So gonna have to go to the doctor
I think these guys just heard a new word and thought, shit that sounds good, I'm going drop this wherever I can.
the foam roll just hurts my back
Chesticles lol
You guys have tiny calf.
Chestacles, breastacles, testacles
No differents
Take your tshirts off guys, so we can see the muscles and learn more, I am smart yeahh😎
It's "lie" not "lay." Chickens lay eggs. People lie down.
3 guys talking chest exercises.... 3 average chests
wow we life in 2017 and people think in Chest Press the chest is working ??? Wow... I mean... wheres your brain when you Train?
what the fuck did you write
xenophanes lmao - what I was thinking. (Sorry , this vid just st popped on my TH-cam today)
@@thecorruptversion top 10 unsolved mysteries