How do i use my chest and not my shoulders when bench pressing?
I have been trying to get a better form when bench pressing but no matter what i try i feel it in my shoulders and not in my chest.
My legs are plased flat on the ground, but on the bench back slightly up, chest up and shoulders back.
But when i push the barbell my shoulders still does all the work.
retract your scapula like you're squeezing a tennis ball on your back with your shoulder blades. Do that all the way thru the ROM. Don't flare your elbows out. Focus on flexing and using your pecs. Warm up with this form in mind then do your heavy sets
Yes. If you keep your upper arm perpendicular to your torso, you will fuck up your shoulders on top of not putting any emphasis on your chest. Lie on the bench with arms out, like you're crucified. Now move your elbows halfway towards your waist. That isn't the bottom of the rep, but your elbows should pass through that point during your rep
whenever I lie down on a bench, one of my shoulders falls behind and I can't keep both of my shoulders on the bench
that gave my shit tons of shoulder pain but thank god i switched to dumbbells and found a wider bench
Find something roughly your size and push it away from you as hard as you can. note the position of your hands and position of your elbows through the range of motion. This is how you hold the bar for bench.
Have someone take a video at a 45 degree angle and post it to /plg/. As everyone else said, shoulder blades back and down, and think about meeting the bar with your sternum/ribcage. Helps keep the arch and the retraction you want. If it's all shoulders, you're letting your scapulae slide.
>been bench pressing for over a year
>NEVER feel it on my chest
>watch the latest Wealthy Piano video
>do it totally controlled
>pause at the bottom
>squeeze at the top
>hold the negative tension
>feel every rep
>suddenly my chest feels amazing
He really is based.
You just have weak shoulders. You are using your chest, but you feel in your shoulders because they are weaker and give out first.
It's impossible to do the bench press and "not use the chest".
Just keep benching.