How do I involve the pecs more during the bench?

retract scapula.

>>36456029

Weight goes up until I plateau, my arms are blowing up but my chest stays small and I always end updoing it as a "push" arms exercise.

>>36456035

I am doing that as per how it's suggested in SS:BBT3.

>>36456029
Wider grip squeeze together scapula

>>36456029

2 ways to activate your chest more.

turn your hands so your hand palms are facing towards you. That only works with db flat bench though.

Keep the bar lower to your belly and try to point your elbows forwards. The same goes for incline db shoulder press.

My friends make fun of me because i can only DB incline shoulder press 20kg and i still have bigger shoulders than them.

If i point my elbows towards the side/outward i could do 32 kg lol.

Same goes for bench, if you point elbows forward and keep lower/closer to your belly you will rep less. But who cares if you get a better chest/shoulder this way

>>36456081
What do you mean point "forward"?

neck press

Keep your elbows between 45-90 degrees from your body. A wider angle will activate the pectoral muscles more than the triceps. Avoid a full 90 degree angle as that will use more of the anterior deltoids in the lift, and you run the risk of a serious injury when you start pressing heavy weight.

>>36456081

2:35 min in this video here https://www.youtube.com/watch?v=LRVFXFpIHDE


Same rule can be applied to the bench, but not to that extent, just a tad bit you know