Chest advice needed

[hecad84]

Hello all. I am still very new to the lifting scene, having only been at it for a few months now, but while I can see improvement in my arms, legs, abs, and back, my chest doesn't seem to be doing anything. I find this strange because most things I've read said that the pecs usually respond quickly and easily. Being new, I'm only doing two chest exercises, flat bench presses and butterflies. Everytime I bench press, I feel it all in my shoulders, nothing in my chest. I've tried changing my grip, my hand spacing, and have even bought a new bar, but it still seems like my shoulders are what are getting worked. Obviously I'm doing something wrong. Any suggestions? Thanks for your time.

[Corwin]

look at http://www.naturalweightlifting.com/...rial/chest.htm

I've also would suggest pressing your shoulders down so that you use your pecs more than your shoulders (but don't arch your back)

Scott

[polomuscle]

do negatives on ALL sets to bring up your endurance. then later you can increase weight. negatives means you go about 40% slower when you bring the bar back down. it will fucking burn you.

other advice: "serious strength training" by dr. bompa. good book with cheesy roided bb pics in it but great training advice.

[wrestlejock646]

You might also re-examine your grip width. Too wide a grip and your shoulders will take most of the stimulus as well as the stress. Too narrow and the bench press becomes more of a tricep exercise. Try a grip that allows your forearms to remain perpendicular to the floor (vertical) through most of the range of motion as soon as the elbows start to bend at the top of the movement.

[bulkinupbig]

Wrestlejock646
I would strongly suggest that while doing either incline bench presses or flat bench presses to pinch your shoulder blades in the back which will elevate your chest slightly. You want to avoid having focusing on your front deltoid muscles when doing any pressing movements.

In addition, I would strongly suggest that you focus on alternating or supplementing your flies with cables and the pec deck machine that also doubles as a rear deltoid machine. Remember to squeeze at the top of the movement and that doing these contraction movements S L O W L Y is the key.

Bulkinupbig