Request for Tips on Bench Presses

[Jcrew3082]

Hi all,

I'm seeking some advice from the educated crowd on proper form for bench presses. I follow Cathe's suggestions (such as not letting the elbows go below the level of the step), use a heavy enough barbell, and alternate using my step flat and on an incline. However, I always seem to feel it more in my shoulders than in my chest. Might I be doing something wrong? Thanks in advance!

 

[honeybunch1]

1. Find a comfortable grip that is wider than shoulder width.
Keep the bar centered over mid-chest thru the entire pressing movement.
2. Don't touch the chest with the bar.
3. Exhale on the press.
4. Think about the muscle your want to emphasize. Really concentrate on using your pec muscles throughout the move. Try to hold a contraction of the muscle during the entire set.

Just Do It!

 

[kathryn]

In addition to Honeybunches great advice, you might watch especially the positon of your arms. It's safer on the shoulders to have the elbows angled down towards the chest (when viewed from above). If the elbows are straight out, it can put too much strain on the shoulder.

If you still feel these too much in the shoulder. Try pre-exhausting the chest with a set of chest flyes (not too heavy on those, though, as they can stress the shoulder). Then go right to the presses.

 

[Jcrew3082]

Thanks for the tips guys! I am going to keep your suggestions in mind next time.

By the way, how have you been Kathryn?

 

[LauraMax]

Your delts will always be involved to some extent when bench pressing. But it sounds like you might be coming down just a bit too far--when I bench I bring my upper arms just parallel to the floor, if that makes sense. I use a barbell so my lowest range of motion is bringing the bar to about an inch above my chest, which puts my arms in kind of an L-shape.

Did I describe that right or did I just make things worse? :+