Hard Time Hitting Chest

[jbran23]

I'm having a hard time for some reason on working my chest on the bench press. The next day my chest is a little sore but my front delts are sore as hell which tells me they are taking over too much during my lifts. I have had quite a few stints of working out with weights and never had this problem before. I have tried different hand positioning on the bar, I have worked out using dumbells and barbells, and I have lightened the weight but none of it seems to make a difference. Anyone else have this problem or have any ideas?

[XD40]

spread your grip out on the bar maby

[jojo2002]

When you press do you the lower the bar to about your nipples and keep a constant form.. typically with my expierence its your form that will cause you to use secondary muscles to help you out.

[jbran23]

spread your grip out on the bar maby

I tried that the last 2 workouts. Doesnt seem like it helped but I could try going a little wider.

[jbran23]

When you press do you the lower the bar to about your nipples and keep a constant form.. typically with my expierence its your form that will cause you to use secondary muscles to help you out.

I do have a shoulder injury that might have effected my form somewhat but not enough for me to notice the change. I guess I could have someone watch me to be sure everything looks o.k.

[jimmyinkedup]

incline bench with dumbells and focus on flys as well.... those should help remove your delts. And also focus on using pecs..be sure to squeeze pecs (flex- i try to create a muscle clevage almost) at top of movement and hold for a second .... Also on inlcines or even flat bench be sure to lower to your nipple and raise straight up..not higher twords neck/shoulders....

[jbran23]

incline bench with dumbells and focus on flys as well.... those should help remove your delts. And also focus on using pecs..be sure to squeeze pecs (flex- i try to create a muscle clevage almost) at top of movement and hold for a second .... Also on inlcines or even flat bench be sure to lower to your nipple and raise straight up..not higher twords neck/shoulders....

All good ideas. Thanks. I just watched a video Jfew44 put up in the workout ?'s section on training pecs and it had these same kind of ideas plus some others that I will concentrate on incorporating in my next workout.

[jimmyinkedup]

^^^ keep us posted bro...

[RuhlFreak55]

get your elbows down....not straight out from your body, it helps take out the triceps and delts some

[hankdiesel]

Arch your back slightly but keep your butt on the bench. Bring the bar all the way down to your chest and push it up about 3/4 of the way to the top stopping before you shoulders roll forward. This will help you to keep your front delts out of it as much as possible.