Benching problem

[Pike7777777]

Whats up guy's I know it says this is my first post but I have actually been a member for years, I had to switch the user name for career purposes. Anyway my problem is when I bench I try to use the most proper form I can, I keep arms at 90 degree's I try to concentrate every rep to my chest. For some reason the next day after benching my upper back is sore as **** like I had worked it out and my chest is hardly sore. Infact my upper back the next day looks jacked and my chest doesnt seem to change at all. Im not sure what im doing wrong but these days since I just started working out agian my back sticks out more than my chest and I look kinda stupid. Any advice?

[MFT81]

are you keeping your shoulder blades pulled back??

a little soreness/fatigue the next day in the lats is common, your probably using a "heavy" weight which recruits the lats as a stabilizer,

but to be sore in the back like the Rhomboids, rear delts, rotator cuff, sounds like maybe your letting your back flex to much and if your keep your blades pulled back they should just be static.

I dunno, let us know.

[Pike7777777]

Yeah my lats are never sore after benching, its mostly my mid traps just in the upper mid part of the back. A few days ago I tried to pull my shoulder blades back furthur and it didnt really do anything. I dont know what the hell im doing wrong, really pissing me off, my backs getting jacked and my chest is not doing much at all. Maybe I should try doing a back workout for my chest.LOL.

[PeteyK]

obviously benching isnt working for u...maybe u should try the 800 other exercises for the chest...

i dont understand why ppl assume that u have to do standard exercises even when its not working for them just b/c its the most common

[doolo]

Maybe your upper back is getting soar from getting squished against the bench, i unno. Strangness

I get soar ribs/lats when i press anything over the head.

[deadlifts]

obviously benching isnt working for u...maybe u should try the 800 other exercises for the chest...

i dont understand why ppl assume that u have to do standard exercises even when its not working for them just b/c its the most common

or maybe you could just try and give him some helpful advice? i see your a very informative poster

[InsaneInTheMembrane]

from my personal experience, it is common to recruit lat muscles in bench presses when:

1. You are lifting a very heavy weight and over-focus on power movements (fast contractions) that recruit a good deal of the surrounding muscles (like front delts and lats)
2. You are so concerned in getting the weight up at all costs that you lose the mind-muscle connection.

My recommendation would be to lower the poundage and purposefully lift and lower the barbell, trying to feel your pecs burn with every rep. Also, after a rep, lower the barbell to about one inch above the chest so that you dont pinch your shoulders too much.

[Ajc330]

try the incline barbell or you can do dumbell presses

[K.Biz]

incline db flys ruin my chest bro. try those, your bound to leave the gym sore

[number twelve]

yeah i agree wiht kbiz
you gotta change it up

[Joe Dic]

or maybe you could just try and give him some helpful advice? i see your a very informative poster

Actually that was some pretty good advice

[THE JU-ICE]

Try stretching first. Then lay on the flat bench and using only the bar do a few reps and try to focus on the muscles your trying to build, chest, if your getting soar elswhere you may be doing something slightly wrong and when using weights it is hard to pinpoint. Try this a few times, if you still do not recognize the problem then another exercise may be in order.Good luck.