Hard Time Hitting Chest

**jbran23** · 01-16-2009, 12:41 PM

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** · 01-16-2009, 01:07 PM

spread your grip out on the bar maby

**jojo2002** · 01-16-2009, 01:13 PM

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** · 01-16-2009, 02:32 PM

Originally Posted by XD40

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** · 01-16-2009, 02:35 PM

Originally Posted by 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.

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** · 01-16-2009, 04:24 PM

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** · 01-16-2009, 04:42 PM

Originally Posted by 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....

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** · 01-16-2009, 04:56 PM

^^^ keep us posted bro...

**RuhlFreak55** · 01-16-2009, 08:14 PM

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

**hankdiesel** · 01-16-2009, 08:23 PM

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.