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Thread: Switching Bench form to Emphasize Chest

  1. #1
    Wrecker of Homes d'Anconia's Avatar
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    Switching Bench form to Emphasize Chest

    Ok well my bench has been stagnant for a little bit now and my triceps are pretty big on me but my chest is probably the #1 muscle group on me that is small. I was watching a video (that was posted on this site about 5 days ago or so) where the bodybuilder in it was saying that to de-emphasize the triceps during chest press (whether it be flat bench, incline, or decline) one must purposely try to contract the chest muscles to move the weight.

    So I believe I am going to try this starting today and was wondering if anyone here has been in the same situation and tried working the chest more during bench like this and whether or not it helped.
    ...........||High School||.....||July '05||.......||January '09||
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    Deadlift........?.....................315x5...............435x5
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    i have been doing it over the last few months especially over the last month and ive got new stretch marks and a PR today for it. As well as that my g/f seems to think my chest has come on hugely this month and she says its to muscley but i have to disagree as we all would. i watched milos video on bodybuilding.com and thought the bit about sticking your chest out was really interesting.i especially concentrate doing this on my drop set for flat bench or dumbells were i go down slow and up fast really concentrating on the pecs
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    weight 202 - (bf around 14%)
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    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

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  3. #3
    Wrecker of Homes d'Anconia's Avatar
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    Yeah the Milos video was the one I was referring to. That's some good news, thanks.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
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  4. #4
    hammin'
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    The wider grip I take, the easier I find it is to conciously contract the pecs during the initial concentric portion of the lift.
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  5. #5
    I'm bringin sexy back lifter4life's Avatar
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    yeah i watched that video too. it changed my routine a lot, especially with focusing on upper and lower chest. infact i went back to the site, because i thought it was pretty good, and checked out the other videos milo had on there.

  6. #6
    Professional hobbit Focused70's Avatar
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    Quote Originally Posted by lifter4life
    especially with focusing on upper and lower chest.

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  7. #7
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    the other videos basically suck, but hte chest video is great, i tried the same workout, especially the part about holding the bar at the bottom for 2 seconds (not resting it, holding it), and wow i i havent been that sore in a long time

  8. #8
    Wrecker of Homes d'Anconia's Avatar
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    Quote Originally Posted by lifter4life
    yeah i watched that video too. it changed my routine a lot, especially with focusing on upper and lower chest. infact i went back to the site, because i thought it was pretty good, and checked out the other videos milo had on there.
    Take a look at this thread, I commented on the video:
    http://www.wannabebigforums.com/showthread.php?t=69528

    Basically some parts of the video were good and some other parts/advice weren't.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  9. #9
    As I Am Paul Stagg's Avatar
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    Learn physiology and anatomy, and you can learn how to best emphasize the pecs when you lift.

    I can come up with hundreds of variations of things that will make you sore and not get you any bigger or stronger.
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  10. #10
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    well my previous routine didnt have me going anywhere over the 3 months i tried it, so switching it around isnt going to hurt

  11. #11
    Grammar Nazi BG5150's Avatar
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    wide grip presses takes some of the tri's out. shorter ROM, tho'
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  12. #12
    Wrecker of Homes d'Anconia's Avatar
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    Yeah I think I'll go back to dumbbells but bring the weights out wider while trying to contract the pecs to get it to move. I should be trying this in an hour or so when I go to work out, I'll let you guys know how it feels.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  13. #13
    is way too skinny!
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    Quote Originally Posted by trich daddy
    The wider grip I take, the easier I find it is to conciously contract the pecs during the initial concentric portion of the lift.
    That was exactly I was going to say. I had some elbow / tri pains when benching and a fellow bodybuilder said to try a wider grip due to longer arms..

    I did that, and my chest was sore for over 3 days!!

    I dropped in weight some on my bench, BUT I feel it a LOT more than what I used to, I actually feel my chest contract with the motion a lot more now.
    Squat = Not enough
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    Bench = Not enough

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  14. #14
    Wrecker of Homes d'Anconia's Avatar
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    Alright I tried it and it felt good. It was a bit discouraging to have to switch from the 100lb DBs to the 80 and 85lbs DBs but you do what you gotta do. Thanks guys.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  15. #15
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    why are people so obsessed with how much they put on the bar or how big of dumbbells they use? do you yourself look at a guy putting 135 on a bench and laugh at him, or pick up 60lb dumbbells and tell him hes weak?

    seriously, its not that big of a deal, my lifting partner is this exact way, im much stronger then he is but he insists on lifting the same weight i do, so hes getting in 1-3 reps, but he wont drop weight at all.

    leave your egos at the door gentlemen. </random tangent off>

  16. #16
    is way too skinny!
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    Quote Originally Posted by greathuskie
    why are people so obsessed with how much they put on the bar or how big of dumbbells they use? do you yourself look at a guy putting 135 on a bench and laugh at him, or pick up 60lb dumbbells and tell him hes weak?

    seriously, its not that big of a deal, my lifting partner is this exact way, im much stronger then he is but he insists on lifting the same weight i do, so hes getting in 1-3 reps, but he wont drop weight at all.

    leave your egos at the door gentlemen. </random tangent off>
    I can only dumbell press 65 in each hand CORRECTLY, but I could get to the 80s if I wanted.

    But I don't feel weak when I am one of the FEW guys that will even do weighted dips in the gym.
    Squat = Not enough
    DL = Not enough
    Bench = Not enough

    Big 3 = Not enough

  17. #17
    Senior Member Sensei's Avatar
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    Quote Originally Posted by greathuskie
    why are people so obsessed with how much they put on the bar or how big of dumbbells they use? do you yourself look at a guy putting 135 on a bench and laugh at him, or pick up 60lb dumbbells and tell him hes weak?

    seriously, its not that big of a deal, my lifting partner is this exact way, im much stronger then he is but he insists on lifting the same weight i do, so hes getting in 1-3 reps, but he wont drop weight at all.

    leave your egos at the door gentlemen. </random tangent off>
    greathuskie,
    Although I agree with you somewhat, I think most people here would be a lot better off concentrating on adding weight rather than looking for "the pump" and trying to get sore...

    fatrb38,
    IMHO, you are just asking for shoulder troubles if you decide to follow Milos' advice and become an "elbows-out bencher".

  18. #18
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    interestingly i have always been an elbows out bencher and have never had a problem with my shoulders until earlier this year i developed a click but i think it happend when i started doing arnolds for shoulders. i dont think i have ever once done a elbows in bench i may try it. does it make much difference???
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  19. #19
    En botella whey! Max-Mex's Avatar
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    Quote Originally Posted by HILL
    i dont think i have ever once done a elbows in bench i may try it. does it make much difference???

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  20. #20
    Wrecker of Homes d'Anconia's Avatar
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    I'm not doing elbows-out really. I'm just placing the weight farther (or further?) out when I come down with it.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  21. #21
    En botella whey! Max-Mex's Avatar
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    Quote Originally Posted by fatrb38
    Ok well my bench has been stagnant for a little bit now and my triceps are pretty big on me but my chest is probably the #1 muscle group on me that is small. I was watching a video (that was posted on this site about 5 days ago or so) where the bodybuilder in it was saying that to de-emphasize the triceps during chest press (whether it be flat bench, incline, or decline) one must purposely try to contract the chest muscles to move the weight.

    So I believe I am going to try this starting today and was wondering if anyone here has been in the same situation and tried working the chest more during bench like this and whether or not it helped.

    Maybe you're better off just working on chest fly's of any kind. I'm not exactly sure what you are going for. Do you want you chest bigger or do you want your bench to go up? They do go hand in hand sometimes, but not always. Which is it?
    Burritos are the bomb for bulking!
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    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  22. #22
    Senior Member Sensei's Avatar
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    Quote Originally Posted by fatrb38
    I'm not doing elbows-out really. I'm just placing the weight farther (or further?) out when I come down with it.
    I'm not sure what you mean by this.

  23. #23
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    i *think* hes talking about dumbbell bench

  24. #24
    Wrecker of Homes d'Anconia's Avatar
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    Yeah I was talking about DB bench. When you were talking about elbows out I assumed you were talking about how when people bench they can either have their elbows bend downward/inward or outward. Ah I'm even getting confused now.

    And I'm looking to increase both size and strength for my chest but size would come at a higher priority than strength. I assume I'd gain a bit of strength if my chest got larger anyway.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

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