Chest/Deltoid Problem

GrandRoyal · #1 07-13-2006, 01:28 AM

Ive Noticed when i bench press when i strain and im close to not completing the rep i seem to life it with my deltoids, which may explain my lack of chest growth and my freakishly big deltoids. So ive concluded maybe my form is off? How can i correct this so my chest gets the bulk of the workout.

My grip is more than thumbs length from the smooth middle part of the bar. Not sure if i should bring it in a bit or widen it.

Xxms250 · #2 07-13-2006, 01:34 AM

it;s probabl;y lack or your form,so drop all the weight and practice with just the bar,also are you lifting i the right spot,some people inted to go to close to the neck and towards the stomach......also i would widen it a lil bit more

slackie911 · #3 07-13-2006, 02:23 AM

concentrate on your mind muscle connection. keep working at it with lighter weights until you feel your chest muscles contracting as you push the weight up. i find it easy to cheat on bench press unless you really concentrate on using your pecs to move the weight, not just moving the bar without thinking about it.

jeffrobodean · #4 07-13-2006, 03:48 AM

I Xxms is on to it as far as too close to the neck. I'm really hurting right up there and I think I had some really bad form by pressing right there on my neck. I since have dropped the weight and focused on keeping the bar across my nipple line. I'm still in pain, but I think it's getting a little better. I am also really focusing on decline work now to even it out and develop the lower pecs. Any other ideas on exercises beside decline work to hit the lower pecs?

Growth In Motion · #5 07-13-2006, 06:06 AM

You could read my article when its available. Still changing bits, but it should be out soon!

gonko · #6 07-13-2006, 06:59 PM

You should press your shoulder blades together on the bench while lifting and press off a straight line from your sternum, lower pecs. This give you stronger and more stable base allowing you to lift more weight, pushing with you pecs and triceps with less strain of the delts. Putting excess strain on your shoulder will lead to injuries down the road.

bucktheduck · #7 07-13-2006, 10:24 PM

prolly lack of form.

dalvare1 · #8 07-18-2006, 08:19 AM

i would say widening your grip might help, that will keep the weight focused on your chest, as opposed to tri's/delts

rootb33r · #9 07-18-2006, 11:02 AM

i have the same problem as you man... my chest is definitely my weakest area... i'm 6'0" 190 lbs and i can't even rep 185. i've just recently changed my form, however, and as all these guys have said my chest is now feeling alot more strained.

now i concentrate on making my elbows go more forward than out, and having the bar touch my mid-rib cage instead of my upper-rib cage.

and like i said i am feeling the soreness in my chest more and i've noticed some growth, especially on the inner chest where doing it your way doesn't touch the inner chest.

biglifter56 · #10 07-18-2006, 07:37 PM

where do you touch the bar? i generally go right above the nipples and press upward untill the bar is above the middle of my chest. as far as grip, i try to get a grip so taht when im touching my chest, it makes a 90degree angle with my arm and my forearm.