Ah, the elusive bench press. When done correctly, it's a fantastic exercise for building chest muscle. But if you're not feeling it where you should, it's often a sign that your form needs a little tune-up. Let's look into this.
The bench press primarily targets your pectoral muscles, but it also engages your triceps and deltoids. If you're feeling the strain more in these secondary muscles, it could be down to a few factors:
Incorrect Grip Width: A grip that's too wide or too narrow could shift the focus away from your chest. Typically, a wider grip targets the chest more, while a narrower grip puts more emphasis on the triceps.
Lack of Scapular Retraction: Not retracting your shoulder blades (scapulae) creates a less stable base, leading to less chest engagement. Imagine pinching a pencil between your shoulder blades to help retract them and maintain this throughout the exercise.
Elbow Flare: If your elbows are flared out to the sides (forming a T-shape with your body), the strain often moves to the shoulders. Aim for your arms to form a 45-degree angle with your body to better engage the chest.
Not Engaging the Chest: This may sound obvious, but actively think about your chest muscles while lifting. This mind-muscle connection helps you focus on the muscle you're trying to work.
Not Lowering the Bar Enough: If you're not bringing the bar down to touch your chest lightly (without bouncing it off), you're likely missing out on the full range of motion which is essential for optimal chest engagement.
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