Form for chest exercises

  • ftwcycle

    Posts: 111

    May 27, 2009 3:24 AM GMT
    Hey guys...looking for some advice on form for chest press and flies. There are so many great resources here for answering questions for the various exercises but I've never been able to find this one. When doing the chest/bench press, with a bar or dumbbells, where should I align the bar/weights? I'm talking alignment up high on my sternum, or lower across my nipples...where? I've experimented with the move but can't seem to find that spot where I can really feel the chest working, which is strange. I have no problem feeling the effort in my arms, shoulders, legs, etc. Also, what about the alignment of flies, barbell and cable?

    I realize I asking a load of questions all at once...but the photos of members here tell me there are lots of guys with advice, and the pecs to stand behind it! thanks all
  • Posted by a hidden member.
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    May 27, 2009 5:36 AM GMT
    You should align the bar above your nipples, but not higher than mid-pec level.

    If you're feeling the workload in your arms, you're probably taking a too narrow grip on the bar. Lay on the bench. Without using a barbell.. Position your arms as if you're in the down position of the bench press movement. Make sure your upper and lower arms are bent to form an L shape.. your upper arms should be parallel to the floor and your upper arms should be perpendicular to the floor. Now, notice the positions of your hands. This is the correct grip/width you should use when your grab the bar.

    Other tips..

    * Push with your palms and make your pecs to the work. I think a lot of people tend to strangle the barbell and turn it into an arm workout.

    * Keep a natural arch in your back. Your shoulders and ass should be firmly planted on the bench. Imagine that there's an egg where your lower back is, and you don't want to break it.

    * Keep your feet flat on the floor. I see too many guys either resting their feet on the bench or just sticking their legs straight into the air, as if they were doing leg raises. icon_lol.gif

    * Don't lower the barbell too low. When your upper arms are parallel to the floor, then stop. If you go beyond that, then the workload shifts to your arms and shoulders.

    * Alternate between barbell and dumbbell presses. You can push more weights with the barbell bench press, but you get a better range of motion with the dumbbells. So it's a good idea to do both.

    * Check out some videos on Youtube. Sometimes it helps to see the bench press in motion to get an idea of the right form.
  • ftwcycle

    Posts: 111

    Jun 02, 2009 1:29 PM GMT
    Hey...thanks for the very clear tips. Today is chest and biceps, so I will try these out, expecting my chest to hurt like hell the next day!