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  1. #1
    Registered User gta129's Avatar
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    Why don't I feel any burn in chest when doing bench press?

    I following ripptoe program right now. When I even do bench press I don't feel and burn or tension on my chest, only in my arms. Is that normal or am I doing something wrong?
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    Maybe widen your grip, try some dumbbells, or if you can do some weighted dips. Thats what I did and now I get a good chest pump everytime I do bench press
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    Registered User imFASTERthenU's Avatar
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    Originally Posted by Icyhots View Post
    Maybe widen your grip, try some dumbbells, or if you can do some weighted dips. Thats what I did and now I get a good chest pump everytime I do bench press
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  4. #4
    Registered User NOMNOMNONOM's Avatar
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    What would weighted dips do for your bench?

    Widen your grip for more chest, closer together for more triceps.
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  5. #5
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    Do them slowly and all the way down right before the bar hits your chest. You will feel the burn, trust me.
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  6. #6
    Strong just got Stronger 7399martyn's Avatar
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    you're doing it wrong, work on technique.
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  7. #7
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    prob your technique.. your probably using more shoulders and triceps than chest..
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  8. #8
    22 weeks of 5/3/1 st3v3's Avatar
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    I never feel bench in my chest but my chest still grows. I always feel it in my triceps unless I go wide grip

    But furthermore you don't usually get a pump from sets of 5, at least I dont
    Idk my maxes at this point, I'm just starting back.. current PRs
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  9. #9
    Registered User 4Massupplement's Avatar
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    don't lock you're elbows out. go about 90-95% when pushing the weight up. It'll keep the tension on your chest and it leaves your shoulders out of it.
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  10. #10
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    stick your chest out during the movement. pretend to move the bar with only your chest
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  11. #11
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    Widen your grip and pre-exhaust the pectorals with dumbbell flyes, or any other isolation exercise.
    I rep back ~2k+, every single time.

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  12. #12
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    Originally Posted by NOMNOMNONOM View Post
    What would weighted dips do for your bench?

    Widen your grip for more chest, closer together for more triceps.
    Dips when you bend forward work the chest.

    WIden grip
    bench 225x6
    squat 320x5
    dead 455x1
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  13. #13
    Registered User pikol22's Avatar
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    i don't really feel anything when doing them either, i only feel it when i am doing a lot of reps.
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  14. #14
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    don't wrap your thumb around the bar use a palm grip,
    do neck presses instead most people use a lot of anterior deltoid
    and tricep when benching taking away most of the tension from the chest
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  15. #15
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    Is there any way you can post a vid of you doing your bench? It would be easier to tell you f your doing it right or wrong.
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  16. #16
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    If widening the grip doesn't help, then that just means your chest is a lot stronger proportionally than your arms. Eventually it should balance out, but first, try widening the grip.
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  17. #17
    Registered User gta129's Avatar
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    Originally Posted by HighlyEvolved View Post
    Do them slowly and all the way down right before the bar hits your chest. You will feel the burn, trust me.
    thats how i do it. but don't feel much burn, i'll try widening my grip.
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  18. #18
    22 weeks of 5/3/1 st3v3's Avatar
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    Originally Posted by gta129 View Post
    thats how i do it. but don't feel much burn, i'll try widening my grip.
    You don't do wide grip bench on rippetoes. I wouldn't say widen it unless you're doing it really close, like close grip status. You need to be somewhere in between close and wide
    Idk my maxes at this point, I'm just starting back.. current PRs
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  19. #19
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    Don't worry about the "pump" or any **** like that. Worry about adding pounds to your bench.
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  20. #20
    Registered User gta129's Avatar
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    Originally Posted by st3v3 View Post
    You don't do wide grip bench on rippetoes. I wouldn't say widen it unless you're doing it really close, like close grip status. You need to be somewhere in between close and wide
    My hands are right above my shoulders when I'm at the lowest position of benching. Should my hands be more wider?

    Originally Posted by st3v3 View Post
    I never feel bench in my chest but my chest still grows. I always feel it in my triceps unless I go wide grip
    Same here, my chest has been growing little even though I don't feel the tension there.

    Originally Posted by rsjrv99 View Post
    stick your chest out during the movement. pretend to move the bar with only your chest
    Do you mean curve my back bit. Thats what my trainer used to tell me when i did some chest exercises on the machine.
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  21. #21
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    Originally Posted by SquatzAndPuke View Post
    Don't worry about the "pump" or any **** like that. Worry about adding pounds to your bench.
    Thats true, but I like getting a pump in my chest lets me know I got a good workout lol.
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  22. #22
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    like everyone said widen grip. do a nice warmup(i do 25 push ups before and another 25 after im done with benching), go down slowly. Do you go down to your chest?,cause that can be your problem too
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  23. #23
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    Widen your grip and make sure your bringing the bar all the way down so it touches your chest (upper pec area), because that's where you really use your chest and will feel it.
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  24. #24
    Registered User gta129's Avatar
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    Originally Posted by rdog3 View Post
    like everyone said widen grip. do a nice warmup(i do 25 push ups before and another 25 after im done with benching), go down slowly. Do you go down to your chest?,cause that can be your problem too
    I do about 15 warm ups reps before maxing out, but I don't do it after benching.
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  25. #25
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    Originally Posted by gta129 View Post
    I following ripptoe program right now. When I even do bench press I don't feel and burn or tension on my chest, only in my arms. Is that normal or am I doing something wrong?
    if your just starting, your arms are probably not used to it yet. But if you dont feel it at all in your chest, try to widen out your grip some and slow down the negative portion of the reps.
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