Apologies in advance if this topic has come up before.
I have had a lingering problem since I started weight training, the bench press never seems to work the pectorals. Once I go underneath the bar and start pressing all the effort seems to be exerted on my anterior deltoids, and as a result they're becoming quite nicely developed. However, I fear this will lead to a muscle imbalance if just my shoulders are being worked, not only that but the supposed "bread and butter" exercise isn't working what I want: my chest.
I've attempted arching my back, feet on floor, feet off floor etc. and I'm starting to question whether incorrect form isn't the problem. The indicator that I'm relying on is soreness the next day, my pectorals seems not to be as sore - if I'm being pedantic the soreness seems to be more on the outside of the muscles than the inside whereas my anterior deltoids are completely smashed!
One exercise that does seem to work the chest is flyes, so I'm relying on cable flyes and dumbbell flies to work my chest. I feel a burn on in the pecs in this exercise.
I've attempted dumbbell press, incline bench press, incline dumbbell bench press- all these exercises seem not to have any effect. Could it possibly be that my pectorals are simply stronger than my anterior deltoids? Because before I started pressing, I used my school's press machine which mostly isolated the pectorals.
Could it be my body? I'm 6' 2" and have long arms thus I have difficulty lowering the bar to touch my chest, using lighter weights to bring the bar down to the chest doesn't make a difference, my anterior deltoids are still being worked a lot more.
So what is the problem? Form? Wrong exercise? Pecs stronger than shoulders? Or is it anatomical?
Thread: Bench press not working chest