Improving my bench has been my primary goal in the gym this year. I've been doing it anywhere from one to three times a week, consistently this whole year, with only one week-long break. The rest of my routine has been relatively balanced, but it has been bench-heavy.
During my workout yesterday I noticed a serious bicep pump only from benching. This was my first time doing multiple sets of 10 at 225 (got 50 reps in 5 sets after focusing on training for strength the last couple of months, while I previously often did 4 x 8 at that weight), and in the final rep of some of those sets, it felt like new territory and caused me some legitimate struggle. (I got it though, and I don't count a rep if it doesn't both touch my chest and make it high enough to be racked.)
Anyway, I know the biceps have some minimal involvement in the lift, with stabilization and gripping, but to get a full bicep pump from just the bench press? Also, I woke up with quite a bit of DOMS in the biceps. More often than not, I train chest and back together and so would expect some bicep activation from things like rows and pullups, but I have never once experienced something like this on any of the several days where I only did pushing exercises.
Can any of you relate? Is it possible that the biceps could get enough activation for a pump and DOMS just from pushing or gripping hard enough?
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