Reply
Results 1 to 20 of 20
  1. #1
    Registered User Squooshy's Avatar
    Join Date: May 2022
    Age: 52
    Posts: 6
    Rep Power: 0
    Squooshy is on a distinguished road. (+10)
    Squooshy is offline

    How do you "feel" pecs on a bench?

    I'm a pretty big gym noobie who maxes out at 40 for the bench. Tend to use dumbells more often because no spotter. But no matter how little or high my weight or reps, I can't feel the squeeze in my pecs (front of chest). I hold eccentric/concentric, keep elbows at 75 degrees, and pull shoulder blades back, but all I feel is a tension on the outer insertion near the armpit. I feel the pain after the sets and when pulling back shoulders, but never the same localized squeeze as a bicep curl or OHP.
    Reply With Quote

  2. #2
    Registered User jaxqen's Avatar
    Join Date: Dec 2016
    Age: 33
    Posts: 1,038
    Rep Power: 7118
    jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000)
    jaxqen is offline
    1.



    2.

    https://bodyrecomposition.com/traini...-with-the-pecs


    3.

    I like your name! Squooshy! Squooshy! Squooooooooshy!
    Reply With Quote

  3. #3
    Registered User EiFit91's Avatar
    Join Date: Oct 2020
    Age: 52
    Posts: 2,074
    Rep Power: 16903
    EiFit91 is a splendid one to behold. (+10000) EiFit91 is a splendid one to behold. (+10000) EiFit91 is a splendid one to behold. (+10000) EiFit91 is a splendid one to behold. (+10000) EiFit91 is a splendid one to behold. (+10000) EiFit91 is a splendid one to behold. (+10000) EiFit91 is a splendid one to behold. (+10000) EiFit91 is a splendid one to behold. (+10000) EiFit91 is a splendid one to behold. (+10000) EiFit91 is a splendid one to behold. (+10000) EiFit91 is a splendid one to behold. (+10000)
    EiFit91 is online now
    Originally Posted by Squooshy View Post
    I'm a pretty big gym noobie who maxes out at 40 for the bench. Tend to use dumbells more often because no spotter. But no matter how little or high my weight or reps, I can't feel the squeeze in my pecs (front of chest). I hold eccentric/concentric, keep elbows at 75 degrees, and pull shoulder blades back, but all I feel is a tension on the outer insertion near the armpit. I feel the pain after the sets and when pulling back shoulders, but never the same localized squeeze as a bicep curl or OHP.
    I am not sure it's really important, unless you are already at like 80% of your natural potential and these details start to matter more. Based on your strength level all that matters is to get progressively stronger. All horizontal presses will involve your chest to some degree, otherwise you wouldn't be able to move the weights.

    I never "felt" my chest during any pressing movement, but it still grew.
    Last edited by EiFit91; 05-20-2022 at 02:17 AM.
    The first principle is that you must not fool yourself—and you are the easiest person to fool.

    - Richard Feynman
    Reply With Quote

  4. #4
    Registered User safcpaul's Avatar
    Join Date: Aug 2018
    Age: 52
    Posts: 1,747
    Rep Power: 23443
    safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000) safcpaul has much to be proud of. One of the best! (+20000)
    safcpaul is offline
    Lie on the bench and feel your chest starting from the nipples. Rub them and then grab the bar. As you bring the bar down breathe in and say 'boobies' works everytime...

    Or just bench press knowing that it's impossible not to use your chest to some degree and focus on increasing your numbers
    Reply With Quote

  5. #5
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 4,739
    Rep Power: 30296
    TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000)
    TolerantLactose is offline
    It doesn't matter when you're a noob and lack proficiency in a lift.
    Am I therefore become your enemy, because I tell you the truth?
    Galatians 4:16

    You are not required to set yourself on fire to keep others warm.
    Unknown
    Reply With Quote

  6. #6
    Registered User Xpiro's Avatar
    Join Date: Nov 2019
    Age: 52
    Posts: 797
    Rep Power: 4190
    Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500)
    Xpiro is offline
    Practice your Johnny Bravo pec flex every day, hold the DBs at rest on your chest and make them slightly bounce
    Reply With Quote

  7. #7
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Posts: 17,649
    Rep Power: 65775
    GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000)
    GeneralSerpant is offline
    Mainly a stretch between my upper traps, the inside side of my elbow, and my pinky.
    Looks good when flexing Crew
    Reply With Quote

  8. #8
    NASM-CPT xsquid99's Avatar
    Join Date: Aug 2013
    Location: Stanwood, Washington, United States
    Posts: 5,032
    Rep Power: 40372
    xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000)
    xsquid99 is offline
    I actually have a hard time actually feeling my pecs on a bench press, even though I do get a pump from it so I know they're engaged. I actually get a much better feel for pec engagement doing a seated hammer strength incline/decline press than I can from doing a horizontal barbell press.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.

    Don't be upset with the results you didn't get from the work you did not do.
    Reply With Quote

  9. #9
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 52
    Posts: 6,911
    Rep Power: 23360
    air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000)
    air2fakie is offline
    Bench isn’t a chest isolation, but if you’re maxing out at such low weight, do you ever really feel your pecs squeezing on anything?
    Reply With Quote

  10. #10
    Registered User jaxqen's Avatar
    Join Date: Dec 2016
    Age: 33
    Posts: 1,038
    Rep Power: 7118
    jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000)
    jaxqen is offline
    Reply With Quote

  11. #11
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 52
    Posts: 7,709
    Rep Power: 43861
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Personally, I don’t care for the whole retract and depress shenanigans you see and hear everywhere.

    I just let my shoulders/scaps do their thing. A little retraction at the bottom and some protraction at the top (never forced)

    Trying to hold that depressed and retracted scapula is actually going to limit the amount of force the pecs can put out (their main function is humeral adduction after all…)
    Age: 29

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  12. #12
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 52
    Posts: 4,314
    Rep Power: 18572
    EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000)
    EliKoehn is online now
    This is a completely serious response, but I think this is mostly a matter of getting stronger. I felt the same way for a long time, but by the time I was pressing 225 for reps, I started to notice that I could feel it in my chest during the lift (as the DOMS ended up there beforehand, anyway), about the same time that I could individually flex each pec separately. I think it's a matter of mind-muscle connection which simply comes with more experience. Just keep doing the lift correctly and it should come with time.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  13. #13
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 52
    Posts: 7,709
    Rep Power: 43861
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Originally Posted by EliKoehn View Post
    This is a completely serious response, but I think this is mostly a matter of getting stronger. I felt the same way for a long time, but by the time I was pressing 225 for reps, I started to notice that I could feel it in my chest during the lift (as the DOMS ended up there beforehand, anyway), about the same time that I could individually flex each pec separately. I think it's a matter of mind-muscle connection which simply comes with more experience. Just keep doing the lift correctly and it should come with time.
    This.

    MMC is just as useful for compounds as it is isolations, probably even more so.
    Age: 29

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  14. #14
    Registered User leeniepie's Avatar
    Join Date: Jun 2012
    Location: United Kingdom (Great Britain)
    Age: 35
    Posts: 870
    Rep Power: 395
    leeniepie has a spectacular aura about. (+250) leeniepie has a spectacular aura about. (+250) leeniepie has a spectacular aura about. (+250) leeniepie has a spectacular aura about. (+250) leeniepie has a spectacular aura about. (+250) leeniepie has a spectacular aura about. (+250) leeniepie has a spectacular aura about. (+250) leeniepie has a spectacular aura about. (+250) leeniepie has a spectacular aura about. (+250) leeniepie has a spectacular aura about. (+250) leeniepie has a spectacular aura about. (+250)
    leeniepie is offline
    i dont think you should expect to feel compound exercises the same way you feel isolation exercises, as there are many more muscles coming into play. just focus on getting your form right and increasing the reps/weight.
    Reply With Quote

  15. #15
    Registered User BadGaskets350's Avatar
    Join Date: Aug 2021
    Age: 52
    Posts: 59
    Rep Power: 78
    BadGaskets350 will become famous soon enough. (+50) BadGaskets350 will become famous soon enough. (+50) BadGaskets350 will become famous soon enough. (+50) BadGaskets350 will become famous soon enough. (+50) BadGaskets350 will become famous soon enough. (+50) BadGaskets350 will become famous soon enough. (+50) BadGaskets350 will become famous soon enough. (+50) BadGaskets350 will become famous soon enough. (+50) BadGaskets350 will become famous soon enough. (+50) BadGaskets350 will become famous soon enough. (+50) BadGaskets350 will become famous soon enough. (+50)
    BadGaskets350 is offline
    As a beginner you won't feel it as much. You especially won't feel the "pump" (tight, full, inflated muscle feeling). Your pec size isn't quite big enough yet.

    Keep at it though. I didn't feel my chest much until I could rep over 185-200 on the barbell.

    Be sure to use heavy and light weights. I get great chest connection now with both.

    For example, this week I might do flat bench, 5 sets, 6-8 reps heavy (last few sets taken as close to fail as I can safely do). Next week I'll lighten the load, do 5 sets of 15-20 reps, but again taking the last few sets near fail.

    I'll do the same with incline bench, and also assisted dips. I can chest dip unassisted but only for 4-5 reps right now, so hopping on the assisted dip machine really helps a lot.

    And for what it's worth, leaning forward on chest dips give me the craziest pump and chest fatigue of any exercise.

    I always do light weight high reps on cable crossover. Doing those on heavier weights gives me horrible tennis elbow. 12-20 reps always.
    Reply With Quote

  16. #16
    Registered User jademonkey's Avatar
    Join Date: Feb 2019
    Posts: 1,347
    Rep Power: 2660
    jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500)
    jademonkey is offline
    You feel it better with higher reps, as usual. It will work the chest, but I also think you'll never feel it like with cable flys or the machine flys. There's just not much resistance at peak contraction, and with the barbell you don't even get quite full range of motion.
    2022 -- Just maintaining and doing the van life
    April 2021.................16 week cut.................168 lbs
    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  17. #17
    Unregistered User MyEgoProblem's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Posts: 7,378
    Rep Power: 60462
    MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000)
    MyEgoProblem is offline
    Keep weight under 70%
    No tng
    No bounce
    Pause reps
    Control eccentric
    Explode concentric
    Don't go to wide

    Buy why does it matter?
    Bench is for chest, triceps and delts - its not chest isolation
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
    Reply With Quote

  18. #18
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Posts: 17,649
    Rep Power: 65775
    GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000)
    GeneralSerpant is offline
    Also it's possible to over exert other muscles, like around at the elbows or something.

    All and all, I've always felt like I've had to think for a moment to make sense of the feeling in the chest by terms of the particular impact on it in lieu of the the whole operation and all the other impacted parts.
    Looks good when flexing Crew
    Reply With Quote

  19. #19
    Paddling to New Zealand Bodhy's Avatar
    Join Date: Mar 2020
    Posts: 4,054
    Rep Power: 9054
    Bodhy is a name known to all. (+5000) Bodhy is a name known to all. (+5000) Bodhy is a name known to all. (+5000) Bodhy is a name known to all. (+5000) Bodhy is a name known to all. (+5000) Bodhy is a name known to all. (+5000) Bodhy is a name known to all. (+5000) Bodhy is a name known to all. (+5000) Bodhy is a name known to all. (+5000) Bodhy is a name known to all. (+5000) Bodhy is a name known to all. (+5000)
    Bodhy is online now
    Mind-muscle connection, and also, have you got your form perfected?



    That means lowering the weight if possible, and going bar-to-chest, all the way down. Let it rest for half a second, then do the negative phase slowly and squeeze at the top.


    Because I noticed I had a similar issue with not feeling my chest, and the solution was to lower the weight and get perfect form. I was lifting too much and had a poor ROM, which is difficult to judge in the lying down position itself. I definitely felt my chest once I acquired proper form on all my chest exercises.
    Back off, Warchild.

    Seriously.
    Reply With Quote

  20. #20
    Registered User miggys3's Avatar
    Join Date: Oct 2012
    Posts: 48
    Rep Power: 0
    miggys3 is on a distinguished road. (+10) miggys3 is on a distinguished road. (+10) miggys3 is on a distinguished road. (+10) miggys3 is on a distinguished road. (+10) miggys3 is on a distinguished road. (+10) miggys3 is on a distinguished road. (+10) miggys3 is on a distinguished road. (+10) miggys3 is on a distinguished road. (+10) miggys3 is on a distinguished road. (+10) miggys3 is on a distinguished road. (+10) miggys3 is on a distinguished road. (+10)
    miggys3 is offline

    Mind muscle connection

    It took me years to really learn how to “feel”/ target the muscles I work out. You say you mostly use dumbbells with the bench press, this should help make it easier to feel as you will get a better stretch and isolation of the chest. If not already doing it, try bringing the elbows out instead of straight down as you lower the weight. This should put more focus on the chest vs triceps. When pushing the weight up imagine you are trying to squeeze your chest together, if using dumbbells you can bring them close together to help you do with this. Almost like they are meeting at the center on the way up. Do the whole move in a slow controlled fashion so you can really focus on the stretch down and squeeze up. Just keep at it and the mind muscle connection will come.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts