Shifting weight to chest (Bench Press)

[nitromoose]

Hey, was just wondering if there was a way to make your chest do more of the work on your bench press? My arms and shoulders are nicely developed but it's the thickness of the chest I crave and that's never really grown much.

I know I'm lifting obviously but is there a way to make my arms do less work and make my chest take more? Contracting it at a different point or anything?

Cheers!

[chickenleg]

wider grip tends to lessen the amount your triceps work. but try other exercises besides just flat bench.

[nitromoose]

It's kind of hard to explain. But say with your arms...back, shoulders, abs and legs you're doing real huge movements if that makes sense. But when you work your chest it doesn't really go anywhere.

[midgetcop]

Have you made any progress at all with the bench press? What other chest exercises do you do?

[Lil'Lifter]

One thing you can do is when you bench do not lock your arms out at the top of the lift. At the top the stress shifts from your chest to your tris so if you go up and come 2-3 inches short of locking out and then go back down this keeps all the stress on your chest. This is mostly how I bench. It will hurt your poundage, but it is worth it to bring up your chest.

[nitromoose]

Cheer Lil', that's a great help

[Tuna Fish]

You could also do heavy flyes to isolate the pecs.

[nitromoose]

Same thing I found Tuna. Basically I want my chest to get tired before my arms do. Hmm maybe it's not physically possible lol.

[synthetic1]

try doing incline heavy dumbbell press first, flat bench second, weighted dips third...i found weighted dips and inlcline db made my chest grow the most

[midgetcop]

nitromoose: I find that when I do bench I feel it mostly in my arms while I'm actually lifting. But the next day, my chest is feeling nice and tender, so I know that I got a decent chest workout.

Are you experiencing this too? Or are you not gettting any results, period?

[chickenleg]

weighted dips kick ass. they are the squats of the upper body.

[nitromoose]

Midget: I just feel my arms are doing most the work that's all. I don't especially feel my chest worked the next day like you seem to

I guess I'll try a few other exercises. Won't help the actual problem but hey lol, worth a shot

I have made progress over the years just not compared to the rest of my body. :/

[candyass]

You can pre-exhaust your chest by doing flys before you bench. Then supersetting your bench with push ups.

[candyass]

Oh, and try this (but make sure you got a spotter or are working in a power rack): pause at the bottom of the lift for 2 seconds. Hold your breath and hold the weight just off your chest. After 2 seconds expolde the weight up. If you're having a hard time moving fast enough, then try power bands to build up your speed.