Check your elbow angles. You don't want to be flared out at 90. Keep em tucked slightly at maybe 70.i used to get that pain bad when I started lifting. It can cause real bad problems. And ALWAYS warm shoulders up really well before chest lifting
I think it's fine that he delegates information. He's not obviously an expert on everything so why not seek information from someone else that's more knowledgeable?
Thanks Alberto. Stuck at home with only two adjustable DB s and wasn’t sure if that would be a problem since I won’t have on one side to anchor the press. Clear and concise ,much appreciated
Oh my god THANK YOU SO MUCH. I was benching 135 x 5 and very very slowly making progress and not really feeling much in my chest until you mentioned to do a "back row like movement on the way down" I don't know why but pretending to do a row made me REALLY activate my chest and front delts and I instantly went up 30 pounds on my bench.
no matter what i do...i don't feel my chest working...i only feel my shoulders burning ...i've watch countless videos on this...still not getting it....weird ...idk why
peppazfletcher this is 9 months late but start somewhere near your upper pec or at your upper pec and when you go down finish it under your nipple and make sure your not flared. Then on the way up your start to flare out and bring it back around your upper chest. And also make sure your rear delts ass and feet are the only things touching any surface.
2 years late, anyways when i train a compound movement that i have not done in a while it taxes alot on my weak parts for example, pull ups i used to feel a burn in my rear delts, or sumo deadlift i felt so much in my hips, with time ur weak muscles will get stronger and ur lift will get better, just keep doing it and practice the form you should be fine :)
Man this helped a lot!! Thank much!!! I've always been unsure about the actual way to contract which muscles and how the back comes into play. This is excellent.
Thanks Omar , killer video, really sucked at retracting the scapula during bench presses.I would suggest just go over all major exercise (with a big emphasis on correct form and mind muscle connection) Barbell row next ?
Just got back from the gym, added in some bench press to try this out. And wow! Finally got the "pump" ive been trying to achieve for some long! Just that step more to feel like I've done a full amount of work
My arms usually tire out first i barely feel activation in my chest, i struggle a lot because the bloodflow to the arms is so bad when benching, i dont feel my arms afterwards though. I feel my chest a tiny bit. When i use a chest press machine i can do 3x8 reps with 65kg but on a bench i can't do more than 40 kg. But even on the machine i feel like my arms are the limiting factor.
Great advice, definitely will try this. I've always been strong with flys and pec deck with a relatively poor bench in comparison. Hopefully this movement or feeling will help
Great content/topic!! Ive recently been bench pressing recently, and the tips from Alberto really helped me put the mind-muscle connection when I bench. Id love to see calves next- that is one part that is hard for me to see growth.
Supremely proper execution by the Heavy Weight Pec Popper that is Alberto Nunez.. Funny thing is, a guy at the gym and I witnessed some noobs doing this, and the other guy was roasting them for being idiots, but they had some popping pecs, and the guy I was with did not... Lines drawn? Illuminati confirmed? I think so! Solid content from Omar and Alberto as always.
I saved this video years ago as a reminder for how to get the pecs working whenever they’re not quite firing properly. Fast forward to May 2021 and the gym is finally reopened and I’m starting exercising again instead of drinking.
The dumbbell chest press as presented here (but with both sides at once ) is just as good as a regular bench press for chest. ... I know some people who just do that and look great.
I've pretty much been benching incorrectly then. for what ever reason I cue elbow flare. Over the next few weeks I'll consciously break down my bench pattern and see of I can get the movement correctly. I think a big contributor to my incorrect movement is because I've heavily neglected dumbbell work in favor of just more bar work.
does it really matter if you can "feel" your chest when you're bench pressing? as long as their is a contraction and relaxation (unless you're doing isometric movement) in the pectoralis in a transverse plane of motion while you're bench pressing then your pecs muscles are being activated. The advice Alberto gave are amazing, and I will definitely try it as a warm up for my next upper body day
I'm 6'4" and 168lbs. It's frustrating having a small chest at my height. Everyone keeps telling me to eat but it's not that simple. I have often times wondered why I couldn't feel my pecs during a bench press. This explains it
this video is what I need. I've build muscle everywhere but my chest... it's stupid unproportioned. never once could I really feel my chest activate during training, most I got up to benching was 200 lbs but I never got any progress since then. hopefully I'll be able to fix my messed up self
Good trick for back. But doesn't do much for chest you need the stretch. Use this same method just use a bench and turn your palms in and those are called flies
my main problem is i have winged scapula or something of the sort, and my shoulder blades' range of motion is much much larger that some other peoples, so its a little tougher to work it into that sweet spot and a lot easier to fall out of that sweet spot
I just can't imagine to not feel my chest in the bench press. I think i felt it right in my first training a fiew years ago ... easier than feeling biceps
hi..liked the stuff you make for beginners thank you for helping us but can you make a vedio on training at home without equipment and can someone really transform without hitting gym?
Hey Omar or Alberto would you recommend dumbbell movements to help improve the MMC since the fixed grip position on a barbell limits the humeral adduction by impeding the range of motion?
ayy Colorado stand up! Omar, I assume this is a good lift to improve posture? I'm attempting to fight significant forward head posture and looking to find lifts to help..
