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  1. #1
    Registered User MiniSummer's Avatar
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    Bench press working out biceps

    Hello misc (first post ever so please be nice :P),

    I have been working out for around a month and it has been awesome. But I believe I am doing the bench press incorrectly and if someone could please talk some sense into me that would be great. When doing the bench press I feel my biceps tire and give out before anything and whilst doing the workout I do not feel my chest at all (although delayed onset muscle soreness would prove otherwise).

    I squeeze my shoulder blades together and put an arch in my back, hold my hands shoulder with apart so my forearm is parallel to my grip and lift the bar down to my chest and back up. I have read online that this should not be the case so I have watched videos and read tutorials on how to do the bench press whereas you should be using your arms as merely stabilisers and use your chest , but I'm not sure how I can do that when I have to push the barbell upwards with all my strength which comes from my arms. Same story with dumbbell bench presses.

    Then afterwards I'll try do some more workouts with my arms and they are too tired and have no give from being worked out so hard. I have a feeling as soon as I get the technique right the amount I'm lifting will raise a satisfying amount.

    Thanks in advance misc
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  2. #2
    Registered User mhong64's Avatar
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    chest is just internal rotation of shoulders movement. triceps (arms) is what extends you elbow. shoudler heads also come into play. they must all work together. im sure biceps are just used as stabilizers with back and such. (opposing muscle groups)
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  3. #3
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    Dunno how to help you about your biceps action but one thing you didnt mention about your form is elbow flaring, which is a big deal in bench press.Posting a video of you doing the bench would help i guess.
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  4. #4
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    nice going OP, great first post
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  5. #5
    Registered Loser koloxid's Avatar
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    shoulder grip is way too close.
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    You barely have stabilizing muscles developed yet I bet
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    I honestly can't see how your biceps are getting worked on the bench press. It's borderline impossible. You hardly even use your bis as a stabilizer. Are you sure you aren't mistaking your biceps for your triceps?

    Anyways, get a friend to videotape you doing bench press and then post it so we can help. I can tell you now that shoulder grip is probably way too close, you're working your triceps way more than you are working your chest at that narrow of a grip. Widen to your grip a little and go down with your elbows at a 45degree angle between your body and your shoulder.
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  8. #8
    Registered User MiniSummer's Avatar
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    Originally Posted by Gahv View Post
    nice going OP, great first post
    I'm not sure why you have to be a pessimist, I was just asking for advice.
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  9. #9
    Registered User MiniSummer's Avatar
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    Originally Posted by koloxid View Post
    shoulder grip is way too close.
    I'll try widening my grip - thanks mate! I have my hands where the markings are but I'll go even wider.
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  10. #10
    Registered User MiniSummer's Avatar
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    Originally Posted by fnck View Post
    I honestly can't see how your biceps are getting worked on the bench press. It's borderline impossible. You hardly even use your bis as a stabilizer. Are you sure you aren't mistaking your biceps for your triceps?

    Anyways, get a friend to videotape you doing bench press and then post it so we can help. I can tell you now that shoulder grip is probably way too close, you're working your triceps way more than you are working your chest at that narrow of a grip. Widen to your grip a little and go down with your elbows at a 45degree angle between your body and your shoulder.
    I could easily be defying logic with my off technique, I'm pretty retarded! But I definitely know it is biceps and not triceps (minoring in HHD at uni). I'll widen my grip and follow your other advice and if nothing changes I'll whip the camera out. Thanks mate.
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  11. #11
    Registered User MiniSummer's Avatar
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    Originally Posted by mhong64 View Post
    chest is just internal rotation of shoulders movement. triceps (arms) is what extends you elbow. shoudler heads also come into play. they must all work together. im sure biceps are just used as stabilizers with back and such. (opposing muscle groups)
    I just put a very small amount of weights on the bar and focused solely on doing this. I have realised that I have been merely pushing upwards rather than internally rotating and I'm having trouble with the consistency in doing it as old habits die hard but when I did it I could tell it was working; just feels a little awkward for me at the moment! I think it will just take me a while slowly working my way up from small weights to get my technique going correctly as I'm in no rush. Thanks alot mate!!!
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  12. #12
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    Originally Posted by MiniSummer View Post
    I'll try widening my grip - thanks mate! I have my hands where the markings are but I'll go even wider.
    thats not shoulder width then. proper width ranges from i believe middle finger on the ring to any closer that is comfortable for yourself
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  13. #13
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    Originally Posted by MiniSummer View Post
    I could easily be defying logic with my off technique, I'm pretty retarded! But I definitely know it is biceps and not triceps (minoring in HHD at uni). I'll widen my grip and follow your other advice and if nothing changes I'll whip the camera out. Thanks mate.
    Even with terrible form, I honestly can't see how a pushing movement, especially one like bench press, can be fatiguing your biceps.

    Also, you said in the above post that your hands were on the markings on the barbell. That's about where they should be, and unless you're using some weird-ass barbell, the markings shouldn't be near shoulder width. I know the markings can vary in distance, but I've never seen any that are close enough to be shoulder width.

    Watch this video. It's the exercise guide from this website.

    http://videocdn.bodybuilding.com/vid...000/53781m.mp4
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    Are you sure you're talking about your biceps here?

    Personally after benching the only thing for me that is pumped is my chest tris and forearms.
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  15. #15
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    Just making sure we're on the same page here

    We're talking about this


    Not this
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    Originally Posted by GreyFit View Post
    Just making sure we're on the same page here

    We're talking about this


    Not this
    lmao repped.

    OP, focusing on internal rotation is unnatural. it happens by itself. just watch benching videos and keep doing the exercsie.
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  17. #17
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    I honestly have no idea how you are working out your biceps while benching.

    This thread literally made me question life.
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    Bench Press Form

    I've been having trouble lately to feel bench press in my chest, but rather I feel in my bis. How do i internally rotate my shoulders to help with the activation of my pecs, I've heard this helps?...
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    Originally Posted by AhrenTheBigBoy View Post
    I've been having trouble lately to feel bench press in my chest, but rather I feel in my bis. How do i internally rotate my shoulders to help with the activation of my pecs, I've heard this helps?...
    Lower your weight, focus on the contraction of your pectoral muscles, possibly widen your grip. And make it a slower more controlled motion, hope this helps.
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