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  1. #1
    Registered User n8x2c8qgqgn's Avatar
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    Help me i dont feel my chest

    Hello guys my name is Daniel ,im 15 years old and i started going to gym 4 months ago.
    I dont really feel my chest while benching .
    Even if i am retracting my shoulder blades I dont feel my chest while pushing.
    When im doing flyes i feel my chest.
    Any tips for a begginer?Maybe its the mind muscle connection?
    Thanks!
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  2. #2
    Do I even lift? ZackMU30's Avatar
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    Originally Posted by n8x2c8qgqgn View Post
    Hello guys my name is Daniel ,im 15 years old and i started going to gym 4 months ago.
    I dont really feel my chest while benching .
    Even if i am retracting my shoulder blades I dont feel my chest while pushing.
    When im doing flyes i feel my chest.
    Any tips for a begginer?Maybe its the mind muscle connection?
    Thanks!
    Try doing DB bench instead of BB. That may help as you'll lose the stability you had with the barbell.
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  3. #3
    Registered User Garage Rat's Avatar
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    Agreed,switch to doing Dumbbell bench presses.
    The barbell BP is not the best chest developer.
    The range of motion for the arms specifically the upper arms,are limited on how much they move.
    With dumbbells you can bring the arms in further and use an arcing type movement something you can't with a barbell.
    You may want get together with a knowledgable trainer to take you through the basics and check your technique on each.
    Good luck.
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  4. #4
    Registered User n8x2c8qgqgn's Avatar
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    Originally Posted by ZackMU30 View Post
    Try doing DB bench instead of BB. That may help as you'll lose the stability you had with the barbell.
    I dont feel my chest even with Dumbells .
    Do i have to contract my chest by myself while im pushing .Some tips may help.
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  5. #5
    Registered User air2fakie's Avatar
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    Originally Posted by n8x2c8qgqgn View Post
    I dont feel my chest even with Dumbells .
    Do i have to contract my chest by myself while im pushing .Some tips may help.
    What’s your height and weight at 15? If you’ve only been working out 4 months, it’s possible your lack of chest development just makes it hard for you to feel your chest as you’re doing the motions of BB and DB bench press.

    If you’re lifting the weight up off of you, you’re using your chest. As the muscle develops, you may feel it better.
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  6. #6
    Registered User n8x2c8qgqgn's Avatar
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    Originally Posted by air2fakie View Post
    What’s your height and weight at 15? If you’ve only been working out 4 months, it’s possible your lack of chest development just makes it hard for you to feel your chest as you’re doing the motions of BB and DB bench press.

    If you’re lifting the weight up off of you, you’re using your chest. As the muscle develops, you may feel it better.
    Hey im 152 lbs and 5'9 .Im a bit fat.
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  7. #7
    Registered User air2fakie's Avatar
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    Originally Posted by n8x2c8qgqgn View Post
    Hey im 152 lbs and 5'9 .Im a bit fat.
    I wouldn't worry about feeling your chest at this point. Use dbs as others have suggested and it'll be activated even if you can't feel it. Once you build up some muscle you should feel it more.
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    Registered User n8x2c8qgqgn's Avatar
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    Originally Posted by air2fakie View Post
    I wouldn't worry about feeling your chest at this point. Use dbs as others have suggested and it'll be activated even if you can't feel it. Once you build up some muscle you should feel it more.
    i used Db-s in my workout today ,and i felt it more .Thanks u guys for all the tips !
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  9. #9
    Registered User radrd's Avatar
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    Save your shoulders and don't do dumbbell flies. Dumbbell BP is great though. Make sure you don't flare your elbows.
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    Registered User n8x2c8qgqgn's Avatar
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    Originally Posted by radrd View Post
    Save your shoulders and don't do dumbbell flies. Dumbbell BP is great though. Make sure you don't flare your elbows.
    What about flat bench cable flyes?
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    Registered User Cybercraw's Avatar
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    Originally Posted by n8x2c8qgqgn View Post
    Hello guys my name is Daniel ,im 15 years old and i started going to gym 4 months ago.
    I dont really feel my chest while benching .
    Even if i am retracting my shoulder blades I dont feel my chest while pushing.
    When im doing flyes i feel my chest.
    Any tips for a begginer?Maybe its the mind muscle connection?
    Thanks!

    Been working out awhile, I NEVER feel my chest on bench. It tightens but no sore feeling, this will happen. Especially after a long time, will just have Delayed Soreness.

    I do feel it on the fly machine in terms of tiredness but no soreness like as if you are doing arms or that forearm feeling.

    Side note: Please you are 15, PLEASE PLEASE learn technique.

    DO NOT bounce off your chest, 1 looks stupid 2 can rupture your chest plate.

    Do not let your elbows fall too far from parallel to the ground when lowering bar as you can **** up your shoulders.

    Try a wider grip.

    Simple rule:

    Closer your hands more the tricep, further away more chest activation just be careful not to go too wide.

    Lower the bench at an angle going toward the nipple area if not a little lower, everyone is different.

    At your age doing 25s on each side is good, I think by senior year I was doing 185, weighing 185

    Just remember you are growing and you WILL not hit peak strength until around 25. Take this time to learn technique, I am super happy you are asking questions and not listening to the bro Science that is so common at your age.

    Just to put in perspective, I have been lifting since I was your age but off and on not constant.

    Bench:

    315 x 6 3 sets
    Weigh: 225
    Age: 30

    From

    95 x 4 3 sets
    Weigh: 155
    Age 15


    Good stuff getting into working out, just learn the right technique it is imperative you learn it now to avoid injuries later or permanently damage your body for later in life.
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  12. #12
    I love my power hour MrCarrot's Avatar
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    I never used to feel BB bench presses working my chest, but now I do. I'm not sure what's changed for me, but my only tip would be to stick your chest right out, and pull your shoulders as far back as you can. I think in the past I might have been lying with my whole back flat against the bench, hence little chest activation.
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  13. #13
    Registered User dc3119's Avatar
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    Yeah, I was going to suggest wider grip also. Depending on your grip, you could be mostly working triceps and not chest. And make sure you're going all the way up and all the way down
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    Registered User jdesey's Avatar
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    Originally Posted by n8x2c8qgqgn View Post
    Hello guys my name is Daniel ,im 15 years old and i started going to gym 4 months ago.
    I dont really feel my chest while benching .
    Even if i am retracting my shoulder blades I dont feel my chest while pushing.
    When im doing flyes i feel my chest.
    Any tips for a begginer?Maybe its the mind muscle connection?
    Thanks!
    Just because your not sore in the days after a workout, does not mean you are not building muscle. I personally have to mix it up about 2 times per year to keep making progress. Fir instance, recently i decided to focus more on upper chest exercises to build more on that part of chest. So I’m doing a lot more work on incline bench. I can feel it. But again, not sore dies not equal not growing.
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  15. #15
    I love my power hour MrCarrot's Avatar
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    Originally Posted by dc3119 View Post
    Yeah, I was going to suggest wider grip also. Depending on your grip, you could be mostly working triceps and not chest. And make sure you're going all the way up and all the way down
    Personally I set my grip to what feels comfortable. I don't really buy into the whole "wider grip works X, Y or Z more" when it comes to benching or pull ups. Whilst it might be true, I feel that going with a grip that isn't natural or comfortable to your structure is a recipe for injury.
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