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Why The Bench Press Isn't Growing Your Chest

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Rating: 4.0; Vote: 1

well show you how to do the bench press according to your anatomy in 3 easy steps. A disclaimer: the bench press is not absolutely necessary for you to do. For some individuals its a great, effective movement at growing the chest and the overall upper body musculature. Whereas for others, its just not the best exercise for their structure especially since the barbell forces you into a fixed hand position. So if your main goal is to build muscle, just realize that you can accomplish this just as effectively with other exercises like machine presses, dumbbells, and even push-ups if properly progressed. But, before you actually make that decision, run through the following 3 steps. The first thing you need to do about your bench pressing form is determine what elbow angle is going to best activate your chest while minimizing any discomfort as you press. Align your elbow angle with where the majority of your chest fibres run. This will vary for each individual. For most people, an elbow angle of somewhere around 45 degrees to about 70 degrees will best line up with and activate their chest fibers when they press while being safest on the shoulders. Play around within this range to see what feels best. You can also experiment using and play around with the elbow position. A lower elbow angle may bias more of your upper chest fibers, whereas a more flared out elbow angle biases more of your mid and lower chest fibers. Its now time to set up your bench press grip width to enable you to actually use that elbow angle as you press. The way you do this is by ensuring that at the bottom of the press, your forearms are vertical with your elbows stacked directly under wrists, both from the front view and the side view. If in step 1 you chose an elbow angle thats tucked a bit more to around 45 degrees, then youll have to use a more narrow grip. Whereas if you chose a more flared out elbow angle step 1, then youll need to use a slightly wider grip. Play around with different grip widths, take a look at your forearms at the bottom position, and record yourself from the front and side view to double check that theyre aligned. The last thing you want to refine in your bench press technique is to ensure you maintain at least some degree of an arch in your upper back. This helps activate more of chest, specifically the mid and lower fibers, by putting them in a better aligned position to do work while also keeping your shoulders in a safer position. But as for how much of an arch you should use, this will depend on your individual chest fibers, the structure of your sternum, and the overall size of your chest as well. Generally, most people will get the best activation somewhere between an arch that isnt completely flat against the bench, but also isnt as exaggerated as a powerlifters arch for example. So again, play around with it to find the optimal position. And there you have it. You now know how to do the bench press for more gains and fewer injuries. Go through this step by step process, experiment with it, and find what works best for you and your body. If you want to build muscle as effectively as possible while minimizing your risk of injury, then you need to not only pick the right exercises but also ensure that you set up and execute them in the right way and in a way thats based on your individual structure. For a step-by-step program that does just that for you, by showing you exactly how to train and how to eat week after week so that you can transform your specific body as fast as scientifically possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: : Lakey Inspired
Date: 2022-01-03

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Comments and reviews: 10

dproulx222
Thanks so much for all of your quality videos. And congratulations on your new gym. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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Richard
thanks for this video! the bench press has been my least favorite because of how much discomfort i get in my joints and now i realize the problem(s! will probably stick to other exercises like push ups and cable flys because i definitely feel the activation in my chest in those exercises than the bench press
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Dan
Personally, I've given up on the bench press entirely. Your chest muscles work to pull your arm across your chest, not away from your chest. So, that's the most efficient movement to exercise your chest. I prefer one arm at a time using a cable machine or a resistance band anchored to the wall.
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Clay
Great video. Love your practical advice. Never liked bench. I have a trick elbow and long lanky arms. Dumbbell presses allow each arm to work its natural arc and avoid the trick elbow issue. And a weight vest knuckle pushups allow me to remove wrist stress entirely and feel very natural.
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Anushka
Huge doubt how to sart a deficit. like suppose my maintaince cals is 2000 so should start by eating 2000 and then decrease. if yes then time limit. or i directly jump in calorie deficit even though my eating everyday was uneven. so should i make it even first and then decrease it?
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FleeingAsian
Hey, can you make a video about headaches in the back of the head when working out? I get these painful headaches my first couple reps when I lift weights it happens every time and has gotten worse I'd appreciate if you can make a vid ab it and how to cure it: )
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BambiDVM
I recently started lifting more frequently and the only gym around me is Planet Fitness. They do not have free barbells and I am wondering if I should do those large compound movements (bench press, squat, deadlift, etc) with the Smith Machine or with dumbbells.
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fishman
so you basically tell everyone in the thumbnail that you should bench press with 90-degree elbows like the majority doesn't do, and then in the video you say this is riskier than the 70 degrees elbows
2: 40
nice clickbait
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Tristan
you've gotta be one of the best fitness content creators out there man. everything is approached from a user-friendly and digestible viewpoint and is always tackled with actual data and research. keep up the great work!
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Rasenguy
This makes no sense. Both grip placement and the angle of your elbow will dictate where your elbows end up from the side view. This guy has no idea what he's talking about.
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