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Originally Posted by Sgt Seb
what tips/techniques do you guys have for bench press or dumb bell press
i have made good gains on my legs and arms but chest is still basically the same..
i find when i do bench it just feels like im working my arms. i have dropped the weight down already but then it feels too easy...and not much burn in my chest. i find i get much more of a 'workout feeling' when i use the machine bench press?? but i know this is bad so i try to avoid it. any ideas???
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how's your form?
try perform scapular retraction prior to beginning the lift. It's easier with a barbell than dumbells.
It basically involves lifting the barbell, holding the weight up at the top of the lift as you would when you're about to start the set, and then dropping your shoulders back, like you're trying to touch your shoulder blades together. Don't force it too much though. Keep your shoulders position like this throughout the set, this should help isolate your chest better.
Also, do flys as MACHINE recommended - if you're doing flat bench then do incline flys, or vice versa.