I only feel arms and no chest
#bench press form check
oak tinsel
Honestly it looks pretty good. There are a bunch of small things you can tighten up but overall, it's really solid.
A couple of things you can work on as you get stronger
Retract your shoulder blades more and pick your chest up. You can arch your back which will put you in a more stable position.
Good job driving tension through the feet.
long tree
Ok great, is there anything i can do to activate my chest more? maybe trying a wider grip next time
because this was the second set where i did 135x4 and then on the last set i couldnt even get 135x1 because my arms felt really sore even though i had adequate rest tiem
oak tinsel
Ok great, is there anything i can do to activate my chest more? maybe trying a w...
Keep your grip as is
Arch your back and lift your chest a bit higher
My bench from today. I keep a very moderate arch.
long tree
Okay 👍
oak tinsel
I would also start to pause on your chest. It's a good habit to get into if you ever want to start building towards powerlifting, but it also helps you stay a little more stable out of the bottom position. Lots of people start to bounce the bar off of their chest which is hard to keep consistent.
long tree
Yeah I started doing 1 second pauses on bench press on my second upper day
oak tinsel
Also, IMHO you aren't getting much out of super low rep sets. Focus on doing 99% of your training in the 5-25 range.
long tree
Doesnt 3-5 rep range target strenght and 6-8 is for hypertrophy?
oak tinsel
Not exactly that simple
Anywhere between 5-25 reps is ideal for hypertrophy. Just get close to failure.
Going much above or below won't work as well.
But strength is a skill. You get good at what you practice.
long tree
i see