bench pressing help

RobAMerc

Hi all,

I have probably asked more q's than most around here so I hope you don't mind answering another.

I've been following the 5*5 a while and notice no matter what weight I put onto the bar when benching I always feel it more in my delts and biceps than I do in the pecs.

I've had 2 instructors tell me I am doing it right ( as right as I can on the Smith machine ) - so what's up with it ?
I get a much more serious burn in the pecs when I do press ups than the bench press.

Any info and highlights of obvious flaws in technique appreciated.

ta
Rob

El Horseboxo

Could be that you are rounding your shoulders forward and not keeping your shoulders back. You should try squeeze your shoulder blades back and keep them tight the entire movement. Also maybe your grip is a bit narrow. Without seeing a video i can't comment but i know i would feel it in my delts more if i didn't keep my shoulers back.

Also i see you mentioned smith machine. Are you only bench pressing on the smith machine? I find that very awkward for positioning due to the lack of movement of the bar and that could be contributing towards bad form. I'm not really sure how you develop good from on a smith machine that would translate to a bench press as the range of motion is different. Drop the assited bench work and get onto a flat bench and try develop good form on that with a manageable weight.

You could also try switch to dumbbells for a while.

Mellor

You are benching in the smith machine.
That's your problem.