Anyway, I have a major question regarding the bench press. If
there are experts around, kindly enlighten me on this.
I am a beginner in body building and I know bench pressing is
one of the major movements together with squats and deadlifts. I
also know the tremendous benefits one can get from the bench press.
However, I have great difficulty in achieving anything from the
bench press. The fact is, I cannot feel my chest muscles working at
all. Instead, the muscles that are working are the delts and
triceps.
I have been searching around looking at articles describing
common errors in bench pressing, such as pressing at shoulder level
instead of chest level, allowing the shoulders to rise above chest
level, not pressing the shoulder blades together into the bench
etc.
I have been using a shoulder-width grip, raising my chest up,
keeping the shoulder blades together, keeping the chest higher than
my shoulders and aligning the weights with the nipples. However, I
can only feel my triceps and delts getting sore after about 8 reps
with 7kg in each hand. The chest felt like it was never touched
before and I'm getting frustrated with this. Anyone has any idea
what else went wrong with my form?