2 years in the gym now, and i just realized i have to tuck in my elbows on the bench press

>>76273065 (OP)
this is only if you want to hit more of the upper chest fibers as they run more diagonally

>>76273073
hmm idk, ive been doing it with sore shoulders for 2 years, but this week i switch to tucking in my elbows and it feels like my chest is way more activated than my shoulders

>>76273065 (OP)
Depends on the adaptation you're training for, and it's no different from pushups: triangle, close, shoulder-width, wide, etc. Best grip on the bar for general strength training is slightly wider than shoulder-width, which is triceps-dominant but about 60 / 40 triceps / chest. The wider you go the more chest-dominant bench press is. The closer your grip, the more triceps-dominant.

>>76273178
>60 / 40 triceps / chest.
no, it's 60 % lats and 30 % front delt - learn to anatomy imbecile
pecs can't be used cause they are strung along ribcage with necessarily retracted shoulders
only costal head of pec can be used somewhat effectively giving u bitch bench tits with seemingly armpit part of pec only and void in the middle and under clavicle
and triceps will be sputtering cause long head is asked to extend elbow while shoulder is being flexed and the latter it doesn't do, it does the opposite

u can expect to grow huge lats from bench not pecs
>but elbow positioning
i doesn't change much, it's dumb movement - the bench,
here, athlean X of all people:
https://www.youtube.com/shorts/qBDTDrnEpSs
he says low crossover, i say ditch the other cable/rubber band, do it unilaterally and hold isometric, and while u hold isometric u protract shoulder bringing origin and attachment of pecs closer together, protract shoulder also to unglue pec from ribcage and allow yourself to work it all the way to sternum

shoulder protraction is the key to pectoralis and u aren't getting it with presses, dips, flies, nothing really except protracted shoulder crossover

>but i wanna do pecs bilaterally and don't have access to cable machine
no worries, git yourself weak workout spring, like these 1,5 foot long thingies with 2 handles and spring in the middle
>why weak, i am big and strong
u're fat and dumb, u need weak spring cause u're isolating pecs*, grab it underhand, protract shoulders all the way and squeeze that spring in in front of you, beware though, after few goes at it u might find yourself with whole lotta t-shirts that just don't fucking fit anymore :D

* and short head of biceps but alas, bend your elbows until u feel comfy doing it to avoid aggravating short head of biceps

>>76273400
>podting athlean x
>bench press is for lats not chest
>bench is dumb anyway
what a retard

>>76273461
>doesnt know about functional strength and empty muscle
cmon anon do better

>>76273065 (OP)
>>76273073

it helps get inner chest more mostly as its the only way to get it heavy, whatre you doing so it hits upper?

i usually just move the weight closer in/up and keep the weight more on chest over delts but still upper chest is lacking.

>>76273400
>>76273461

hes right kind of I think. I just started using my lats on bench and when done right youre literally lifted and pushing off those suckers. the negative portion of the bench should feel like a rowing motion with your lats lifting you off the bench slightly and stabilizing. I stopped getting shoulder pain.

>>76273461
>>76273466
kawaiii :D

u're the cutest hing botardo retardo, have u got and argument though?

crossover, protracted shoulder low crossover for pecs, bench is not for lats, nor is it for front delt - it's for retards :D

>>76273065 (OP)
I realized the same after half a year. I have pectus so my shoulders are naturally pulled forward and I've been bench pressing with my arms this entire time. I was wondering why my triceps were so fucking massive but this was the reason.

>>76273077
Was the same for me, never felt I could get it right before, shoulder pain, not feeling it in the chest a whole lot, until I began tucking my elbows.

tuck on the way down
flare on the way up

funny thing is, you want to have your elbows wide when you unrack, then before you lower it, bend the bar/ tuck the elbows.

>>76273065 (OP)
My form started getting hard filtered around 2pl8 for reps. Doing it wrong got me there but regularly benching over 2pl8 for sets of 8+ without tucking my elbow gave me recurring shoulder pain that took over 6 months to go away completely and left me much weaker than before. Finally starting to make progress again after that.

>>76273400
Saywutnow? Do you even know what "lats" means, anatomically? Or "delts" for that matter? Can you explain how you flat bench with 60 percent lat activation, but no pec activation?

>>76273065 (OP)
right is also wrong. should have the opposite concavity.

>>76274842
Get stronger

Knowing is half the battle!

>>76275975
This made all the difference for me. Fixing my bar path significantly increased my bench press and has prevented me from injuring my shoulders ever since.

>>76273065 (OP)
That's not a natural movement?
Maybe machines are better.

>>76273461
>>bench press is for lats not chest
>>76273478
>, bench is not for lats, nor is it for front delt - it's for retards :D
bot

and it grows big lats if u're persistent enough to ignore fucked shoulders that is
>>76276913


mine:
>>76273400

>>76275060
:D got u saying just that bot :D here:
>>76277372
>and it grows big lats if u're persistent enough to ignore fucked shoulders that is
>>>76276913

yes back when i was retarded 2x bodyweight bencher i could rep 50 kilo added pullups never training it :D
>the secret ingredient?
i wasn't squatting and i was trim otherwise :D

>>76273065 (OP)
Both ways are correct, it depends on what you want out of the bench press.
A guillotine press is better for hypertrophy and pressing in a J pattern is mandatory if you wanna move the most weight possible