So I've been benching and I don't feel my chest is getting worked

[JPlaya]

Well I know more weight gets you bigger so I do the maximum I can rep pretty much. I rep 135 and I bring it down to where it touches my chest and I try to pump my chest too. All I get is sore arms, but my chest doesn't seem to be sore at all.

 

[Scars]

Try incorporating strictly chest workouts into your routine like the butterfly (I think that's what it's called). Basically laying on a bench with dumb bells in each hand, spread them out (keep your elbows locked) then bring them up until they touch, then go back down in the same position. That is one rep. Most gyms have a machine that does this, but some don't. Also, have you tried just doing regular push ups? A long with some diamonds and wide spread? They kill your triceps, but you should also feel your chest soar the next couple days after.

 

[Lemmings]

you want bigger muscles, you need to work a combination between weight and time under tension.

you want something between 8 to 10 reps, at a weight that is making you scream for the last rep.

Also, use the barbell until you're hitting a heavy weight or feel as if you've plateaued, then use dumbbells for a bit.

my chest workouts look like this
*Incline chest (1 x 15, 1 x 10, 1 x 8 = all warmups) Then 4 x 5-6 (100kg)
*because the rep range for my working weights for that is low I'll use dumbbells to supplement
*Incline dumbbell 4 x 8 (38kg)
*Flat Bench Press 4 x 8-10 (80kg)
*flies 4 x 12
*dips 4 x 12

My chest is usually dead at this point. If it's not I'll go do different flies or just work the rear delts for sh1ts n giggles.

 

[JPlaya]

should I do cardio because I stopped because I wanted to get bigger? I used to run about 2.6 miles everyday.

 

[Zunder]

Bench Press - lower to your nipples,but not all the way down, about a 2 inch space between your nipples and the bar - then squeeze up.
A slight (not pronounced) hollow in your back.

You can also do partials. Add 50% to the weight you normally use, and crank out 25-30 partial reps.

And mix up yur exercises. parallel bar dips with a forward lean are great for the chest (as well as traps and triceps).

Flyes and all those other 'cute' exercises have no place if you are tring to add mass to your chest.

 

[cordoncordon]

Well I know more weight gets you bigger so I do the maximum I can rep pretty much. I rep 135 and I bring it down to where it touches my chest and I try to pump my chest too. All I get is sore arms, but my chest doesn't seem to be sore at all.

Do pushups...of all kinds. Standard, decline, diamond, dive bomber, slow motion 3 in 1, plange, pike press, two twitch speed, side to side, military, wide fly.

 

[SharinganUser]

Try using a wider grip.

 

[Jariel]

It sounds like bad form to me. You should be feeling the burn in your chest after bench pressing. The idea is to squeeze your chest as you're doing it, almost as if you're trying to bring your hands together (but obviously not actually doing it!).

Also, like Zunder said, make sure you have a slight arch in your back so your chest is pushed out.

And like Sharinganuser suggested, a wider grip will help you target your chest more. Just don't go too wide as it restricts your movement.

 

[PrettyBoyAJ]

I got a question. My max rep is 205 and thats what I push. I get like 3 reps in. I'm just trying to become more toned. Not swoll or anything. So what do you guys suggest I do to accomplish this.

 

[Midnight_Oil]

I would focus less on worrying about feeling "the burn" and spend more time finding someone to spot you and work on benching progressively heavier weight.

 

[TheManOfSteel]

I've been doing a 1 muscle group per day 6-days a week routine for the past couple of months. Basically it comes down to working 1 group per week.

On my chest day I do (3 sets of 8 reps)

-flat dumbbell bench press
-incline dumbbell bench press
-decline barbell bench press
-close grip dumbbells chest press (hold dumbbells together and bring to your inner chest and go back up)
-dips
-flat dumb bell flys
-pushups until I can't do anymore to finish off

For the next day or two I'm still sore in the chest. That's just to give you an idea, ultimately do what works best for you.

 

[ArcBound]

Well I know more weight gets you bigger so I do the maximum I can rep pretty much. I rep 135 and I bring it down to where it touches my chest and I try to pump my chest too. All I get is sore arms, but my chest doesn't seem to be sore at all.

This may be your problem. I did the exact same thing for several weeks straight, and then one day I decided to go lower weight and a ton of volume and my chest was sore as hell.

 

[Jitterbug]

Let me be the first to point out the obvious that benching 135lb doesn't get you big chesticles. Squeezing them man-titties wouldn't help. Benching progressively heavier weights would.

 

[Zunder]

Let me be the first to point out the obvious that benching 135lb doesn't get you big chesticles. Squeezing them man-titties wouldn't help. Benching progressively heavier weights would.

This is true - if the weight is enough then you will not recruit enough muscle fibers and you'd probably build more muscle flogging your log.

But its a balance between too light and too heavy. Too light does nothing, too heavy and form suffers and offers an opportunity to injure yourself.

 

[Jariel]

I don't believe the actual weight makes a difference rather than how hard it taxes your muscles. It's relative. I've heard a lot of bodybuilders say by slowing down and focusing on form they can make 100lbs feel like 300lbs.

There are also a lot of bodybuilders, myself included, who swear by high volume lifting (low weight and higher reps). I don't have a whole lot of choice as I tore a pectoral muscle a few years ago, but doing 12-14 reps per set has been really good for me and got me much better results (and no injuries) than high weight low reps.

Everyone is different though. If something isn't working for you, try a different tactic. Another common reason guys don't grow when lifting is because they're not eating enough. Obviously if you're working hard and not eating enough protein to rebuild your muscle fibers, you will actually lose muscle.

 

[Zunder]

I don't believe the actual weight makes a difference rather than how hard it taxes your muscles. It's relative. I've heard a lot of bodybuilders say by slowing down and focusing on form they can make 100lbs feel like 300lbs.

There are also a lot of bodybuilders, myself included, who swear by high volume lifting (low weight and higher reps). I don't have a whole lot of choice as I tore a pectoral muscle a few years ago, but doing 12-14 reps per set has been really good for me and got me much better results (and no injuries) than high weight low reps.

Everyone is different though. If something isn't working for you, try a different tactic. Another common reason guys don't grow when lifting is because they're not eating enough. Obviously if you're working hard and not eating enough protein to rebuild your muscle fibers, you will actually lose muscle.

We will agree to disagree.

A marathon runner does a whole lot more low intensity high volume running than a sprinter. But I am yet to see a marathon runner that comes close to having the musculature of a sprinter.

High reps and light weight do nothing more than tax your cardiovascular system - they do not build muscle.

All the high volume crap as espoused in the muscle magazines fails to take it account that the guys that preach this method are juiced.

Brief, infrequent, and hi-intensity will yield better results than high volume - especially if you are drug free.

But each to their own.

 

[Alle_Gory]

Check your form. Maybe you're over working the arms. Or maybe you're not working the arms enough and they tire before your chest.

 

[Jariel]

A marathon runner does a whole lot more low intensity high volume running than a sprinter. But I am yet to see a marathon runner that comes close to having the musculature of a sprinter.

But it's not the running that makes sprinters muscley, it's their weightlifting routine and diet. There are a lot of other factors here too.

All the high volume crap as espoused in the muscle magazines fails to take it account that the guys that preach this method are juiced.

Obviously I have to disagree here because my own experience proves that high volume training works. I'm 6'4, 15% bodyfat and 220lbs now (after trimming down), but was closer to 250lbs (20% bf) at the peak of bulking...and I've never touched steroids.

I always monitor my workouts according to how I feel. If I feel the strain and I'm aching the next day, I know my muscles have had a good work out. I just can't get that on anything less than 8 reps.