Help with Bench Press

[Nooklear]

Hey everyone. This is actually my first post here, so bear with me if I sound like a noob...because I am.

I think my bench press technique is off. Whenever I use my bench at home, I press a lot less than when I am at school, and I don't even feel it in my chest. At school I use the Smith Machine, and at home I just use a plain bench. When I use the Smith Machine at school, I really feel the burn in my chest, and I'm able to press more.

Any suggestions?

[Supr@]

Originally Posted by Nooklear

Hey everyone. This is actually my first post here, so bear with me if I sound like a noob...because I am.

I think my bench press technique is off. Whenever I use my bench at home, I press a lot less than when I am at school, and I don't even feel it in my chest. At school I use the Smith Machine, and at home I just use a plain bench. When I use the Smith Machine at school, I really feel the burn in my chest, and I'm able to press more.

Any suggestions?

the reason why is, that the smith machine keeps the weight stable and with a regular bar you have to stablize the weights on your own hence you are able to bench more on the smith

[Nooklear]

But is there a reason that I can't feel it in my chest when I use the regular bench? It feels like my shoulders are doing all the work... How can I change that? I am already using the widest grip my bench will allow..

[Supr@]

Originally Posted by Nooklear

But is there a reason that I can't feel it in my chest when I use the regular bench? It feels like my shoulders are doing all the work... How can I change that? I am already using the widest grip my bench will allow..

is your form proper? touching the bar to your chest? just remember that shoulders play a major role when you are pressing

[Nooklear]

I think it might be that I'm not going low enough. Thanks for the help!

[DGAFIN']

also...the smith machine bar doesnt weigh as much as the regular bar

[travis8798]

bench press will also work the front of your delts and your tri's a little, so focus on using your chest throught the lift.

[VanMan185]

Make your grip to where your arms form 90 degrees when your at the bottom of the press. And don't push out your elbows too far on your way up, puts a lot of strain on the shoulders. (these were my problems and seem to be the most common that i see)

[Nooklear]

Thanks for all the advice everyone! I'll be sure to put all this to good use next time I work my chest.