Pec activation

[FellowshipOfTheRon]

dammm guys, thanks a lot for the input from Doc Squat, BeastBuilder and Riccardo!

followed docs advice in regards to ditching the cables, beasts push on bringing it right down and riccardos stuff about tucking. the bar path is now straight up instead of a J and is aligned with the top of my abs instead of center of pecs thanks to the tucking.

was an amazing feeling, i still felt a little pain around shoulders (because i injured it doing it wrong all this time i guess) while right at the bottom so instead of having it touch my sternum i'm bringing it down as low as possible before that stupid pain kicks in (so bar is like an inch away from body) and will keep doing this until the pain goes away (yup doing lots of rc stuff before every upper body session). soon as i can handle it, will bring it right back down to touch the sternum.

the best thing i got out of this session was exactly the title of this topic, pec activation! half way in to my first exercise (flat bench 5x5) i had this crazy feeling pump, like the brain suddenly realized the pecs were there and i was able to control them (bouncing etc.). it was pretty awesome, lasted all the way through the session and while driving home they were voluntarily bouncing just from turning the steering wheel. too bad all that control has gone away now that the pump is also gone but looking forward to getting a good hold of that connection with the pecs in future sessions.

[edit]

is this tucking supposed to give you even more power? not sure if i was just a lot stronger since last session, my right hamstring kept cramping up so wasn't able to plant feet at all but still managed to push more weights than last week with legs relaxed

[Dr Squat]

Any tips on resolving these issues and anything I can't see is much appreciated. Also keen to see side-on vid of good form as I was really surprised at the arc described by the elbow. No idea what it should look like.

You are on the right track. Ideally it would be good to see you gripping a bit wider (slightly wider than shoulder width). That bench is an issue as the racks are probably where I would like to see you hands! See what you can do. Your current grip is more of a narrow grip. A side on view would be good. I would also think about 3 things:

1. Bringing the bar out over your chest at the start;

2. Tucking your elbows and hitting your lower chest;

3. Keeping your chest high by pulling your shoulder blades together.

Small steps and I would keep the reps in the 5-10 range.

Just my views of course. The top bodybuilders on here may have some differing advice. But IMO this will give you pec activation and a bigger chest. The bonus is that your delts and triceps will also grow.

[HarryB]

Any tips on resolving these issues and anything I can't see is much appreciated. Also keen to see side-on vid of good form as I was really surprised at the arc described by the elbow. No idea what it should look like.

You are on the right track. Ideally it would be good to see you gripping a bit wider (slightly wider than shoulder width). That bench is an issue as the racks are probably where I would like to see you hands! See what you can do. Your current grip is more of a narrow grip. A side on view would be good. I would also think about 3 things:

1. Bringing the bar out over your chest at the start;

2. Tucking your elbows and hitting your lower chest;

3. Keeping your chest high by pulling your shoulder blades together.

Small steps and I would keep the reps in the 5-10 range.

Just my views of course. The top bodybuilders on here may have some differing advice. But IMO this will give you pec activation and a bigger chest. The bonus is that your delts and triceps will also grow.

+1

[Kalidane]

Thanks guys I'll have a crack at implementing a couple of times before the weekend.

In the past I've tried resetting the hand position with the bar on my chest at the start of each set and that wasn't uncomfortable at <60kg weights so I'll have another go at that. I shouldn't be equipment-impaired much longer...

Farking keen!

May even manage a side-on shoot with the improved grip spacing