Advice on proper lifting technique?

[amck25]

Hey guys, just looking for some help on the form on some of my lifts.

No matter what i do, i seem to only feel it in my arms!! (and NOT in chest)

Bench...Feel it in my arms

Dead Lift...mostly my arms!

Dumbbell Bench...arms!

And its not like im doing the exercise completely wrong.

e.g. doing bench, i have a good grip, back doesnt lift at all, and i try to clench my chest, but still mainly feel it in my arms.

Anyone know whats going on??!

[workonit]

use a wider grip when benchpressing. i was taught 81cm between hands is about right

[Dr Squat]

How experienced are you bro? If you have just started lifting then it is hard IMO to focus on feeling the muscle. With bench most novices (and intermediates) tend to feel it in their shoulders.

When I teach newcomers I show them the correct technique and then have them perform it safely. I don't worry about their breathing or where they feel the movement. Thinking of a couple of things only is a good way to slowly master the movement, such as:

- grip slightly wider than shoulder width;

- squeezing the bar thightly;

- lowering the bar with a consistent speed;

- touching the lower chest;

- pressing slightly back.

Time under the bar practising the correct technique is what it is all about.

So my advice- first learn the correct technique, practice, practice, practice. Feeling the muscle will come.

[mr natural]

its all in the shoulders! for pressing movements pull you shoulders back and down.This will make the chest do more of the work.There should be an arch in the back. If the shoulders are off the bench at any stage its gonna be all tricep and delts moving the weight. Same with the deadlift,retract the shoulders before the lift and keep them tight