The general rule of bodybuilding says that bench press is a chest, triceps and shoulder exercise and being a compound exercise, it engages multiple muscle groups at a time. However, it’s highly likely that one of your muscles will be lagging and performing less work. Unfortunately, those are your pecs and is the only reason as to why you aren’t seeing the bulk on your chest.
While this isn’t the only problem. I’ve heard from a lot of guys that they don’t feel their pecs while benching and there are two obvious reasons:
- First and foremost, people are never taught how to use their ‘pecs’ while doing the bench press exercise.
- They, themselves have never learned how to teach anybody to use their pecs.
Whichever the case might be, the thing we’re focusing here are the pecs, and without properly engaging them, you can never build a better and bulkier chest.
Luckily, I have some great tips for you that tell how to activate your pecs.
How To Activate Your Pecs While Benching
Before I begin, I would clarify that these techniques apply to people who are benching for general fitness or hypertrophy. Though it can also apply to powerlifting bench pressing but there are other things to consider.
Without any further ado, let’s jump on learning on how to activate your pecs.
1. Lower The Amount of Weight You Lift
Even though it may seem that with more weight you can target the pec effectively and I hate to say it might disturb your ego but to learn the proper technique, you have to lower the weight. In most of the cases, if the barbell is loaded with too heavier plates, more chances are that you are only focused to somehow lift the barbell and not on your muscles.
This is what we call ego lifting and it causes your dominant body parts to take over. You should consider lowering the weight and focus more on the technique rather the weight you are benching.