Cant feel bench press in chest? How To Feel The Pecs In The Bench Press?

If you’ve been struggling “cant feel bench press in chest“, you’re not alone. Many people have trouble targeting the right muscles when they bench.

When they bench, many individuals have problems focusing their attention on the appropriate muscles. In this article, Field John will teach you how to correct it so that you can finally begin seeing those advantages! Keep an eye out.


Role Of The Pecs In The Bench Press

The pecs are a large muscle group located on the chest. They are responsible for pushing and pulling objects, such as weights, and also help to stabilize the chest during exercise. The pecs are heavily involved in the bench press, as they help to lift the weight off of the ground and onto your shoulders.

Seven Reasons You Can’t Feel Your Chest During Bench Press

Seven Reasons You Can’t Feel Your Chest During Bench Press

You’re Not Properly Warmed Up

Altering the exercises you undertake to warm up might be beneficial if you have the impression that the activities you are doing throughout your workout are not having any effect on your chest muscles. Avoid doing the standard set of 15 repetitions. Instead of performing static warm-ups, consider dynamic warm-ups to get the blood pumping into your muscles before you start an intensive exercise.

How to Warm Up the Chest Area Properly?

Dumbbell Flyes
Incline flyes are an excellent exercise for improving blood flow to the muscles and putting less pressure on the shoulders. Before you undertake heavy weight bench presses, you will feel a tightness in your pec muscles, which stimulates the muscles in the chest region.

Push-ups with a Pylo

To stimulate the fast-twitch muscle fibers in your body, give the plyo push-ups a try for a couple of sets.


Before lifting extra weight, one more effective way for warming up numerous parts of the body is to do dips using just your own bodyweight. This strategy allows you to train your triceps, shoulders, and chest all at the same time.

Before working out, doing a dynamic warm-up was shown in a research from 2006 to boost performance in terms of strength, speed, and power. You may read Danny J. McMillian’s research by clicking on the link provided here.

You’re Not Pinching Your Shoulder Blades Together

It is essential that you have a solid understanding of the correct form for the bench press before beginning your exercise. It’s not as easy as simply getting on your stomach and lifting some weights. Instead, you should bring your shoulder blades together and squeeze them together to concentrate the pressure on your chest.

Steps for Pinching Shoulder Blades Together

Raise your arms in front of you and maintain a straight position with them. When you are in this posture, you will become aware that the middle of your back does not contain any stress or stiffness.
Bring the shoulder blades in toward one another.
Pull the lats back in.

That wraps it up! Now, keep the tension even as you pull your elbows back and before you press the weight forward. When people push forward during bench presses, they often break proper form, which puts a significant amount of pressure on the shoulders. It is important to remember to maintain the elbows pressed down in order to engage the chest muscle groups.

When you do a bench press exercise, you put a lot of emphasis on your shoulder blades and other shoulder muscles. You need to maintain them retracted in order to relieve tension in the shoulder blades and give yourself better range of motion in that area. If you are able to master this method, you will be able to raise the weight in a safe and effective manner.

Your Grip Is Too Close

If you’re not feeling the bench press in your chest, it’s likely that your grip is too close. A narrower grip will work out the triceps more than the chest muscles. To target your chest more, widen your grip. Powerlifters often have a grip that’s 1.5 to 2 times shoulder-width distance.

Your Grip Is Too Close

Of course, each person is different, so you’ll have to experiment to see what grip width works best for you. Changing the length of your grip can be tough, since your chest muscles will need time to adapt to the new range of motion. Here are a few tips on how to make the transition:

1. Start by using a grip that’s just outside shoulder-width.

2. As you get comfortable, gradually widen your grip until you find the sweet spot.

3. If you start to feel pain in your wrists or elbows, back off slightly.

4. Remember to focus on squeezing your chest muscles as you lift the weight.

With a little time and experimentation, you’ll bebench pressing with the perfect grip for your body. You’ll feel the difference in no time!

You Have a Muscle Imbalance

An example of a muscle imbalance is when the triceps are not strong enough to lift the weight that is required to tire out the chest muscles. Because of this situation, it is possible that you may need to discontinue the raise before you begin to train the chest muscles.

Here’s an Example of Muscle Imbalance

If one side of your body is stronger than the other, you may have a muscle imbalance. This can make it difficult to target your chest muscles evenly. To correct this problem, focus on exercises that work each side of your body independently. This will help you build up strength and balance in your muscles.

One way to do this is by using dumbbells instead of a barbell. This will force each side of your body to work independently, which can help you correct any imbalances. You can also try unilateral exercises, such as the one-arm dumbbell bench press. These exercises are great for correcting muscle imbalances and building strength in your chest muscles.

If you think you have a muscle imbalance, talk to a doctor or physical therapist. They can help you determine the cause of the problem and develop a plan to correct it.

You Plateaued

If you’ve been lifting weights for a while, it’s possible that you’ve reached a plateau. This means your body has adjusted to your workout routine and is no longer seeing results. To avoid this, you need to keep your body guessing by changing up your workouts.

Here are some ways to change up your bench press routine:

1. Vary your grip. As we mentioned before, a close grip will work your triceps more than your chest. To target your chest muscles, try widening your grip. You can also experiment with different grip positions, such as reverse grip or close grip.

2. Use different weights. If you always use the same weight, your body will get used to it and you’ll stop seeing results. To keep your muscles challenged, try using different weights. You can also use heavier weights for low reps and lighter weights for high reps.

3. Try different variations. In addition to the standard bench press, there are many other variations you can try. These include the incline bench press, decline bench press, and close-grip bench press.

4. Add accessories. Accessories are exercises that target specific muscles or muscle groups. For example, you can add flyes to your routine to target your chest muscles.

5. Take a break. If you’ve been lifting weights for a while, it’s important to take a break. This will give your body time to recover and prevent you from reaching a plateau.

By changing up your routine, you can keep your body challenged and avoid hitting a plateau. Try these tips and see how they work for you!

Lack of Mind-Muscle Connection

The link between the mind and the body lets you focus your attention on certain muscles. Acetylcholine is released by the brain at the beginning of this link, which tells the muscle to start contracting.

As soon as you have improved the connection between your body and brain, you will be able to produce a greater quantity of acetylcholine, which will activate muscle fibers at a quicker rate. As a direct consequence of this, you will enjoy better chest exercise gains in addition to effective muscular contractions.

How to Improve Mind-Muscle Connection?

There are several ways to improve mind-muscle connection. One way is to focus on the muscles you’re trying to target. Another way is to use affirmations, such as “I am strong” or “I can do this.” You can also try visualization exercises, such as picturing your chest muscles getting bigger and stronger.

If you’re having trouble connecting with your chest muscles, talk to a trainer or coach. They can help you develop the mind-muscle connection and improve your bench press.

The mind-muscle connection is essential for the bench press. By improving this connection, you can fix your attention on specific muscles and activate them more effectively. Try these tips and see how they help you!

You’re not Doing Partials

Partial reps are a great way to build strength and muscle. They involve moving the weight through a limited range of motion. For example, you can lower the weight halfway down and then press back up.

Partial reps have several benefits. First, they help you overcome sticking points. A sticking point is the point in an exercise where you’re unable to move the weight. By doing partial reps, you can build strength at these sticking points.

Second, partial reps help you lift heavier weights. When you lower the weight halfway, you’re only lifting half the weight. This means you can lift heavier weights than you could if you were doing full reps.

Third, partial reps help you increase your range of motion. When you do partial reps, you’re able to move the weight through a greater range of motion than you could with full reps. This can help you build muscle and strength.

Fourth, partial reps are a great way to break through plateaus. If you’ve been stuck at the same weight for a while, partial reps can help you break through that plateau.

Finally, partial reps help you increase your muscular endurance. By doing partial reps, you can improve your ability to perform more reps with a given weight.

How To Feel The Pecs In The Bench Press?

Bench press is a great exercise for the chest, but if you are looking to focus more on thepec muscles, weighted push ups may be a better option. When doing weighted push ups, you are putting more emphasis on the pectorals muscles since you are pushing against something weighty. This will help you build muscle and strength in these areas.

How To Feel The Pecs In The Bench Press?

Use A Wider Grip

The bench press is a great exercise for the chest, but if you struggle to feel your chest muscles working properly, using a wider grip may help. This type of grip puts more pressure on the shoulder and upper arm, which can help you to activate more of your chest muscles. You may find that this type of grip also helps to stabilize your upper body while you lift.

Get Full Range of Motion

When someone is performing a bench press, they typically only feel the pressure on their chest when the bar is at its top of the movement. This is because they are not in full range of motion. Full range of motion means that your chest muscles are fully extended and your arms are fully extended. You should aim to get as close to full range of motion as possible so that you can lift more weight and produce more force.

Slow Down The Eccentric

Slow Down The Eccentric is one of the most important aspects of proper bench press technique. When performed correctly, it allows the lifter to maintain control over the bar and prevents them from using momentum to press the weight overhead. Improper Slow Down The Eccentric can lead to a loss of control and can ultimately result in injury.

One way to slow down the eccentric is by using a tempo board or timer. By counting out loud, you can ensure that you are performing the eccentric at a consistent pace. Additionally, using an appropriate benching belt can help to ensure that your body remains stable during this phase of the lift. If you find that your eccentrics are becoming too difficult or painful, it may be time to adjust your form and practice slower reps.

Keep Elbows Stacked Under The Wrist And Bar

The purpose of keeping elbows stacked under the wrist and bar is to create a stable platform from which to lift. This will help to ensure that the barbell moves in a straight line and that there is minimal movement throughout the entire lift. Additionally, this positioning will help to protect the shoulder joint by preventing it from being over-loaded.

Is Arching Your Back While Doing Bench Press Dangerous?

Yes, arching your back while doing bench press can be dangerous. When your back muscles are pulled in an arch, it puts tension on the vertebrae in your neck and can lead to pain and even paralysis. To avoid this problem, make sure to keep your back flat during the entire bench press movement.

Is Arching Your Back While Doing Bench Press Dangerous?

Other Variations To Include To Feel The Pecs Working

One variation of the bench press that can help you feel the pecs working more is the incline bench press.

In this variation, you lie on your back on a bench and place your feet on the lower rail of the bench. Then, you lift your body up so that your chest is resting on the upper rail of the bench. This will allow you to use more weight and engage more muscles in the chest with each rep.

How to target your chest in bench press?

If you are having trouble feeling your chest muscles during bench press, there are a few things you can do to target these muscles specifically. One option is to place your hands wider than shoulder-width apart on the bench, which will give you more space to feel the muscle fibers in your chest.

Another option is to use a weight that is slightly heavier than what you are used to using, as this will activate more muscle fibers. Finally, make sure to keep your core engaged throughout the exercise by keeping your abdominal muscles pulled in and tight.

Feeling bench press in arms not chest

Bench pressing is a popular exercise that many people do to increase their strength and muscle mass.

However, it’s important to note that some people may not be able to feel their chest muscles working during the bench press because they are too close to the bench. This means that they may not be able to generate enough force to successfully complete the exercise. If you experience this issue, it is suggested that you move closer to the edge of the bench so that your chest muscles have more room to work.

F.A.Q cant feel bench press in chest

Should you feel it in your chest when bench pressing?

You should be able to feel the pecs firing at around the midway point of the action. In the event that this is not the case and you feel it more in your shoulders than in your chest, boost the proprioceptive response by pressing as firmly as possible into your chest with the hand that is not being used to do the exercise.

Why is my chest not sore after working out?

You won’t experience the stiffness in your muscles afterward since they will have adapted to the new form of action as your body becomes stronger. The delayed-onset muscle soreness (DOMS) will lessen as you make progress through the physical shift, and you should no longer experience it at all after around a dozen or so sessions, on average.

Why does my bench press feel weak?

If you are weak off the chest in the bench press, it could be for one of two reasons: (1) you have weak contributing muscle groups, specifically the pecs, or (2) you have inefficient technique, which could range from an inconsistent touch point to bringing the bar down too slowly, lacking a bench press arch, or choosing the wrong grip.

Where should you feel sore after bench press?

However, in order for it to be beneficial for building upper-body strength, it is essential that the exercise be performed properly. Take a moment to think about the position you’re in while you’re doing the bench press…

This discomfort manifests itself in the upper area of the back, between the shoulder blades, and it might feel like one of the following:

Dull ache.

Pain that shoots through.

Overall soreness.

Do biceps Help bench pres

Anywhere while the biceps definitely have a part to play in the bench press, they are not even close to being the most significant muscle engaged in the actual competitive lift. However, if the tendons in the biceps are overworked or too tight, this might lead to problems while doing the bench press.


Whether you use weights or not, the best exercises for your chest are well worth doing. By following the tips in this article, you can make sure that you are getting the most out of your workouts and building strong, healthy muscles.

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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