Shoulders grow more than my chest from benching

[mr.railgrinder]

When I first started lifting I couldn't make any significant gains in my bench. Someone told me to pinch my shoulder blades together and my bench immediately shot up. However, my shoulders always get smoked and I see more gains there than my chest. Is it my technique or physiology? Also, I had my AC joints eliminated about a year ago and they thought my labrum was torn from the MRI images. When they went in they discovered I have a labral variant where it is shaped more like a wishbone than a ring which made them look torn on the imaging. Could this be a factor or do I need to switch things up?

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[bigbassturd]

Try mind to muscle concentration on your lifts. Do some reading on it. It's difficult to explain, but once you get it down, it helps wonders.

Also, flat bench is far from the most effective chest workout

 

[mr.railgrinder]

What is a better option then?

Just cause you pour syrup on shit don't make it pancakes.

 

[bonacris]

Try dumbbells.. I find that much better.. I hate flat bench and think its only an ego lift

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[RickRock13]

For concentrating more on chest growth you can go to DB bench press which will isolate the chest better...or you can pre- exhaust your chest with a set of flies before any of your bench press sets to fatigue the chest more for growth.

 

[mr.railgrinder]

My shoulders get smoked (front delts mostly) from DB's too which makes me think its a form problem. I think I will try to pre exhaust with flys and do some reading on form to figure out my exact problem. Pinching my shoulder blades together isn't doing the trick anymore.

Just cause you pour syrup on shit don't make it pancakes.

 

[stevesmi]

how old are you?

how long you been lifting?

you could just be early in your lifting years, i would try some new strategies that were outlined above and be a little patient, the growth will come

or post up a pic, you might just be seeing something that isn't there

 

[mstiles87]

Try starting off chest day with incline presses my chest exploded when I started doing that

 

[Swole Sauce]

I use to have the same issue man. What I was told is to bring your elbows closer to your side. If you are having your arms spread out to far you are just slaying your delts. And as someone mentioned earlier, focus on contracting and stretching your muscles with the mind to muscle thought process.

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[joe9872]

Steve said it ..... be patient and the gains will com....switch it up ....im a powerlifter and try not to use shoulders when I bench raw or geared...lower the bar lower below he chest maybe