I started going to the gym about a month ago with my friends. I’m a 24-year-old guy and I’m on the heavier side. I usually lift 10 to 30 pounds less than my friends but I struggle to get a decent set on chest or shoulders even with lighter weights. I’ve never been muscular before and I don’t really get what people mean by contract your chest. I can’t feel anything at all. Am I making any progress? I would really appreciate some help
If you can’t press the bar, try using dumbbells and pick a weight you can actually manage. Don’t stress about lifting the same weight as your friends. Focus on your own progress instead
Reagan said:
If you can’t press the bar, try using dumbbells and pick a weight you can actually manage. Don’t stress about lifting the same weight as your friends. Focus on your own progress instead
I really struggle with dumbbells because I have trouble keeping stable, but an empty bar works for me. I know I shouldn’t compare myself, but it does make me wonder why I’m weaker in chest and shoulders
@Chance
That’s exactly why you should keep working with dumbbells. It’ll help you build the muscles required for stabilization. I was hesitant too at first, but I’ve grown to like them a lot. They really target my chest better than the bar with less weight. Just make sure you stretch your chest and focus on squeezing as you lift. Go slow and controlled, not super fast. Try doing 2 seconds up and 2 seconds down. Stick with that for a while, then you can go back to the bar if you want
@Chance
Just remember that pressing just the bar is a step in this process. With consistency, you’ll be able to lift more weight over time
@Chance
That’s exactly what you need. Use dumbbells and go lighter. It’ll really help at the beginning. If you find yourself shaking, just lower the weight and focus on getting solid reps that burn in your chest without straining your shoulders
@Chance
When you use dumbbells, try to keep your elbows closer together to form a V shape. This focuses more on your chest and can feel a lot more comfortable
Reagan said:
If you can’t press the bar, try using dumbbells and pick a weight you can actually manage. Don’t stress about lifting the same weight as your friends. Focus on your own progress instead
I’ve been switching back to dumbbells since I don’t have a bar at my apartment gym. I miss having the bar, but hey, dumbbells are included with my rent so I won’t complain
I started with 10-pound dumbbells and it was tough. I’m up to 20 now
Ash said:
I started with 10-pound dumbbells and it was tough. I’m up to 20 now
Good job and best of luck on your journey
Besides what others have suggested, you might want to try pec flys to feel your chest more. I really like them at the end of my chest workouts
Finley said:
Besides what others have suggested, you might want to try pec flys to feel your chest more. I really like them at the end of my chest workouts
Yeah, pec flys feel way better than other chest workouts, but I think it might take a bit more time before I really feel my chest
I can’t really feel my chest doing exercises yet, but I’m just sticking with it and focusing on progressively lifting more weight. Comparing myself to others just makes things more stressful
Kiran said:
I can’t really feel my chest doing exercises yet, but I’m just sticking with it and focusing on progressively lifting more weight. Comparing myself to others just makes things more stressful
That’s really reassuring to hear. I’ll keep going as well and best of luck on your journey too
When it comes to barbell bench press, it’s more about pushing the bar off your chest than really feeling the muscle. Make sure you’re set up correctly—try to elevate your chest by pulling your shoulder blades together and arching your back while pushing with your feet. Unrack the bar carefully and lower it under control before pushing it back up. If you’re lying flat, you’re not engaging your muscles properly. Good technique is key and while it can seem tricky at first, it gets easier. Just keep at it and you’ll get the hang of it
@Riley
This is exactly right
Is this while you’re using the barbell? If so, a barbell might not be the best for really targeting your chest
Rin said:
Is this while you’re using the barbell? If so, a barbell might not be the best for really targeting your chest
Yes, I am using the barbell but I find I’m weaker with the machine press and fly too even if they do feel better to do
@Chance
You’re likely weaker with those because they better target the chest, especially the fly. The bench press works the chest too, but it’s a compound movement involving your shoulders and triceps as well. So if those muscles are weaker, it might hold you back
If you can’t handle the Olympic bench bar, start with an Olympic EZ curl bar. It weighs about 20 pounds. Use that until you can bench it easily, then try the Olympic bar again. Push-ups are another good way to increase your strength. What’s nice about starting out is you can make rapid gains at first. Don’t stress too much about feeling the muscles contract yet. You might not feel it right away. Just focus on getting the form down properly. There are great videos on how to bench correctly. It might feel silly at first but it will set a good foundation for avoiding injuries later