Bench press can not feel the pectoral muscle force how to find out the pectoral muscle feeling

Many friends who just started chest training are suffering from the bench press can not feel the pectoral muscle force, indeed almost everyone in the initial pectoral muscle weakness when the bench press is not much feeling, so how should we solve such a problem?

To know the pectoral muscle, know the bench press

The movement of the pectoral muscles, the shape of the pectoral muscles, the starting and ending points, the function of the pectoral muscles, the responsible joint movement. Introduction: The pectoralis muscle is a very large fan-shaped muscle: the upper part starts at the lower edge of the inner 1/2 of the clavicle, the middle part is connected to the sternal body, 1-6 rib cartilage, and the lower part is connected to the anterior layer of the rectus abdominis tendon sheath; stopping point: the crest of the greater tuberosity of the humerus. The muscle fibers of the pectoralis major starting from the upper part stop at the lower part, and those starting from the lower part stop at the upper part, so a knot is tied at the stop. The pectoralis muscle is mainly responsible for our shoulder movements: shoulder flexion, shoulder internal rotation, shoulder inversion, shoulder horizontal inversion In the bench press (wide grip), the pectoralis muscle plays the role of horizontal shoulder adduction.

Using simple movements

Use single joint movements to feel the movement pattern of the pectoral muscles. For example, some of the shoulder exercises described above (shoulder flexion, shoulder inversion, shoulder horizontal inversion, shoulder internal rotation) and so on. You can do them empty-handed to experience the contraction and extension of the pectoral muscles in these movements, and then memorize them in your mind. Doing this will help you wake up your pectoral muscles and help your pectoral muscles find their presence. Example: Flybys with light weight dumbbells, or cable clamps.

Concentrate your thoughts and move in unison

Concentration is very important, this is a bit vague, but it is the most important point. Focus all your attention on your pecs while training, not on how to push the barbell up as hard as you can. Just like a sexual fantasy, concentrate on the chest muscle. Close your eyes to feel it contract, stretch. To build the link between muscle and mind.

Slow down the centrifugal contraction

Many people do bench presses or push-ups in free fall, which makes it hard for you to learn movement control and find muscle sensation. Slowing down during centrifugal contractions can help you to. 1. improve body awareness. 2. improve movement control. 3. Develop the strength of connective tissue. 4. Improves stability.

Use light weights

With a training weight of 5RM or more, with large weights your nervous system will try to mobilize more motor units to participate in the movement in order to lift the weight, which includes a large number of motor units other than the pectoral muscles. There is nothing wrong with this if you are trying to improve strength and total body coordination, but if you are focusing on pectoral muscle sensation, it is recommended to use a lighter weight.

Squeeze massage, stretching

I don't even know where my pecs are going when I bench press. The muscle has no presence? Then find it and feel it. Using massage, squeeze stretching will make it obvious that it is there. This helps build the link between muscle and mind.