Level 1 Valued Member
I first read Beyond Bodybuilding in 2013 and learned that the wide grip bench press is a bicep exercise from it. It is my favorite upper body exercise since it works the chest, front shoulders, and arms all together. It saves me time as I don't enjoy isolating everything with flyes, curls, extensions, etc. However my form on this lift is weak and I don't really feel all these muscles working maximally. What is the best form for the wide grip bench press? I'm trying to maximally contract my chest, front shoulders, and arms all at once so I can have shorter workouts. One time at the most back in 2013 I felt my biceps wake up during a rep and they were the sorest they had ever been the next day, but I can't emulate that technique I used. I asked Pavel this question back then and he said to visualize my biceps as extensions of my pecs, but I had a hard time with it. If someone or Pavel himself again can help me with my form issue it would be great. I assume if I need to know how to bench properly in general, since I rarely feel my pecs on a bench press either. Sometimes I tweak my form mid reps and I might feel somethings changing in my recruitments. I think this form is different than the way powerlifters explain it. So thanks in advance if you can help me.