Always, when I work my chest, my shoulders do all the work. I do the exercises the right way with a lower amount of weights and still my shoulders do all the work.

What is the best way to build chest muscle for a weak chest?

  • 3
    What exercises are you doing?
    – son15
    Sep 15, 2015 at 14:37
  • 3
    Which exercises? Flat bench, flys, etc?
    – JohnP
    Sep 15, 2015 at 14:37

1 Answer 1


I would say this only really applies to the bench, dumbbell or barbell...

Your grip and positioning on the bench is too high. It's probably more around your upper chest.

Here's what I would suggest

  • Scoot up on the bench until the bar is unracked at your middle chest, and when it's off the bar it hovers around your lower chest.
  • Tuck your elbows in

  • On the lowering portion of the lift (coming down to your chest) Let it lightly touch your chest just under your nipple.

  • Push back up while trying to bend the bar (figuratively)

Bench press will always incorporate your front shoulders, the key is to bring it down far enough to allow your triceps to catch and engage on the push.

Also try wider grip if you're not feeling the pull around your armpit.

  • I agree, try and correct your posture while benching for example by pushing your shoulder blades together and your chest out. This way you can engage your chest musles better.
    – Fort Ash
    Sep 16, 2015 at 12:36
  • @FortAsh - Right forgot to mention tucking shoulder blades back, thanks ;)
    – Hituptony
    Sep 16, 2015 at 18:08

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