Benching with the Pecs

Sometimes people will claim that the bench press isn't a particularly effective chest exercise. That's more of a bodybuilding concern than a functional strength training concern - but if you are weak at the bottom of the bench press, it might be because of relatively weak pectorals.

Lyle McDonald wrote an interesting article on the subject on properly involving your pectoral muscles in the bench press.

"How to Bench Press with the Pecs"

If you're having problems in the bottom position of the bench press but sailing through the top when the triceps and anterior deltoids are at their most mechanically strong point, this might help. It's certainly got some advantages over wrecking your shoulders on the pec deck or doing endless dumbbell flies when your goal isn't to bodybuild, but to get stronger.