So today yet another day for working out in the gym as i'm doing chest and tris. As i'm moving to regular bench press then the owner of the gym told me to do stop. He says that the way i bench seems different and he told me to flare out the elbows 90 degrees and touching the bar above your nipple. I know he's right but i would prefer doing my elbows in 45 degree and touching the bar middle of your chest. Anyone experince this?

While he's right in the sense that it will target the pecs to a greater degree by flaring your elbows, a major component of bodybuilding should be longevity. Benching with flared elbows can set you up for shoulder injuries. Ask anyone who's had a shoulder injury and they'll likely tell you that their training took a massive hit, negatively. Bodybuilding is a marathon, and you want to be able to do this for a long time and not have to stop early because of injuries.

Yeah you're right and sometimes i would apply for dumbbell as well because i have long arms so it won't stress out my shoulders.

but how do i burn dat fat belly off? And what supplement to take before and after workout to boost mass gain?

You can't burn that 'fat belly' off, unless you use a blowtorch. If you want to lose fats, then your daily caloric intake has to be less than your basal metabolic rate. Google what your BMR is, and also the nutrition in the food you generally consume (or you can try an app called MyFitnessPal).

Supplement wise you don't really need much, just get your diet in shape first.

I followed some of the advices that I had online, I strained my cuffs. Eventhough I followed the form strictly, I do not feel pec involvement at all. I then switched to dumbbells and I got it right. What I learned is that, every body works differently. One can be right on something but it doesn't mean that it's also true for you.

So what do you mean by following some of the advices? I hope you explain more about the dumbells. As they say strive for progression and i wanna do it in different way so that i can feel the difference either by experiencing. I heard the bodybuilding got its trials and error so choose the one that's best for you.

Well yeah, I've read about benchpressing forms. Most of them typically says pinch your scapula together, have a slight arch on your back, foot planted firmly on the floor. Your wrist and elbow should form a straight line while holding the bar, slowly lowering the bar to your chest on your nipples. Breathe in before lowering the bar, breathe out while pressing upwards. I followed this yet I got most of the load on my shoulder.

I did further reading about the cause of this and came to the conclusion that my pecs are stronger than my delts and arms so I don't feel fatigue on my pecs. I've been doing this for a few months and decided to switch to something else.

I started out with 10kg dumbbells then progressed to 24kgs for 4 reps without any assistance. I felt most of the contraction when I go heavy. My pecs struggling to bring my arms together and I felt my pecs pinching together on the final upwards movement. I then drop the weight to 20kgs on my next sets to do at least 6-8 reps. I now have less soreness on my front delt and more on my pecs.

So you're right about trial and error. Every body works differently. Mine responds better with dumbbells.

So, the way you do it with the dumbbells your elbows flared out or not too flare out? Everyone has different way of feeling those contractions.

Same for me, when i bench i don't really feel most of my pec involve but sometime when i really semangat and can have full focus on bench press i feel my pec involve. So i think that, you have to really focus when u are working out.

It's mostly trial and error on that part. Flexibility comes in to play, I'm not very flexible. I slowly turn my palms facing inwards while lowering the dumbbells then return to the normal bench pressing grip on the way up. This way I feel less stress on my front delts.