The Bench Form Thread

[IronKrazy]

Even doing warm up sets with light weight I'm still breathing hard when I get up, because of how hard I'm working to stay tight.

Yes davis you certainly did, just expressed a bit differently. And no problem and also thanks to you too. Even though I have jumped ship from a couple routines, while trying to find something that keeps my interest and allows me enough time at the end of the day, I have made significant strength gains since the start. I remember a while back only being able to bench 135lbs 5-6 times for a set and then 2-3 more with a grinder and that was it. Now I'm hitting 140lbs for 3x5 and 1x15 in one session and hit a PR of 200lbs the other night. While my journey has been rocky, I have made progress and injury free most of all. Though with this version of 5/3/1 I'm doing I feel it's the perfect amount of everything for my situation. 2 lifts a night 4 nights a week so I'm not destroying myself, squat 2x, bench 2x, deadlift, OHP and BOR 1x and I will rotate chin ups and pull ups with my session of BOR every week. I can't wait to hit 225lbs for a 1RM, not to mention for reps at some point hopefully!

[davisj3537]

Yes davis you certainly did, just expressed a bit differently. And no problem and also thanks to you too. Even though I have jumped ship from a couple routines, while trying to find something that keeps my interest and allows me enough time at the end of the day, I have made significant strength gains since the start. I remember a while back only being able to bench 135lbs 5-6 times for a set and then 2-3 more with a grinder and that was it. Now I'm hitting 140lbs for 3x5 and 1x15 in one session and hit a PR of 200lbs the other night. While my journey has been rocky, I have made progress and injury free most of all. Though with this version of 5/3/1 I'm doing I feel it's the perfect amount of everything for my situation. 2 lifts a night 4 nights a week so I'm not destroying myself, squat 2x, bench 2x, deadlift, OHP and BOR 1x and I will rotate chin ups and pull ups with my session of BOR every week. I can't wait to hit 225lbs for a 1RM, not to mention for reps at some point hopefully!

Before you know it you'll be benching 225 3x5. It will sneak up on you. Keep working hard and good luck.

[tsarun10]

When I bench, I feel myself using my biceps and i feel like I can't bench a lot of weight because my biceps aren't as strong. Should I be feeling it with my biceps?

[davisj3537]

When I bench, I feel myself using my biceps and i feel like I can't bench a lot of weight because my biceps aren't as strong. Should I be feeling it with my biceps?

No, your form is either pretty bad or you may be just a little confused about what muscles are working. There are muscles around the biceps that are working; you may be confusing them.

Post a video if you like.

[AManofGrit]

Thanks for this write up! I didn't realize that you needed to keep shoulder blades together.... Will do that this Monday.

[davisj3537]

Thanks for this write up! I didn't realize that you needed to keep shoulder blades together.... Will do that this Monday.

It's ultra important.

[MyEgoProblem]

It's ultra important.

Its the #1 thing really imo.. Followed by not flaring ultra wide..

Retract the mother ****ing scapula, back and down!

[Heavlifter]

whats everyones opinion on how much you should touch your chest while going down?

[davisj3537]

whats everyones opinion on how much you should touch your chest while going down?

Do you have any reason not to touch your chest?

[MyEgoProblem]

Do you have any reason not to touch your chest?

Long arms isnt a reason, before that comes up :-)

99.9% of people with long arms can. Its a matter of taking an appropriate grip width and tucking safety.

[davisj3537]

Long arms isnt a reason, before that comes up :-)

99.9% of people with long arms can. Its a matter of taking an appropriate grip width and tucking safety.

Agreed

[pitbiz94]

Google has everything you're looking for. All you gotta do is do the research and read some different articles.

[Deepamot]

Thnks for sharing

[ctparrilli]

Why are you arching your back so damn much????

[Boxerkick]

Nice thread...

[MyEgoProblem]

Why are you arching your back so damn much????

..Powerlifter
..safer on shoulders
...lift more weight
...overload

The bench press isnt a chest isolation lift. And His form is text book.

[davisj3537]

..Powerlifter
..safer on shoulders
...lift more weight
...overload

The bench press isnt a chest isolation lift. And His form is text book.

My response would not have had this much couth.

[MyEgoProblem]

My response would not have had this much couth.

;-)

[taizer007]

how many times to do bench weekly? Trying to gain some strength but thinking of doing chest 3x a week.

[davisj3537]

how many times to do bench weekly? Trying to gain some strength but thinking of doing chest 3x a week.

Nothing wrong with that if you're doing back 3xweek. I'd suggest starting a thread in the workout program section. This thread is really just form related.

[NathanealB]

I see this being very useful!
Its definitely great to know how to do the fundamentals!
Im hoping to find more of these!

[TAWS6]

I've been trying to work on leg drive lately because I feel that its the weak link to my bench. I've noticed that I get a better arch if my feet are closer to my body but less leg drive. If I move my feet forward more I can generate more leg drive but my arch sucks. Brb 315 crew for life lol

[davisj3537]

I've been trying to work on leg drive lately because I feel that its the weak link to my bench. I've noticed that I get a better arch if my feet are closer to my body but less leg drive. If I move my feet forward more I can generate more leg drive but my arch sucks. Brb 315 crew for life lol

I always had a similar trade off. I opted for a larger arch due to bench shirts being harder to touch with. Maybe experiment a few months with each and see what kind of numbers you put up. I say a few months since it will take a bunch of practice to become very efficient with each approach and see your true performance.

[HarrySImonis]

Agreed! A lot of good stuff here!

[jalessard91]

Had a quick question, If I did triceps two days ago and I'm still a little sore do you think it's okay to do chest today?

[davisj3537]

Had a quick question, If I did triceps two days ago and I'm still a little sore do you think it's okay to do chest today?

There is no easy answer to your question. I'd suggest starting a thread in the workout program section. List your entire program and ask for opinions on possible changes OR if there is a better program available for you (there will be.)

[ivan619]

please check my form

[davisj3537]

You look very loose and are having to reset your shoulders after lockout. No big deal, but it's worse than never moving them.

[ivan619]

You look very loose and are having to reset your shoulders after lockout. No big deal, but it's worse than never moving them.

how to get tight.. also try to depress and retract shoulder and arc back slightly
i wanna know.. is my elbow right? my grip width

[Adjust91]

starting to wonder if one of the reasons I suck at benching is because I don't focus on my shoulder blades... I guess at time they do separate and I end up pushing with a shoulder blade hanging off or some sh*t.. Maybe I need to start again on all my compounds back to basics.. find my positioning correct and then work the weight up from there with perfect ROM... F*ck... wasted a lot of time there. No wonder I was staggering around 80kg forever