Correct bench press technique

[andrewmul]

Does anyone have a link to a good description on correct benching technique? I fear I may have poor technique

[killerbee_zor]

http://www.youtube.com/watch?v=Hsr1-xcXFL8

[Metal Jerk]

http://www.youtube.com/watch?v=Hsr1-xcXFL8

Solid video.

[GetFamiliar]

good vid, repped. that guy has an awesome physique.

[andrewmul]

thanks very much, it does appear i havent been arching enough.

[Metal Jerk]

thanks very much, it does appear i havent been arching enough.

Yeah, I never arch my back but I suppose next chest day im going to try exactly how he does it, arched back..shoulder blades pinched..etc

[andrewmul]

Yeah, I never arch my back but I suppose next chest day im going to try exactly how he does it, arched back..shoulder blades pinched..etc

Yeh i hope thats a reason for my lagging strength in bench

[PS0303]

Is that Bob Saget in the video?

[dribbler]

is it just me or does it look like he has some moobs going on?

[chazzy1864]

To help in bench, bring your legs back in close, to where it would be hard to put your feet flat to the ground. So you start on the balls of your feet. When you lower the weight, clench your butt, exhale forcefully and try to drive your heels into the ground. Keep your back down though. There will be a little arch, but don't go to extremes. Just remember to tighten your butt, and legs, etc. That will provide a more stable base.

Also when you first pull the weight off the rack, squeeze your shoulder blades down and in together. It will stretch your chest, and also help with stabilizing.

Arching your back does help you get more weight up, you will have a natural arch, and that is fine. The extreme arches can help you get more up (puts you in almost a decline type position) but it puts the spine at a compromising angle, which can (not always) cause injury. As you get more experienced, you can try arching more, but save it for down the road.

[Metal Jerk]

To help in bench, bring your legs back in close, to where it would be hard to put your feet flat to the ground. So you start on the balls of your feet. When you lower the weight, clench your butt, exhale forcefully and try to drive your heels into the ground. Keep your back down though. There will be a little arch, but don't go to extremes. Just remember to tighten your butt, and legs, etc. That will provide a more stable base.

Also when you first pull the weight off the rack, squeeze your shoulder blades down and in together. It will stretch your chest, and also help with stabilizing.

Arching your back does help you get more weight up, you will have a natural arch, and that is fine. The extreme arches can help you get more up (puts you in almost a decline type position) but it puts the spine at a compromising angle, which can (not always) cause injury. As you get more experienced, you can try arching more, but save it for down the road.

Yeah, if you just squeeze your glutes and abs your body creates your natural (and safe might i add) arch.

[Metal Jerk]

is it just me or does it look like he has some moobs going on?

Called pecs

[knowles.ja]

http://www.youtube.com/watch?v=Hsr1-xcXFL8

I stopped the video when he said bench press was the "grand daddy of all exercises."

[GetFamiliar]

I stopped the video when he said bench press was the "grand daddy of all exercises."

yeah, i was like wtf? if you look at his wheels in the other vids he has it's fairly obvious he's not much of a squatter. he's extremely upper body dominant.

[ExtremistPullup]

Is that Bob Saget in the video?

lol x2

[knowles.ja]

Is that Bob Saget in the video?

lol x2

Looks more like Egon than Bob Saget.

[legendz411]

yeah, i was like wtf? if you look at his wheels in the other vids he has it's fairly obvious he's not much of a squatter. he's extremely upper body dominant.

While this is true, ask any women around and you will see he has an ideal body. Most beginners work the 'beach muscles' for a reason. Although.... http://www.youtube.com/watch?v=eYJRO066NyA

Also, that form was great.

[Metal Jerk]

yeah, the way he explained it really helps me engage my chest on the bench.

[Dr Clay]

Here's the description as I've written it for a book I'm finishing up:

Workout 2

1a) BB Bench Press

Starting Position

Lie flat on your back on a bench and position yourself so that your forehead is below the bar. Your feet should be planted firmly on the ground. Take a grip that is slightly wider than shoulder width, such that your forearms will be perpendicular to the ground when you lower the bar to your chest. Lift the bar off the rack holding the bar straight up over your upper chest with your arms straight but not locked.

Execution

Begin by slowly lowering the bar down to your lower chest. Let the bar lightly touch your chest, and then return to the starting position.

Tips

*Inhale as you lower the bar to your chest and exhale as you push it up to the starting position.
*Make sure to keep your rib cage up during the movement by slightly arching your spine and lightly squeezing your shoulder blades together. This will ensure that your chest is contracted throughout the entire movement, especially at the top

[Metal Jerk]

Here's the description as I've written it for a book I'm finishing up:

Workout 2

1a) BB Bench Press

Starting Position

Lie flat on your back on a bench and position yourself so that your forehead is below the bar. Your feet should be planted firmly on the ground. Take a grip that is slightly wider than shoulder width, such that your forearms will be perpendicular to the ground when you lower the bar to your chest. Lift the bar off the rack holding the bar straight up over your upper chest with your arms straight but not locked.

Execution

Begin by slowly lowering the bar down to your lower chest. Let the bar lightly touch your chest, and then return to the starting position.

Tips

*Inhale as you lower the bar to your chest and exhale as you push it up to the starting position.
*Make sure to keep your rib cage up during the movement by slightly arching your spine and lightly squeezing your shoulder blades together. This will ensure that your chest is contracted throughout the entire movement, especially at the top

10/10 would read again