Xandersausage Benches 275x5

[XanderMander]

****Form check this, please. I'm pretty sure I know what I'm doing wrong, looking for ways to fix and get some technique help.****

1. No arch at all.

2. Poor bar path, not low enough on chest/abs.

3. No leg drive.

4. Elbows flared, need to keep tucked.

Again, how to correct these errors, and other problems that you see with technique. Thanks bro's. Yes I know my calves are small, I'm working hard on that I promise.

[rsjrv99]

http://www.tmuscle.com/free_online_a...nch_press_cure


watch vid at bottom of page

[J3T]

didnt look bad.. are you sure 275 though? all i can see from that angle is the bar (45) two 45's and two 35's. 205 is what is see.

[synapzee]

didnt look bad.. are you sure 275 though? all i can see from that angle is the bar (45) two 45's and two 35's. 205 is what is see.

2 45's and a 25 on each side, shows the weights at the end of the video

[swelsh123]

Yea you know what you're doing wrong. The things you listed need work, and additionally it is good to have the spotter hand the bar off to you, instead of you un-racking it.

When you arch your back you should have your shoulder blades pinched together and digging into the bench, this also makes tucking your elbows feel more natural. At least for me it does. When you unrack the bar it takes your shoulder out of its stronger position and also places you at more risk to hurt yourself.

You should feel VERY tight when benching, and if you are doing it pl-style it may not be all that comfortable

[Excelled.]

bro here's a suggestion......the way ur benchin rite now cud end up straining up pec or even injuring it....u shud try to tuck ur elbows in to focus on the chest.....ur current bench probably involves alot of shoulders.....also try to bring the bar underneath or on ur nipples......I was benchin the way u are rite now and I strained my pec.....so cant bench heavy nowadays which sSUCKS BALLS!

[bigruss757]

Idc what kinda problems you got, nice lift bro keep up the hard work

[Iamreallyfat]

Yep, definitely a nice lift. Not gonna lie but it looks likes your legs could use work, but then again it could be the camera angle and looking at them sideways.

[JasonT305]

nice lift. I would rep you but I am in the red lol.

[XanderMander]

http://www.tmuscle.com/free_online_a...nch_press_cure


watch vid at bottom of page

Already did, I obviously need tips as to actually applying this though, its not like you can just get under the bar and do that.

didnt look bad.. are you sure 275 though? all i can see from that angle is the bar (45) two 45's and two 35's. 205 is what is see.

Are you ****ing kidding me Kyle??? I'mma punch you in the jeans.

2 45's and a 25 on each side, shows the weights at the end of the video

This.

Yea you know what you're doing wrong. The things you listed need work, and additionally it is good to have the spotter hand the bar off to you, instead of you un-racking it.

When you arch your back you should have your shoulder blades pinched together and digging into the bench, this also makes tucking your elbows feel more natural. At least for me it does. When you unrack the bar it takes your shoulder out of its stronger position and also places you at more risk to hurt yourself.

You should feel VERY tight when benching, and if you are doing it pl-style it may not be all that comfortable

Best post yet. Reps.

bro here's a suggestion......the way ur benchin rite now cud end up straining up pec or even injuring it....u shud try to tuck ur elbows in to focus on the chest.....ur current bench probably involves alot of shoulders.....also try to bring the bar underneath or on ur nipples......I was benchin the way u are rite now and I strained my pec.....so cant bench heavy nowadays which sSUCKS BALLS!

Wat

Idc what kinda problems you got, nice lift bro keep up the hard work

Thanks bro.

Yep, definitely a nice lift. Not gonna lie but it looks likes your legs could use work, but then again it could be the camera angle and looking at them sideways.

Yeh my legs are pathetic, they atrophied a lot during basketball. Getting much stronger but lacking in size.

nice lift. I would rep you but I am in the red lol.

Thanks bro.

[AntMasc]

That was prty good man n your form looked good (i didnt see any flaws). I just got 275x4 on my chest workout early this week and was happy with that lol. You defanitly one uped me Honestly it looked like you could do about 7 if you did a set to failure. How much do you max dude? around 310-315? Anyways that was impressive man Nice vid and lookin strong!

[xc_mtb]

and i though my 245x5 was good .... damn... strong lifting... just add some arch and pull your shoulder blades together. just fixing your form could add 10 lbs or more to your max

[XanderMander]

That was prty good man n your form looked good (i didnt see any flaws). I just got 275x4 on my chest workout early this week and was happy with that lol. You defanitly one uped me Honestly it looked like you could do about 7 if you did a set to failure. How much do you max dude? around 310-315? Anyways that was impressive man Nice vid and lookin strong!

No idea how much I max, working on increasing my 5rm every week for now.

and i though my 245x5 was good .... damn... strong lifting... just add some arch and pull your shoulder blades together. just fixing your form could add 10 lbs or more to your max

Working on it man, trying to get up to 295x5 in several weeks.

[Excelled.]

Wat

I was suggesting that you tuck in ur elbows to take some stress off ur shoulders...

[XanderMander]

I was suggesting that you tuck in ur elbows to take some stress off ur shoulders...

OOOOOOOOhhhh, yes of course. You did mention it was bad for your shoulders but it doesn't remove them from the movement. You also mentioned a strained pec, which is probably unrelated. And you seemed to focus on that.

But I see what ur saying now.

[Adrenolin]

Nice lift man.

Try to keep the elbows tucked, a natural/slight arch in the back, place your feet under your ass, pinch your shoulder blades, and squeeze the bar tightly throughout the entire lift. Also to get a better workout, lower the weight slowly, w/ a slight pause at the chest, and then explode back to the top.

[Excelled.]

Nice lift man.

Try to keep the elbows tucked, a natural/slight arch in the back, place your feet under your ass, pinch your shoulder blades, and squeeze the bar tightly throughout the entire lift. Also to get a better workout, lower the weight slowly, w/ a slight pause at the chest, and then explode back to the top.

yea definetly a good idea and ever since I started squeezing the bar throughout the lift I noticed that the movement is alot more stable and that the focus is solely on the chest...

[XanderMander]

Nice lift man.

Try to keep the elbows tucked, a natural/slight arch in the back, place your feet under your ass, pinch your shoulder blades, and squeeze the bar tightly throughout the entire lift. Also to get a better workout, lower the weight slowly, w/ a slight pause at the chest, and then explode back to the top.

^^^ I love this man. Is this from a PL or BB perspective as far as lowering the bar slowly and pausing?

[Adrenolin]

^^^ I love this man. Is this from a PL or BB perspective as far as lowering the bar slowly and pausing?

both.

PL - It shows that you have control over the weight.

BB - Its all TOT (Time Under Tension), it will really help to target the chest and allow you to build more mass..

[XanderMander]

both.

PL - It shows that you have control over the weight.

BB - Its all TOT (Time Under Tension), it will really help to target the chest and allow you to build more mass..

Thanks Jeff. You know your stuff, thats for sure. Only 25 more reps at this weight and I can be like you!

[Mellouki12]

As long as you don't arch your back like a mother****er it's all good, unless you powerlift.