Bench Press Form Check with Video - Advice?

[OFocke17]

Hey guys, so this is the second time making a bench press form video, and hopefully you guys can help me out with some problems i'm having. Before you comment i'll let you guys know that bench has always been my weakest "Big 3" lift, and I really need to get it up to at least 225 for football related reasons, so please don't tell me to do dips, DB Bench press, cable crosses, ect...
I feel that I'm not using enough chest throughout the movement, and I feel like this is due to my grip/form, so any advice would be greatly appriciated. I have a long wingspan as well.

In this video I try my best to arch my back, plant my feet, and use correct bench press form, yet I feel like my elbows are too far in, thus not having my chest involved.
Anyways if you guys could give me some tips it would be great!
-Focke

[xJecht]

In for this as I would like to know as well. (Also have bench problems)

[PeterGibbons316]

Yeah, definitely looks like you are using mostly triceps in your bench. You start your reps by bringing the bar forward, you should start by bending your elbows. As you bend your elbows you tuck them and the bar path is still a straight line, just not a vertical line. Try a wider grip maybe too.

[OFocke17]

Yeah, definitely looks like you are using mostly triceps in your bench. You start your reps by bringing the bar forward, you should start by bending your elbows. As you bend your elbows you tuck them and the bar path is still a straight line, just not a vertical line. Try a wider grip maybe too.

So Just try a wider grip? Is that all?

[BigVic92]

So Just try a wider grip? Is that all?

Looks like you have a lot of wrist hang too, that could prove problematic as you increase the weight on the lift. Also turning your hands in more (think Jay-Z) will help you engage the chest more besides helping your wrists out.

And this is kinda being picky, but you're feet were never planted during that set. Heels should always be on the ground.

[InspecktaDeck]

No setup & no tightness.

[OFocke17]

Looks like you have a lot of wrist hang too, that could prove problematic as you increase the weight on the lift. Also turning your hands in more (think Jay-Z) will help you engage the chest more besides helping your wrists out.

And this is kinda being picky, but you're feet were never planted during that set. Heels should always be on the ground.

So In need to fix my wrist alignment with the barbell?

[MonsterLifter]

No arch/tightness at all

Barbell seems to be close to the fingers instead of the palm of your hands - your wrists will hurt sooner or later

Are those running shoes? (not sure) If they are, that's not good, switch to some proper lifting shoes

Grip seems too narrow for the length of your arms. Make it wider so you don't imply your tris so much

[orca23554]

Setup needs work since overall tightness seems to be lacking. Shoulders dig into the bench, use the lats & back to stabilize - a good setup ensures all of this

That weight looked easy for you, if you get the setup and tightness right my sense your bench will easy shoot up from where it is right now

[OFocke17]

Setup needs work since overall tightness seems to be lacking. Shoulders dig into the bench, use the lats & back to stabilize - a good setup ensures all of this

That weight looked easy for you, if you get the setup and tightness right my sense your bench will easy shoot up from where it is right now

Thanks for the advice man, and yeah that weight was pretty easy. My 1RM is 165lb, but I feel like my tri's are doing alot of the work, So i'll try widening my grip and using my lats/back.
How exactly do you "pin you're shoulders back"? This doesn't make a whole lot of sense to me

[Stalldad]

Widen your grip and squeeze the shoulder blades together. Get your shoulder blades squeezed before lifting off the rack and keep them that way through the lift.

[OFocke17]

Bump

[PeterGibbons316]

So Just try a wider grip? Is that all?

What? No. Reread my post. You need to start the movement differently.

[JamesMontana]

Watch all of the parts of the series. It'll address every (good) suggestion made in this thread already.

[BloodType3R]

You just plain aren't tight.
Watch that elitefts vid.. many times.