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  1. #1
    Registered User d0ff's Avatar
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    Bench form check

    https://youtu.be/HQVrmTPKoh8
    My bench is pitiful, ive been stuck at 130 for several months but i can dl 305 and squat 220 for reps, i can incline bench more than i can flat. im just wondering if there is something im doing wrong. Im 6"3' with 6"3' wingspan.
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  2. #2
    Registered User JamesPT's Avatar
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    Two things I've spotted:

    1. The bar needs to be going up and down in a straight line. If you watch closely you're moving the bar closer above your head as you press.

    2. The bar placements needs shifting upwards closer towards your chest as you lower it. Your bar placement is quite low so you lose leverage.

    AND I can't tell from this angle but just make sure you're gripping the bar at least shoulders width. It may be that you're doing a bit of a close grip bench.
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  3. #3
    Registered User 17mahmoods's Avatar
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    I'm pretty sure bar path is not meant to be straight as that would require you to flare your elbows. Good way of getting shoulder impingement.
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  4. #4
    Registered User d0ff's Avatar
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    Originally Posted by JamesPT View Post

    1. The bar needs to be going up and down in a straight line.

    .
    The bar is supposed to go in a vertical line. I was recommended to go lower on my chest and have a closer grip because my forearms are supposed to be directly under the bar like they are now.
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  5. #5
    Registered User FatKid6969's Avatar
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    Looked like a less ego-version of Powerlifting bench. try keep it straight.
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  6. #6
    Registered User d0ff's Avatar
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    Originally Posted by FatKid6969 View Post
    try keep it straight.
    Keep what straight?
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  7. #7
    technom8 FuzzCod's Avatar
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    Originally Posted by JamesPT View Post
    Two things I've spotted:

    1. The bar needs to be going up and down in a straight line. If you watch closely you're moving the bar closer above your head as you press.

    2. The bar placements needs shifting upwards closer towards your chest as you lower it. Your bar placement is quite low so you lose leverage.

    AND I can't tell from this angle but just make sure you're gripping the bar at least shoulders width. It may be that you're doing a bit of a close grip bench.

    Sorry but your bar doesn't have to just go straight.

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  8. #8
    Registered User Awesomo3k's Avatar
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    Retract your scapula, this really helped me progress on bench. Imagine you are holding something between your shoulder blades.
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  9. #9
    Registered User cartermathis's Avatar
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    cartermathis is offline
    Originally Posted by JamesPT View Post
    Two things I've spotted:

    1. The bar needs to be going up and down in a straight line. If you watch closely you're moving the bar closer above your head as you press.

    2. The bar placements needs shifting upwards closer towards your chest as you lower it. Your bar placement is quite low so you lose leverage.

    AND I can't tell from this angle but just make sure you're gripping the bar at least shoulders width. It may be that you're doing a bit of a close grip bench.
    The bar DOES NOT move in a straight line on a bench press. If you were to move the bar in a vertical line over your shoulders this would put you in a position asking for shoulder injury/impingement.

    Op, retract your shoulder blades like said above. Imagine some has a pencil between your shoulder blades , and squeeze your shoulders together to squeeze it. Do not lose this tightness as you sit on the bench, maintain it.Pulling the bar apart Cue helps this also, and should fix your chest being dropped during the BP. Also make sure to keep wrist straight squeeze the bar and hold it in your palms, seems your wrist bend on the bottom of the eccentric motion.
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