Reply
Results 1 to 13 of 13
  1. #1
    Registered User xXGreenXx90's Avatar
    Join Date: Apr 2014
    Age: 21
    Posts: 77
    Rep Power: 69
    xXGreenXx90 has no reputation, good or bad yet. (0)
    xXGreenXx90 is offline

    Benchpressing bar form frusteration

    Hey,

    It's my second day at the gym bench pressing. I can't figure out if I have proper form. I mostly feel it in my back, shoulders and abs. It's very difficult for me to keep abs flexed the whole time while keeping shoulder blades tight and pulled back. It seems like no matter how much I focus on keeping shoulders back I end up forgetting to keep them pressed together. I also have a habit of raising/tensing shoulders up., perhaps from bad posture.



    I met this really cool guy that seems like he knows what he is doing, who is helping me on form. He says my form is good and had me add 20lbs. It felt fine but again I didn't feel it in my chest, when I got home my back was just really sore.

    He told me I didn't need to flex abs and to focus on chest w/ shoulders back and relax everything else.

    Everyone online is telling me to flex abs, push into ground with feet.

    Can anyone clear this up. Really want to get more confident with my form so I can add more weight.
    Reply With Quote

  2. #2
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 417
    Rep Power: 1600
    TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000)
    TolerantLactose is offline
    Originally Posted by xXGreenXx90 View Post
    I met this really cool guy that seems like he knows what he is doing, who is helping me on form.

    ...

    He told me I didn't need to flex abs and to focus on chest w/ shoulders back and relax everything else.
    He doesn't know what he's talking about. It's only your second day at the gym benching. It took me 2 weeks at my gym before I figured out where the 2.5lb plates were.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  3. #3
    Registered User jademonkey's Avatar
    Join Date: Feb 2019
    Posts: 616
    Rep Power: 597
    jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500)
    jademonkey is offline
    I've never tried to flex my abs in any exercise except direct abs work.

    Imo you can relax everything else for a while while you learn the movement and don't have much weight on the bar. You'll probably have your back tight but shouldn't have to think about it much unless you are really bad with muscular coordination. Eventually you'll probably want to use legs also to hold an arch (really they just keep you in place) and everything has to get really tight for a stable base. Not like flexing abs though.
    Current.....................315 / 285 / 455............175 lbs
    July 1, 2019.................................................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Early March 2019......275 / 245 / 405.............173 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  4. #4
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 26
    Posts: 8,860
    Rep Power: 43899
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    need a video, but great benching will always hammer your upper back from tightening it throughout all the sets

    sounds like you are doing well

    And I don't agree with relaxing anything, thats not how we lift, no point learning it the wrong way and having to relearn it later
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  5. #5
    Registered User xXGreenXx90's Avatar
    Join Date: Apr 2014
    Age: 21
    Posts: 77
    Rep Power: 69
    xXGreenXx90 has no reputation, good or bad yet. (0)
    xXGreenXx90 is offline
    Originally Posted by WolfRose7 View Post
    need a video, but great benching will always hammer your upper back from tightening it throughout all the sets

    sounds like you are doing well

    And I don't agree with relaxing anything, thats not how we lift, no point learning it the wrong way and having to relearn it later
    Thanks! That solves why I'm feeling it in my back.

    I didn't explain this too well above but found this comment on Youtube which is exactly what I'm struggling with.

    "When I press with retracted scapula I cannot stretch out my arms fully. Meaning my range of motion is very limited if I keep my scapula retracted till the very end. My shoulder will move up/forward eventually till the end, there is no stopping. Only if I stop the movement very early and my arms are still bend in mid pressing"

    Any ideas?
    Last edited by xXGreenXx90; 10-19-2019 at 10:52 AM.
    Reply With Quote

  6. #6
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 49
    Posts: 542
    Rep Power: 906
    air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500)
    air2fakie is offline
    Originally Posted by xXGreenXx90 View Post
    Any ideas?
    Retracting your scapula doesn't prevent you from fully extending your arms. Go lighter and practice until you get the form down.
    Reply With Quote

  7. #7
    Registered User xXGreenXx90's Avatar
    Join Date: Apr 2014
    Age: 21
    Posts: 77
    Rep Power: 69
    xXGreenXx90 has no reputation, good or bad yet. (0)
    xXGreenXx90 is offline
    Originally Posted by air2fakie View Post
    Retracting your scapula doesn't prevent you from fully extending your arms. Go lighter and practice until you get the form down.
    What I'm feeling then is probably normal. Squeezing my shoulders even with no weight, I feel that my back is not as tight when I extend my arms, even though my shoulders remain pulled back.

    Thanks for the response.
    Reply With Quote

  8. #8
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 49
    Posts: 542
    Rep Power: 906
    air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500) air2fakie is a jewel in the rough. (+500)
    air2fakie is offline
    Originally Posted by xXGreenXx90 View Post
    What I'm feeling then is probably normal. Squeezing my shoulders even with no weight, I feel that my back is not as tight when I extend my arms, even though my shoulders remain pulled back.
    You're probably overthinking the whole scapular retraction thing - while some ppl prefer to do so, you really don't have to squeeze your shoulder blades together like a madman.

    Just think about retracting them a bit but more driving/pressing them into the bench, forming a slight arch. That might help w/ the whole arms fully extended thing.
    Reply With Quote

  9. #9
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 417
    Rep Power: 1600
    TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000)
    TolerantLactose is offline
    Originally Posted by xXGreenXx90 View Post
    Thanks! That solves why I'm feeling it in my back.

    I didn't explain this too well above but found this comment on Youtube which is exactly what I'm struggling with.

    "When I press with retracted scapula I cannot stretch out my arms fully. Meaning my range of motion is very limited if I keep my scapula retracted till the very end. My shoulder will move up/forward eventually till the end, there is no stopping. Only if I stop the movement very early and my arms are still bend in mid pressing"

    Any ideas?
    You're trying to move the bar through your arms' range of motion. You're not trying to move the bar through your arms plus shoulders' range of motion.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  10. #10
    12 pack > 6 pack PurmaBulker1984's Avatar
    Join Date: Jun 2019
    Posts: 468
    Rep Power: 1852
    PurmaBulker1984 is just really nice. (+1000) PurmaBulker1984 is just really nice. (+1000) PurmaBulker1984 is just really nice. (+1000) PurmaBulker1984 is just really nice. (+1000) PurmaBulker1984 is just really nice. (+1000) PurmaBulker1984 is just really nice. (+1000) PurmaBulker1984 is just really nice. (+1000) PurmaBulker1984 is just really nice. (+1000) PurmaBulker1984 is just really nice. (+1000) PurmaBulker1984 is just really nice. (+1000) PurmaBulker1984 is just really nice. (+1000)
    PurmaBulker1984 is offline
    I've been benching since 8th grade. Still have things to work on. See if you can get some in person coaching as well as watch some good videos. And practice 2-3 times a week.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
    Reply With Quote

  11. #11
    Registered User xXGreenXx90's Avatar
    Join Date: Apr 2014
    Age: 21
    Posts: 77
    Rep Power: 69
    xXGreenXx90 has no reputation, good or bad yet. (0)
    xXGreenXx90 is offline
    Originally Posted by PurmaBulker1984 View Post
    I've been benching since 8th grade. Still have things to work on. See if you can get some in person coaching as well as watch some good videos. And practice 2-3 times a week.
    Always stuff to learn/work on! Will do. Thanks bro

    This video is great: https://www.youtube.com/watch?v=-Mbr55h3BeQ

    Could you give me some advice on something you learned more recently?
    Reply With Quote

  12. #12
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 26
    Posts: 8,860
    Rep Power: 43899
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Will do you one better for videos.

    https://youtu.be/EHx1gYTA-Rw

    Series is gold
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  13. #13
    Registered User xXGreenXx90's Avatar
    Join Date: Apr 2014
    Age: 21
    Posts: 77
    Rep Power: 69
    xXGreenXx90 has no reputation, good or bad yet. (0)
    xXGreenXx90 is offline
    Originally Posted by WolfRose7 View Post
    Will do you one better for videos.

    https://youtu.be/EHx1gYTA-Rw

    Series is gold
    Watched them all, Great videos!
    Last edited by xXGreenXx90; 10-20-2019 at 01:30 PM.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts