My first rep benching is terrible but my form across the rest of set is fine

[pissbag]

It’s really pissing me off.

For whatever reason my first rep benching (lifting off the bar) is absolutely terrible. I come down too slow and no matter how much I try I cannot kick this.

It’s killing my 1RM and ultimately burning me out when going heavy in general.

Any tips or advise is greatly appreciated!

I’m a newbie too, nice to meet you all.

[jonglo]

just skip the first rep and go straight to the second rep.

[blindsideflank]

Look up videos on how to set up for bench, keeping tight etc.
Have a spotter lift off for you.

Analyze your bar path.
I’d guess your first rep you bring the bar straight down but on subsequent reps you have a better bar path.

I’m not saying you have to mimic this but it gives you something to think about.

[Brandon2576]

You really need to take some time and focus on form. The first rep is all that matters (cause like you can only do a ORM one time lol).