A few bench press questions

BrianD3

I am weak in the bench press and my form is poor. I have been benching for nearly a year and have been doing it with a flat back, no leg drive, loose upper body and flared elbows. So I want to change to a powerlifter style bench as I hope to move more weight and also reduce the chance of rotator cuff injury. In the last week or so I have been trying it with an arched back, shoulder blades pulled in tight together, lats squeezed and elbows tucked. It is pretty uncomfortable and I can move less weight than I could with my previous form but I'll keep working on it. Couple of questions though.

1) I have no spotter so I unrack the bar myself and as I do so I seem to lose a lot of the tightness in my upper body. Anyone got any tips to stop this happening?

2) Relates to the first question - when setting up for the lift where should the racked bar be lined up eg should it be directly over the nipples, over the upper abs etc. Also how high should it be racked eg 2-3 inches below my lockout position or whatever. It takes about 0.75 inches of lift and a minimum of 1 inch of forward movement to get the bar up and off the hooks.

I'll probably have more questions but that's it for it moment. Thanks

edges

First off, benching solo is a risky business, either get a spotter (they will check your form, motivate you and just might save you from injury) or maybe switch to dumbells.

The racked bar should be above your eyes, when you lower it it comes to below the nipple and will finish over the face as you lock out.

Keep the shoulders pulled back and down and a tight arch in the back.

Don't be too worried about lifting huge weights straight off. Practice is the name of the game right now, try and get the techniques down, then you can start loading the bar.

Just to reitterate, benching solo can be a dangerous affair.
A few alternatives:
1 - get a good spotter, even if it's just another bloke in the gym or the staff fitness instructor (if you can find one)
2 - Switch to dumbells
3 - Use a single dumbell
4 - Invest in a power rack and use the pins for safety
5 - get a good spotter


Dave
www.wg-fit.com

BrianD3

I have a power rack so that's the safety aspect pretty much sorted. Thanks for the tips.

BrianD3

Since the original post i have done some more benching and am starting to find a groove for the "new" form now. I narrowed my grip a bit (2 inches narrower) and it seems to have made a difference. Last night I did some benching and was able to keep my upper body and lower body very tight and get a good arch. Afterwards I felt nothing in my chest but my back, legs (even the calves) and hips were knackered! Previously my sticking point was just above my chest, now it seems to be at the lockout. I think all of this is a good sign.

sunnyjim

While this thread is still here, mind if I comandeer it?!

I find that I'll feel a bit of shaking in my upper body when I'm doing bench pressing. Nothing major, no pain or discomfort, and it tends to go after I've done that weight for a few sessions. Normal, or am I pushing myself too much, not stretching enough or what?

Dubdude

BrianD3 wrote: »

Since the original post i have done some more benching and am starting to find a groove for the "new" form now. I narrowed my grip a bit (2 inches narrower) and it seems to have made a difference. Last night I did some benching and was able to keep my upper body and lower body very tight and get a good arch. Afterwards I felt nothing in my chest but my back, legs (even the calves) and hips were knackered! Previously my sticking point was just above my chest, now it seems to be at the lockout. I think all of this is a good sign.

How was your back, legs, calves and hips knackered if you wer benching!!!!

Hanley

Dubdude wrote: »

How was your back, legs, calves and hips knackered if you wer benching!!!!

Because they all play a part in building a strong bench!

Dubdude

Hanley wrote: »

Because they all play a part in building a strong bench!

Ye if you train them i.e. leg day or back day but he said was benching i have never felt any pain in my legs when benching!

tribulus

He didn't say pain, I assume he meant they were tired. Using the style he described it's important to get leg drive to get the bar accelerating off your chest and to keep your upper back driven into the bench i.e keeping tight. Do enough reps or move enough weight and it's entirely plausible to tire your legs.

Hanley

Dubdude wrote: »

Ye if you train them i.e. leg day or back day but he said was benching i have never felt any pain in my legs when benching!

I do. My hips cramp up all the time when I'm benching. And my back/lats are always really sore the next day too.

Hanley

tribulus wrote: »

He didn't say pain, I assume he meant they were tired. Using the style he described it's important to get leg drive to get the bar accelerating off your chest and to keep your upper back driven into the bench i.e keeping tight. Do enough reps or move enough weight and it's entirely plausible to tire your legs.

+1

Btw, IPO comp in Hercs on July 26th dude.

tribulus

You want a hand? I'm free all day if yourself or Ger need anything.

Hanley

tribulus wrote: »

You want a hand? I'm free all day if yourself or Ger need anything.

You should come along just to see it. It'll be a good comp. Bernie and Dave are lifting. Dave squatte 270x2 in knee wraps only on Saturday. Ridiculous like.

kevpants

edges wrote: »

The racked bar should be above your eyes, when you lower it it comes to below the nipple and will finish over the face as you lock out.

Is this not technically incorrect if we're talking about being anal as far as form goes?

Should the bar not move straight up from the chest keeping the same line and not moving horizontally back over your face?

Hanley

kevpants wrote: »

Is this not technically incorrect if we're talking about being anal as far as form goes?

Should the bar not move straight up from the chest keeping the same line and not moving horizontally back over your face?

A slight J-arch is probably the strongest path to bench in.

rubadub

Hanley wrote: »

Because they all play a part in building a strong bench!

Yep if you have other muscles contracted you often can lift more, I find this with grippers. If you contract your core and glutes I find I can do more. When doing chins I often do knee raises to my chest at the same time for an even more compound exercise. When I am doing normal chins I used to find myself raising my knees and being able to get a extra rep out, now I do it purposely.

I now think I might be able to do more chins while doing knee raises at the same time, I am not certain. At first thought you would not think it should, since I am putting effort into both, but it is forcing me to contract the abs which could add power to the chinning muscles being used.

kevpants

Hanley wrote: »

A slight J-arch is probably the strongest path to bench in.

Do you mean straight up from the chest and back over your face a bit for lockout or have I taken you up wrong?

Hanley

kevpants wrote: »

Do you mean straight up from the chest and back over your face a bit for lockout or have I taken you up wrong?

No, spot on. The basic idea being that as you lower the bar you tuck your elbows a little bit, this brings ti down towards your nipples, and as you press it up, just after about half way you start to flair your elbows to put yourself in a better position to lockout, and this brings the bar over your face.

yop

Hanley wrote: »

No, spot on. The basic idea being that as you lower the bar you tuck your elbows a little bit, this brings ti down towards your nipples, and as you press it up, just after about half way you start to flair your elbows to put yourself in a better position to lockout, and this brings the bar over your face.

Oh christ then I have been doing it arse about face for the last 8 months!! I will ahve to check at home, but I think my arms go straight up and then back down to the under nipple position. WOuld that have any side effects?

rubadub

rubadub wrote: »

Yep if you have other muscles contracted you often can lift more, I find this with grippers.

I did this again this morning doing single arm overhead dumbell presses. I did them first without the gripper for 2 sets, then with the gripper. I felt much stronger with the gripper, and usually my reps/strength falls off a lot on the last set. You could try squeezing a tennis ball if you have no grippers.

I no longer bench but I used to find pushing the ground away from my body with my feet horizontally helped my benching. I know do dips instead of benching. I do weighted ones and now will try them with the weight on my legs sticking out behind me, this would force me to contract more muscles so in turn may improve my strength.

brianthebard

Thats a pretty good description of leg drive rubadub.

BossArky

rubadub wrote: »

When doing chins I often do knee raises to my chest at the same time for an even more compound exercise. When I am doing normal chins I used to find myself raising my knees and being able to get a extra rep out, now I do it purposely.

I now think I might be able to do more chins while doing knee raises at the same time, I am not certain. At first thought you would not think it should, since I am putting effort into both, but it is forcing me to contract the abs which could add power to the chinning muscles being used.

If you bring your knees in quickly to your chest (or at least at the same speed as you ar pulling upwards with your arms) then you are providing a bit of momentum that swings you upwards and makes the pull up/chin a bit easier.

Pen1987

The best path I can get my press on comes when I think of keeping my palms under the bar as I lower but as I push I think of rotating my knuckles to point at the roof... I seems to get the bar moving along the aforementioned J path for me...