Bench Press Technique

d-gal

I have noticed a lot of people fail miserably on their technique in this exercise (trainers included) just due to fact that injury risk is not quite as high as the deadlift and squat.
A lot of people hit a plateau in their progress, sometimes it's due to their program but other times it's simply down to poor technique where I feel is the major faultline of so many people's goals.
I decided to write an article which I feel is fairly understandable to all and hopefully it will help a few boardsies out who seem dumbfounded by their slow progress in the gym.
G'luck & discuss

Theresalwaysone

Good article.

If someone has a knee injury should they still be trying to use the legs as support and looking for leg drive or is it putting them at a risk of recurrance?

RealistSpy

Which will you prefer dumbell bench press or barbell bench press?

Seillejet

Good Article. A PT told me brfore though it was all about doing it slowly in dropping and raising the bar to make gains. Seems to work for me???

d-gal

Seillejet wrote: »

Good Article. A PT told me brfore though it was all about doing it slowly in dropping and raising the bar to make gains. Seems to work for me???

The PT is right about lowering it slowly, keeps good control and stability. however you should always push it up explosively to make maximum gains (as long as you keep it controlled and in a straight line of movement).

@ realist spy - personally I prefer DB'S because there is a better ROM but each to their own

@ thereisalwaysone - if your knee is fully rehabilitated then their should be no problem what so ever

Seillejet

Thanks for tip. What about reps. I usually do 4 sets by 6 going from 20k to 60k in increments of 10. Cant get beyond this though, maybe 8 or so reps at 70.

Im not looking to detract from original article, its gone into the favs as a couple of great pointers in it.

d-gal

Seillejet wrote: »

Thanks for tip. What about reps. I usually do 4 sets by 6 going from 20k to 60k in increments of 10. Cant get beyond this though, maybe 8 or so reps at 70.

Im not looking to detract from original article, its gone into the favs as a couple of great pointers in it.

Don't bother with the increments of 20-60kg, do a solid warm up of 2-3 light sets and then do 3-4 sets of 5 reps at your max weight. Aim for small increments each week and take a decent rest in between sets.
Now there are a million and one different programs that would probably work for you but the above is just a basic solid example for you.