Bench Press Form Check

Bigger Stronger Leaner
21

Ooops! Not sure why.

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22

Definitely 2 you got stuck at midway on the second rep.

Could also try board presses or pin presses.

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23

To me it looked like you lost a ton of tension at the bottom of your first paused rep. Your chest was holding the bar, you can even see it tilt a little when you breathe.
Then, on rep two, you try to power past that part but you don’t have enough momentum. I think that could also be the same issue. The bottom part of your range might be more momentum- than muscle-based.

Two questions from me:

  1. How much do you weigh?
  2. How much work are you doing with bottom-range movements like dumbbell press or dips?

I ask because it’s more than possible your bench is right where it should be for your size! Unless you’re a competitive powerlifter (and, if you are, ignore me), I tend to fall into a camp that spends more time getting stronger across a variety of capacities vs. better at specific movements. I don’t see a ton of accessory work in your log; I think it’s a rare person that gets great on the main lifts only practicing those lifts.

Your setup is certainly purposeful. Your hips wiggle a little bit after unracking, but I don’t think it’s ruining your world.

Not to say that we shouldn’t improve your bench; just saying it may not be the actual technique itself. Maybe we just need to get your body a little more comfortable under heavier weight.

Some of the folks that are much better lifters than me will chime in and see things I don’t see. My advice, though, is really to spend some time on other movements that work that weak range.

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24

100% agree losing tightness at the bottom of the first rep. Thought he was going to take a nap :sweat_smile:

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25

Yeah, first rep is “loose” and the bar is lowered in a path that is “high” on your chest (like relative to your nipples). At the bottom it takes awhile to reverse the bar, and you push with like All shoulders. You can see the bar shift “up” (towards your face) as your body tries to get the bar directly above your shoulders. This is bad, this puts your shoulder all alone on an island, doing everything themselves.

Second rep is better. You stay tighter and the bar comes down in a path that is “lower” on your chest (relative to your nipples). This is good. This is “strong.” This lets you keep your back tight so you can use more chest and tris. You can see how much faster the reversal from “down” to “up” is. And instead of coming “up” towards your face the bar tries to stay “lower” above your chest.

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Mid range, too “high” as the moves over the shoulders,
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Mid range, bar nice and “low.”
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The problem is that your wrists are bent backwards! Instead of straight up and strong, your forearms wobble around trying to balance. And your not accustomed to the better, lower bar path, so you dump it.

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Does what I’m saying make sense or seem like what you “felt.”?

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26

right now fluctuating around 72kg to 74kg (158.4 to 162.8)

Honestly, lately none. What’s written on my log is literally what I do, aside from the foam rolling after. Work has just been really crazy, specially past couple of days with the new batch of interns coming into work who are still clueless.

And no, not a competitive powerlifter at all. Really just wanna get stronger because the process of progressing and adding weight became addicting.

I think technique still needs work too but also this!!

Thanks for the tips!!

LOL!! That day I also hit 315 x 2 on squat. I was honestly still feeling a little dizzy after the squats lol

Makes sense!! I’ll try to post another video but with lower weight this time.

Thanks guys!

Also, honestly the unrack kinda messed me up. Poor excuse but it did kinda mess with me a little. We’ll see when I post another one

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27

Here’s a neat one, Dead Stop Pushups. Start at the bottom. Get full body tightness, including bracing and shoulder position. Then do a pushup.

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