I am having some trouble on my bench and i am wondering if anybody had some advice. on the concentric part of the lift, i’m pushing the bar up towards my head too much… damn near hitting the rack in fact. my partner says it’s because my wrists are at the wrong angle (basiclly, they’re parallel to my body). however, when i try to correct this (trying to get the wrist perpindicular, knuckles on top of the bar) it feels very unnatural… is it just the way my biomechanics are or should i strive to change the way i’ve been holding the bar???
Do a search for articles by Dave Tate regarding bench press. His explanation of how to bench press added 15 lbs to my max immediately once I learned how to bench.
I will give you a few pointers to help you out. Your arms should be spaced about as far apart as your natural pushup position. Press the bar in a straight-line, do not do a J push. It sounds like part of your problem is weak rotator cuffs. You need to work you forearms at least 2 times a week. Warm up properly.
your benching correctly, its your bodys natural power curve. watch some power lifters bench from the side and you will see. peace
get your wrists straight. you want to keep the weight over your wrist and elbow. anything else and you will create an unnecessary moment arm that makes the lift harder and can cause your wrist to hurt. maybe that moment arm is causing you to push towards your head.
most powerlifterlifters now push in a straight line, though there are some who j-press. try keeping it in a straight line.
Tim,
Part of your problem is that your triceps are weak compared to your delts for the weight you are using. The bar is coming towards your head so your delts can help with the lift. If you read Dave Tate’s articles on benching that will help. My $.02
Agreed; it is definetly the lower parts of your triceps that are week. And yes… read up on the Westside style of benching to sort it out 