I’ve been having trouble with my benches lately. I did some research on the site and found this great article that gave me a lot of answers.
My only question after reading it is about the form with elbows tucked. Is this what the article means? Is this the best way to bench? I’ve always done it with a wide grip.
Alrighty then! The picture I was trying to post is apparently from a competitor site. Thanks to the mod for the help.
I have been performing wide grip flat benches with my hands close to the collars. This has my elbows basically pointed away from each other. The article talks about the elbows need to be tucked in which leads me to believe it is saying a narrow grip BP is better for increasing your poundage. It sounds as if my elbows should be pointed towards my hips.
Any help would be appreciated!!!
What are you trying to achieve with the bench press? You can target different muscles by changing your form. If you’re trying to just get a stronger bench press then look into a powerlifting set up, this doesn’t mean do a close grip bench press like the picture you showed unless that’s what will allow you personally to lift the most weight.
I am trying to get past this weight I seem to be stuck on. I’m a skinny fat guy and have been shedding the fat off the last few months. My squat has gone up 70 lbs, my DL has gone up 90 lbs, but my bench hasn’t gone up hardly any. maybe 10 lbs
If you are dieting, don’t expect great strength increases. Not saying that it’s inconceivable but if you’re attempting both goals (strength and weight loss) simultaneously, you will probably end up more frustrated than anything. What are you currently eating in a day and what lifting program are you using?
Forgive the link as I’m not a computer genius and have no idea how to embed this here but this was the first video that I thought of that points out common technique errors in a way that I think is easy to understand for a beginner. I believe that the third point will answer your question about elbow placement.
There are other factors involved too such as the length of your arms and such but sometimes it’s better to just try different things and see what feels the best rather than over think them, which is easy to do.
There are a million articles and videos that you can find from this site that will help your form. The bench press, like most lifts, is incredibly technical, by which I mean that there are a ton of nuanced, little thing that will help you lift more weight. A lot of those things apply generally to the population as a whole, but over time you need to try to find your own way.
Read as much as you can, watch videos, and look at how the best benchers bench. Before there were videos, though, there were just athletes. Treat the bench press as an athletic movement. Don’t be a little bitch when you push the weight. Just lift it.
[quote]Obisidian wrote:
There are a million articles and videos that you can find from this site that will help your form. The bench press, like most lifts, is incredibly technical, by which I mean that there are a ton of nuanced, little thing that will help you lift more weight. A lot of those things apply generally to the population as a whole, but over time you need to try to find your own way.
Read as much as you can, watch videos, and look at how the best benchers bench. Before there were videos, though, there were just athletes. Treat the bench press as an athletic movement. Don’t be a little bitch when you push the weight. Just lift it. [/quote]
You are right. I think I am being a little bit of a bitch. I will have to do more research and focus a little bit harder.
[quote]Jackie_Jacked wrote:
If you are dieting, don’t expect great strength increases. Not saying that it’s inconceivable but if you’re attempting both goals (strength and weight loss) simultaneously, you will probably end up more frustrated than anything. What are you currently eating in a day and what lifting program are you using?
Forgive the link as I’m not a computer genius and have no idea how to embed this here but this was the first video that I thought of that points out common technique errors in a way that I think is easy to understand for a beginner. I believe that the third point will answer your question about elbow placement.
There are other factors involved too such as the length of your arms and such but sometimes it’s better to just try different things and see what feels the best rather than over think them, which is easy to do.
I am about 5 foot 11 and 220 pounds. I’m 29 years old. I’ve driven my way down from 245 to what it is currently in the last few months. I’ve been taking in 2300 cal a day. 150g protein. This week is the first week I’ve started incorporating conditioning work. For the last few months my routine was three sets with repetitions starting at eight, then six, and ending with four. Once I can reach four reps, then I let myself move up the next weight. The weights get progressively higher from 8 to 4. I’ve realized lately that my intensity sucks, and my volume isn’t that high. I’ve looked into doing reg parks 5x5. I have a free weight set at home that I use.
I have two barbells, dumbbells from 15 pounds to 50 pounds, a plethora of weights for the barbell, and small barbells to make custom dumbbells out of. I do not have access to a machine. I like the free weights better anyway. Over the past few months my squats and deadlifts had increased from 120 pounds to 200. My bench has went from 130 to 140. I am stuck on 140 for a while now.
I’ve dropped my weight by 20 pounds, lost 3 inches off my chest and 4 inches off my belly, lost 2 inches off my thighs, went from being able to do three push-ups to 20 push-ups in a row, went from 10 to 70 situps in a row, and now I actually feel weird when I don’t do something during the day. I’m proud of my progress so far, but I’m ready for more. Thank you for all the replies.
I watched that video. It helped so much! Thanks. Will report back after next workiut
[quote]aslynsdaddy wrote:
I am about 5 foot 11 and 220 pounds. I’m 29 years old. I’ve driven my way down from 245 to what it is currently in the last few months. I’ve been taking in 2300 cal a day. 150g protein. This week is the first week I’ve started incorporating conditioning work. For the last few months my routine was three sets with repetitions starting at eight, then six, and ending with four. Once I can reach four reps, then I let myself move up the next weight. The weights get progressively higher from 8 to 4. I’ve realized lately that my intensity sucks, and my volume isn’t that high. I’ve looked into doing reg parks 5x5. I have a free weight set at home that I use.
I have two barbells, dumbbells from 15 pounds to 50 pounds, a plethora of weights for the barbell, and small barbells to make custom dumbbells out of. I do not have access to a machine. I like the free weights better anyway. Over the past few months my squats and deadlifts had increased from 120 pounds to 200. My bench has went from 130 to 140. I am stuck on 140 for a while now.
I’ve dropped my weight by 20 pounds, lost 3 inches off my chest and 4 inches off my belly, lost 2 inches off my thighs, went from being able to do three push-ups to 20 push-ups in a row, went from 10 to 70 situps in a row, and now I actually feel weird when I don’t do something during the day. I’m proud of my progress so far, but I’m ready for more. Thank you for all the replies.[/quote]
You have made some seriously awesome progress. When I did the math, you had lost 25 pounds in a few months and that’s no joke, congrats.
It sounds like you have a really decent free weight set up to start with. 5x5 is a really good choice if you like doing it. Your lifts will still continue to increase. At first, they increase so quickly that when it tapers off to a more normal realm it can seem like you’re stuck but stay with it because when you really have to work for it, nothing will take away that feeling when you nail it. You will do it.
So glad the video helped. The bench press honestly takes a really long time before it’s going to be comfortable or feel right. I think I benched for about two years before I feel like I finally got it. Just keep at it. No video or anyone’s advice will take the place of just getting under the bar consistently and doing it.
