DB Bench Press Form Questions?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I remember hearing that Louie Simmons of westside recomends that you keep the bar path straight up and down just below nipple level during barbell bench press. When I bench with a barbell i do this, and its really good on the shoulders.

But I noticed when i db bench, im way over my head. Also, my shoulders dont seem to like this. Should I lighten the weight, and focus on keeping the weight straight up and down, or:

  1. Is it not necessary during DB bench?
  2. Not possible during db bench?

***Also, i usually keep my elbows in a bit, and hold the weights at a 30-45 degree angle from horizontal, if that helps.

Thanks guys…

2

I think you’re overthinking things a bit, that’s what I think.

Just do it in a way that seems natural to you. DB benching is like pooping in that regard.

3

[quote]dankid wrote:
I noticed when i db bench, im way over my head. Also, my shoulders dont seem to like this. [/quote]

Your shoulders don’t like it; so you change your form (lighten up the weight untill you relearn the form) or you drop them: its down to you.

4

Seb Burns and Bill Crawford say you push the bar in a J path. Now what do you do…? I apologise in advance if your head explodes!!

5

Ya i dont understand what a j-path would be. Please explain.

6

[quote]dankid wrote:
I remember hearing that Louie Simmons of westside recomends that you keep the bar path straight up and down just below nipple level during barbell bench press.
[/quote]

But nowhere will you find him saying this is the only way to do it. Lots of great benchers bring the bar up towards lockout.

j-path = as the bar rises, it drifts towards the face creating an upside down j shaped path

better leverage, but longer bar path

7

[quote]evansmi wrote:
dankid wrote:
I remember hearing that Louie Simmons of westside recomends that you keep the bar path straight up and down just below nipple level during barbell bench press.

But nowhere will you find him saying this is the only way to do it. Lots of great benchers bring the bar up towards lockout.

j-path = as the bar rises, it drifts towards the face creating an upside down j shaped path

better leverage, but longer bar path[/quote]

I dunno how correct this is to say, but I always get a better drive pushing back in a J when I’m in a shirt. Throwing it back towards my face puts me in a better position to lock out.

Since I touched higher raw there isn’t as great a need, but one of the things you’ll hear me say most often in the gym is “push it back towards me”. Alot of people who struggle with their lockout on later reps during a set seem to find it easier to lock it out when they get the bar moving backwards at about mid way.

That’s just my personal limited experience tho.