Guys I have switched from a 3 day a week full body routine to a westside template. I am experince tremondous results due to the heavy volume of accessory work resulting in strength in my weak areas.
One thing I have noticed is when I do bench heavy (for me)over 315 the bar drifts towards my face instead of staying in a straight line. I think this due to weak triceps and my shoulders take over to press the weight. Looking for your guys opinion on this problem any help or ideas on weak points, form issues will be a great help.
You’d need a video of this to really determine whether this is good or bad. If you plan on benching with a shirt, you have to learn to bench this way. The degree to which it drifts towards you face is important too. If it’s only an inch or two, then it doesn’t matter.
A problem I had was that the bar was drifting towards my face because my elbows weren’t lined up with my wrists. If you could get a video from the side it would be useful.
Had/nave the same prob and form me found the main issue that being form. The load would get heavy (90%+ range) and I would allow the upper back and chain to get lose. I was concentrating on pushing the load away from me and not me away from the load.
Made that simple change was able to now keep my upper back Very thight and problem solved.
The bar stayed where it was/is supposed to where as prior I was rolling the shoulders forward losing the base and the bar would then float back on me.
[quote]cap’nsalty wrote:
You’d need a video of this to really determine whether this is good or bad. If you plan on benching with a shirt, you have to learn to bench this way. The degree to which it drifts towards you face is important too. If it’s only an inch or two, then it doesn’t matter.
A problem I had was that the bar was drifting towards my face because my elbows weren’t lined up with my wrists. If you could get a video from the side it would be useful.[/quote]
This is defintely one of my problems any tips it seems like when i do align my elbows and wrist I am a good bit weaker.
The bar should always drift back on any press, shirted or not. The goal is to throw it back as fast as possible, then transition to the tris for the lockout.
When you unrack the weight, let the bar sink your shoulder blades together and squeeze them. As you lower the weight become tighter on the descent and then explode for the concentric phase throwing the bar back fast. As you slow, transition the tris and lock out over your face, not body. Stay Strong, RB
I did a check on this over at elite fitness and found this: You need to focus on the muscles that are causing the bar to drift on you. The bar is drifting up due to weak tris and weak lats. Keep up with the tricep work. For the lats work them in the same plain you bench in. Meaning lots of rows in strict form.
This is from Bob Youngs.