But why did you post the first video where you touch your chest and ask us to critique your form based on that???
You are also not lowering the bar low enough for full chest recruitment. I think you should just learn to bench normally first or just stick to dumbbells. The weight is too heavy for you when using that ROM and you have no control over the bar.
now u tellng me after finally i can use the 30 kilo each side i cant do it right? im i that weak afte a year in gym i cantt do that omg do i suck that bad
love to add i cant stop eaintg and getting fat again… im so hungry al the fucking time
Bro!
You lifted your feet off the floor on 1 of those reps! This is a big no-no! You have got to get tighter on the bench. Drive with those feet like you’re trying to push the whole bench backwards. If someone came up and started pushing on your knee, or trying to pull you off the bench, they should not be able to move you.
Stop acting like a drama queen. You have already built the muscle and strength in the bodyparts this ROM allowed you to and your pictures show it. All you need to do is change up your form and you will build more muscle in other areas and your strength will shoot up fast again.
I’ll post more later when I have time.
okay master… and i will be wiating for ur… @FlatsFarmer i need to understand so i can apply… what legs has to do with pecs
You use your legs and your mid-section to hold you in the place. Then you use your back to keep your arms in position.
Just like when you were doing bent over rows the other day. Your legs and abs/obliques/lower back hold you upright and still. Then you can use your back to row.
You have to use your body in the same way, to hold everything tight, when you bench press.
Alright.
Elbows Tucking and Flaring
Bench Set-up
Grip and Wrist
Note:
This is the set-up for the powerlifting bench.
I bench exactly the same way except:
this way shoulder be safe and wont hurt…?
@dt79 u didint say what u think of my photo … i post it for a reson
you need to watch all the videos in this series.
That’s a nice shirt.
lol thanks 
i love gray
For what it’s worth, I have a very knowledgeable coach and when he showed me how to bench properly, he explained that it is the only one of the major lifts where the preferred bar path isn’t vertical, it’s a little bit off path. Ideally, it moves from over you shoulders at lockout, down to your sternum (below your nipples) and back to over your shoulders. The reason is that it reduces shoulder stress.
I think this ties in with tucking and flaring as well (concepts with which I was unfamiliar). It’s hard to tell from the video, but I think your bar path is too vertical and if you were touching your chest, you would be touching too high on your chest.
Just a thought. Would be interested to see if @MarkKO and @dt79 agree.
EXACTLY!!! Unless you are really arching hard, thus bring the sternum much closer to the shoulders than normal benchers, you can’t keep the elbows tucked.
@dt79 @The_Myth so this how i get it … arm tucked and bar on lower chest… then flare while bar movnig above shoulder? this my bar path and this hopw i get huge pecs?
every thing else is contracted legs gut belly braced… shoulde dpressed and retract?
any thing else brothers? !! be4 i oopen new topic
@dt79 the vid u posted for me is great thank u bro… whats name can i call u with… ur like batman … idk who u r but u help me… lol
Yes. This is how you get more chest recruitment. Watch the videos. [quote=“rymon511, post:417, topic:216814”]
every thing else is contracted legs gut belly braced… shoulde dpressed and retract?
[/quote]
Yes. Arch your mid to upper back, not your lower back.
Everyone here’s helping you. Just do the work and get results.
i know batman… i meant to thank for the vids… i didint any thing else…
i do the work… btw did u see the food i posted above… my diet?
huh? sorry what? what r u talking about… i saw the vid
@dt79 what should i call u?
thanks for help on the other theard …idk where i fucked up but i did… sqwuat feels like shit now…its like i m reserving my gains… i got fat i scared to go on scale…
this time m all with my mind in this gym thing… its now or never…
its my new start… i want u to give me good squat and bench and back porgram… to make me strong as hell… im also lowering carb cuz it makes me fat
If you want to get strong, cutting carbs isn’t the best thing you can do. You’re better off figuring out exactly how many calories you need and sticking to that with enough protein and carbs every day.
As for a good program to get strong: 531will do it, but you’d need to do it properly and commit to it for at least six months. That means four days on the weights at most, and maybe two conditioning days each week. No adding days, no wasting time on smaller isolation work (because if you just want strength, your time is better spend on other work). No training to failure. Hit your main lift and do a couple of assistance exercises that’ll help the main lift. It also means using a training max (90% of your max) to calculate all your loads.
Follow it and do it right and you’ll get stronger.
@dt79 any thoughts on something that might suit our young friend better?
