T Nation

Bench Form Check

Powerlifting
#1

I did a USAPL meet this past Saturday, and my friend got a video of my second and third bench attempts. I got my second at 137.5 kg but failed at 140 kg. It is the first time I have ever seen myself bench. With that in mind, since I have a video of a decent, and a failed lift, I thought I would put it on here to seek the criticism of others.

I do know I have a small back arch, as that is something I have been working on for a few weeks, and it is improving. I also see where my sticking point is, and that my elbows remain out wide rather than tucked in. Feel free to pick them apart, I know I have a solid bench currently, but always seek to improve.

#2

Failed at 140 kg

#3

Failed at 140 kg

#4

You look solid man. Your elbows were a bit wide for MY liking but go where ever is best for you. Maybe play with some 2 boards as this is where you stalled at. Maybe consider some chain work. Blasting thru sticking points helped me. I’d work the tri’s like a mother. Cannot have too strong of a triceps.

GOOD JOB man!

#5

[quote]StrengthDawg wrote:
You look solid man. Your elbows were a bit wide for MY liking but go where ever is best for you. Maybe play with some 2 boards as this is where you stalled at. Maybe consider some chain work. Blasting thru sticking points helped me. I’d work the tri’s like a mother. Cannot have too strong of a triceps.

GOOD JOB man! [/quote]
Can I ask what you do specifically for tricep work? It’s been a recent realization that my triceps are a weak link.

#6

Form looks solid. The only thing that stood out to me is your handoff guy looked like he almost pulled some of your tightness away with how high he picked up the bar.

Your triceps don’t really appear to be an issue imo (not that hammering the triceps is ever bad though lol). On your third you failed definitely within heavy chest range, not necessarily at the lockout. Raw benching is all about speed off the chest to blast through sticking points.

Honestly it looks good dude, and that is a sick bench at your bodyweight. All that’s left to do is keep at it and keep getting stronger lol.

#7

[quote]Ecchastang wrote:

[quote]StrengthDawg wrote:
You look solid man. Your elbows were a bit wide for MY liking but go where ever is best for you. Maybe play with some 2 boards as this is where you stalled at. Maybe consider some chain work. Blasting thru sticking points helped me. I’d work the tri’s like a mother. Cannot have too strong of a triceps.

GOOD JOB man! [/quote]
Can I ask what you do specifically for tricep work? It’s been a recent realization that my triceps are a weak link. [/quote]

Close Grip Bench work, Comp Bench work with Chains, Bands, or Slingshot type, JM Presses, Board Presses at and just below the sticking point, various press downs and lots of volume. My press is finally moving again since I have upped my volume tremendously.

#8

[quote]Reed wrote:

[quote]Ecchastang wrote:

[quote]StrengthDawg wrote:
You look solid man. Your elbows were a bit wide for MY liking but go where ever is best for you. Maybe play with some 2 boards as this is where you stalled at. Maybe consider some chain work. Blasting thru sticking points helped me. I’d work the tri’s like a mother. Cannot have too strong of a triceps.

GOOD JOB man! [/quote]
Can I ask what you do specifically for tricep work? It’s been a recent realization that my triceps are a weak link. [/quote]

Close Grip Bench work, Comp Bench work with Chains, Bands, or Slingshot type, JM Presses, Board Presses at and just below the sticking point, various press downs and lots of volume. My press is finally moving again since I have upped my volume tremendously. [/quote]

exactly what I was gonna say.

If I may, “West-side” esque training is taking some shit the last year or two as the Raw zealots have heavily criticized the program. Other trainers / former West-Siders are more or less distancing themselves from Louis to get their brand out there often times at the expense of bad mouthing WS BUT the shit works. sure, beginners typically only need to do the basics to get stronger but at some point, we all need specific special exercises to better ourselves. Our bodies are wonderfully able to adapt to the stress presented to them. Therefore it just makes sense to change the stimulus. Simply adding weight to the bar isn’t enough change to stave off training adaptation.At least it isn’t for me. No I am not a special snowflake but I know what works for me. Subtle changes get me progressing but at some point an given mass of muscle can only move “x” weight. If that were not true, every gym rat in the world would be epic lifters and insane weights would be the norm.

#9

Solid pressing. As Dawg mentioned your elbows look wide to me also but that is, at least to an extent, a matter of what your strengths and weaknesses are.

The main thing I noticed was that you don’t appear to be getting much if any leg drive. Foot placement is also a matter of personal preference as well as the rules of the Federation(s) you lift in. I don’t tuck my feet either but you either need to move your legs further out away from the bench or try to move them closer so that they are just behind your knees. Whichever position you can drive through your heels the best in is the one you should use.

#10

Nice bench, man. As has already been said, it wasn’t a great handout, and it could be that you lost some tautness because of that.

#11

[quote]kgildner wrote:
Nice bench, man. As has already been said, it wasn’t a great handout, and it could be that you lost some tautness because of that.[/quote]
I should practice receiving a handoff more, as I prefer to take it myself in the gym.