T Nation

Bench Form Help!

Hey everybody, been lifting about 2 years but only powerlifting about 7 months. Need help with the 3 major lifts but bench is especially lacking. All feedback is helpful, thanks.

video doesnt work for me…

I’m a terrible bencher. That being said, looks actually really good to me. Tight arch, nice bar path, you’re not bouncing or loose at all. How much weight is that?

Also, are you insanely tall or is that bench just really awkwardly small and short?

I’m a terrible bencher. That being said, looks actually really good to me. Tight arch, nice bar path, you’re not bouncing or loose at all. How much weight is that?

Also, are you insanely tall or is that bench just really awkwardly small and short?

In all honesty, it looks pretty good. Nice arch, tuck, lockout by getting your elbows underneath you.

The previous poster asked about your height… if you’re tall, which it looks like you are, you may just have a harder time than others benching.

The obvious answers to bringing your raw bench up is: gain weight, get bigger triceps.

Im still relatively new to powerlifting but, I honestly don’t see much at all wrong with your bench press… maybe your not as strong as you feel you should be but, the form looks pretty spot on.

[quote]N.K. wrote:
I’m a terrible bencher. That being said, looks actually really good to me. Tight arch, nice bar path, you’re not bouncing or loose at all. How much weight is that?

Also, are you insanely tall or is that bench just really awkwardly small and short? [/quote]

Bench is definetly my weak point, im only 5’11 so im not crazy tall. Thats 275, not a 1rm but close to it.

Looks pretty good. you came off the chest well. Slight stall near the top. You may do well with flaring the elbows a bit more at that point to help with the lock out. I’d just keep plugging away, getting stronger all over. Despite what the raw zealots on here say, I did quite well doing board presses, reverse bands etc. Pretty much anything that overloads my tri’s helps my bench out.

Now a days we have the slingshots and Rams etc to help with that. That and upper back work. By upper back I mean lats, rhomboids, rear delts etc. I went from being a gym rat who could press 245 once or twice to being able to press 415 raw in 3 years at the age of 39 and 225 body weight. Thing is I tried all kinds of stuff till I found what works for me. I recommend you do the same.

hope this helps.

[quote]StrengthDawg wrote:
Looks pretty good. you came off the chest well. Slight stall near the top. You may do well with flaring the elbows a bit more at that point to help with the lock out. I’d just keep plugging away, getting stronger all over. Despite what the raw zealots on here say, I did quite well doing board presses, reverse bands etc. Pretty much anything that overloads my tri’s helps my bench out.

Now a days we have the slingshots and Rams etc to help with that. That and upper back work. By upper back I mean lats, rhomboids, rear delts etc. I went from being a gym rat who could press 245 once or twice to being able to press 415 raw in 3 years at the age of 39 and 225 body weight. Thing is I tried all kinds of stuff till I found what works for me. I recommend you do the same.

hope this helps. [/quote]

Thanks man, gonna work on flaring the elbows during lockout. Tricep strength has also been a focus as of late. Once back at school when I have the resources i will begin work with board press and bands. Thanks a lot for the help!

number 1 feet are not flat on the floor
number 2 your drive is straight up instead of back towards uprights
number 3 you just look uncomfortable on the bench.

Benching should be a comfortable lift. Staying tight and driving the weight with your lats, front delts and triceps. Assistance work is the most important thing. Google my name and look up some of my old bench workouts.

Rick Weil

[quote]raw bench 556 wrote:
number 1 feet are not flat on the floor
number 2 your drive is straight up instead of back towards uprights
number 3 you just look uncomfortable on the bench.

Benching should be a comfortable lift. Staying tight and driving the weight with your lats, front delts and triceps. Assistance work is the most important thing. Google my name and look up some of my old bench workouts.

Rick Weil [/quote]

I think you and Dave Tate might need to have a conversation.

[quote]tbean326 wrote:

[quote]raw bench 556 wrote:
number 1 feet are not flat on the floor
number 2 your drive is straight up instead of back towards uprights
number 3 you just look uncomfortable on the bench.

Benching should be a comfortable lift. Staying tight and driving the weight with your lats, front delts and triceps. Assistance work is the most important thing. Google my name and look up some of my old bench workouts.

Rick Weil [/quote]

I think you and Dave Tate might need to have a conversation.[/quote]

Haha. True, but different styles for different lifters. Westside guys are all about limited bar path and straight line, whereas the Metal Militia benchers, who are seriously fucking strong, actually press in a slight J pattern back towards the uprights taking advantage of the shoulder strength. Same with a lot of raw lifters. I believe a few at the former Big Iron Gym also did this.

I’m not a fan of flat feet on the floor, but that depends mostly on a) how your federation rules are, whether they allow heels off the ground or not and b) how you feel the most leg drive. Some people can’t get good leg drive for whatever reason with their heels off the ground, and some vice versa.

I don’t think you should be comfortable on a bench though. Unless in the sense it means, “comfortable being tight”, like a good squat. Again video still just a white box for me so I can’t see your form.

[quote]Aragorn wrote:

[quote]tbean326 wrote:

[quote]raw bench 556 wrote:
number 1 feet are not flat on the floor
number 2 your drive is straight up instead of back towards uprights
number 3 you just look uncomfortable on the bench.

Benching should be a comfortable lift. Staying tight and driving the weight with your lats, front delts and triceps. Assistance work is the most important thing. Google my name and look up some of my old bench workouts.

Rick Weil [/quote]

I think you and Dave Tate might need to have a conversation.[/quote]

Haha. True, but different styles for different lifters. Westside guys are all about limited bar path and straight line, whereas the Metal Militia benchers, who are seriously fucking strong, actually press in a slight J pattern back towards the uprights taking advantage of the shoulder strength. Same with a lot of raw lifters. I believe a few at the former Big Iron Gym also did this.

I’m not a fan of flat feet on the floor, but that depends mostly on a) how your federation rules are, whether they allow heels off the ground or not and b) how you feel the most leg drive. Some people can’t get good leg drive for whatever reason with their heels off the ground, and some vice versa.

I don’t think you should be comfortable on a bench though. Unless in the sense it means, “comfortable being tight”, like a good squat. Again video still just a white box for me so I can’t see your form.[/quote]

Not sure why it’s not working for you. Feet flat doesn’t work for me at all. And Tate believes in a slight flare toward the uprights as well, another thing I need to work on.

How long have you been stuck at 275? The reason I ask is because a 275lb bench after only 2 yrs of training is not hardly bad and still fairly good progress. If you’ve only recently started to slow down in your progress, that’s life in the gym. Your press actually looks fine, you are even in good position on the bench to be able to take the weight yourself without a hand off. If you are still tight out of the rack you are utilizing your lats effectively and staying tight. Its probably that you are at the point you just need to employee some different training techniques to help you bench.

Have you tried different grips? increasing frequency? board or foam pressing? What else you do for your bench work?

I do not believe there is one right way for feet position. Do whichever allows more leg drive/stability. Personally I bench on my toes mostly because I get great leg drive and can stay tight, whereas on my flat footed stance my butt comes up sometiems and I lose my arch.

That being said you looked great to me until you unracked the weight, the first thing I look at now and days is feet because foot drive/stability was a game changer for me. Your feet are moving/wobbling, stay tight you should be driving your heel to Hades the second you get ready to unrack the bar. (yes even on your toes you are not driving down onto your toes it seems to work better when you attempt to touch your heel to the floor even yhough you are staying on your toes.)

Hope this helps

[quote]SciFat wrote:
How long have you been stuck at 275? The reason I ask is because a 275lb bench after only 2 yrs of training is not hardly bad and still fairly good progress. If you’ve only recently started to slow down in your progress, that’s life in the gym. Your press actually looks fine, you are even in good position on the bench to be able to take the weight yourself without a hand off. If you are still tight out of the rack you are utilizing your lats effectively and staying tight. Its probably that you are at the point you just need to employee some different training techniques to help you bench.

Have you tried different grips? increasing frequency? board or foam pressing? What else you do for your bench work?

[/quote]

Haven’t been stuck too long, that isn’t my true 1RM. Beginning work with conjugated periodization. Just recently finished Dave Tate’s 6 week bench press cure. Work is still taking place and this plateau will not last long.

have you tried touching the bar lower on your chest? its hard to tell from the video but it looks like you might be touching a bit high for your large arch.

[quote]tbean326 wrote:

[quote]raw bench 556 wrote:
number 1 feet are not flat on the floor
number 2 your drive is straight up instead of back towards uprights
number 3 you just look uncomfortable on the bench.

Benching should be a comfortable lift. Staying tight and driving the weight with your lats, front delts and triceps. Assistance work is the most important thing. Google my name and look up some of my old bench workouts.

Rick Weil [/quote]

I think you and Dave Tate might need to have a conversation.[/quote]

You do know who rick weil is right?

Guys Dave Tate is great at bench but not even close to what rick weil did?! I wouldnt take his suggestions lightly!!

[quote]tbean326 wrote:

[quote]raw bench 556 wrote:
number 1 feet are not flat on the floor
number 2 your drive is straight up instead of back towards uprights
number 3 you just look uncomfortable on the bench.

Benching should be a comfortable lift. Staying tight and driving the weight with your lats, front delts and triceps. Assistance work is the most important thing. Google my name and look up some of my old bench workouts.

Rick Weil [/quote]

I think you and Dave Tate might need to have a conversation.[/quote]

rick weil benched more than dave tate did in a shirt, raw, plus about 50 pounds, weighing about 120 pounds less. you had possibly the greatest bencher ever give you advice there. good job