take a look at this one. form still needs work, but i think it’s much better.
Looks like you’re still pushing your butt up to limit the ROM.
The bigger problem tho is where’s your set up?? you just take the bar out of the racks and let it dump down on you. It looks like yo’ve no control over it. Take it out, let it settle and start where you want it to start!!
[quote]Hanley wrote:
Looks like you’re still pushing your butt up to limit the ROM.
The bigger problem tho is where’s your set up?? you just take the bar out of the racks and let it dump down on you. It looks like yo’ve no control over it. Take it out, let it settle and start where you want it to start!![/quote]
It also looks like, and I could be wrong, that you’re not keeping your shoulders down and shoulder blades pulled together. At lockout, at the end of your lift, it looks like your shoulders go forward (as in towards the ceiling) and in turn increase the ROM.
ok, well it’s going to take some practice and I’m going to have to sacrifice a few pounds in order to perfect the form. hopefully when i’m 20 and benching 500 I won’t need to pick my ass off the bench…ha hopefully at least.
Not to ressurect an older thread, but my progress has been coming along pretty well. Just need work on the set up, but the ass off the bench problem is basically fixed.
[quote]austin_bicep wrote:
Not to ressurect an older thread, but my progress has been coming along pretty well. Just need work on the set up, but the ass off the bench problem is basically fixed.
- YouTube [/quote]
The video is unavailable.
[quote]ukrainian wrote:
austin_bicep wrote:
Not to ressurect an older thread, but my progress has been coming along pretty well. Just need work on the set up, but the ass off the bench problem is basically fixed.
The video is unavailable.[/quote]
They must be doing maintnance or something is been acting funny for the past hour. I’ll give a bump when it’s working.
here’s the working link.
Obviously better but I wouldn’t call it fixed.
You have gotten some good advice, but you still need to do some of it. Get yourself set up before you start the lift and walk your feet back towards you, you may want to try getting up on your toes. Once you get set up, unrack the bar and get it into position before you come down. You are still unracking it and starting the press in basically one movement. You are also moving your feet during the eccentric.
You will probably have an easier time with a better bench. I see that your butt is sitting right in between the two pads, which is typically the problem with that style of bench.
[quote]tedro wrote:
Obviously better but I wouldn’t call it fixed.
You have gotten some good advice, but you still need to do some of it. Get yourself set up before you start the lift and walk your feet back towards you, you may want to try getting up on your toes. Once you get set up, unrack the bar and get it into position before you come down. You are still unracking it and starting the press in basically one movement. You are also moving your feet during the eccentric.
You will probably have an easier time with a better bench. I see that your butt is sitting right in between the two pads, which is typically the problem with that style of bench.[/quote]
No doubt bro, like I said the first issue I wanted to take care of was raising my ass a few inches off the bench. Now that that’s clear my set up will be the next thing I work on.
As far as the bench goes, that’s what I got to use. Next year i will be attending college going for an associates degree as a fitness specialist and then will be possibly becoming a gym teacher or athletic trainer, so I’ll be sure to be using good equipment when the time comes.
Here’s a tip:
get a flat piece of 2 in wide webbing about 2-2.5 ft long thread it through a 5lb plate.
Stick this on the bench, under your butt. Now bench; if you hear a clunk- the weight fell on the floor and, guess what?, your ass come off the bench!
This works, try it.
Form is getting better, but still a few things to work on.
First, bring your feet back several inches. Right now your knees are almost 90 degrees. They should be much less. You feet should be back almost under your ass. This does a couple of things. It brings you knees down and helps with your back arch. It also makes it harder for your ass to come off the bench when dig your legs in.
The second thing is bring your elbows in. Regardless of what was already said this is helpful in a raw bench. With your elbows in close, you can flare your lats out which will help support your arms as they come down to the bottom of the movement. Similar to the way a shirt works, it should be difficult to bring your arms all the way down with no weight on the bar. You need to practice this form a lot with light weight. It is helpful to over-exaggerated every step of getting into position. I start by getting my feet where I want them first. I then scoot forward to get my butt where it should be. I then arch my back and fall back onto the bench. Then I get my grip where I want it, squeeze my traps together and flare my lats out as much as possible.
Just like sports, technique is going to play a vital role. Practicing the instructions below with lighter weight can help you add at least 10-15 lbs on your bench before you even start the program. It may take a little while to get used to, but once you learn the tech. you’ll be able to sore past your previous plateau. Correct alignment and body position can increase leverage, give you a mechanical advantage, decrease the distancethe bar has to travel, and provide a strong foundation to press from. The benchpress requires more than just a strong chest and tricepts. Many people fail to realize, if performed correctly, every muscle from your heals to your arms can be utilized when performing a perfectly legal bench press.
Positioning: To start the lift you want to make sure your eyes are lined up under the bar.If you scoot back too far, you may hit the bench as you press the weight up. If you are to far forward you will have trouble balancing the weight before you lower it. That is a complete waste of strength. Witch brings me to my next point. Always have a spoter help you unrack the weight. Your butt, shoulder blades, and head should always remain in contact with the bench. Never lift you butt off the bench to press weight.
Grip: Your grip should be about shoulder width apart. If your grip is closer you will be using more tricepts and anteror delts. Onc way to determine your grip is to assume natural push up position and use the same spacing for the bar. According to 800 lbs bench presser Ryan Kennelly if you are 5’10’’ or taller you should line your pointer finger up with the guide rings on an Olympic bar. If you are shorter than 5 10 you should line you pinkie or index finger up with the guide rings. The wider your grip the less distance the bar has to travel. So you want a faily wide grip.
Arch Your Back: Having a good arch will shorten the distance the bar has to travel b/t the chest pause and lock-out. Arching your back will also give you better balance and increased power b/c you are activating primary and stabilizer muscles. Most people can bench more when doing a decline bench, and arching your back on the flat bench is the closest you can get to this angle when flat benching.
Feet Placement: You must remember to drive your heals. Your feet should always be touching the ground with your heels on the flooe. Most people have their feet in line with their knees. Cardnal sins incluse putting your feet up on the bench, straightening your legs, or letting your feet barely brush the floor. The placement of your feet us going to help you keep your balance and it will be easier to maintain a nice arch in your back.
Thanks guys, I deffinately have my work cut out for me. I’ll post a video in a few months for further critique.
Nice improvement man, def much more control.
Here is what I did and it worked for me, so give it a try-
Move your feet much closer to your chest. This will require ankle strength and flexibility, but it will drive your ass into the bench and then you transfer that into your shoulders and chest.
I had the ass problem too.
What you need to do is spread your feet wider than you think, and then pull them in towards your head until you are up on the balls of your feet. The next step is to flatten your heels down so you are flat footed. Try lifting your ass in the air, its impossible. You will still feel a lot of leg drive, but your ass will stay grounded.
Good work by the way
not bad, when you get the weight off the rack you are still moving your shoulders out of the pinched position. try and pull them together as if you were trying to make your shoulder blades touch, try and keep them in that position, then lower weight, another thing that has helped me is to hold the weight locked out for a few sconds before you bench, say count to three and then lower and keep nice and tight on the way down,