The way you bench NOW is obviously not working for you or you wouldn’t be here asking for advice. Go to youtube and watch the “so you think you can bench” series from Dave Tate at Elite FTS. Assuming you are a ‘powerlifter’, as you’ve posted this question in THIS sub sction it will line you out. Keep in mind that this will be a new motor pattern and will fel uncomfortable but if you keep at it that will change and your bench will start improving.
Do you train at a gym with older Powerlifters? They will most likely love to teach you how to bench better. You may have to prove to them that you are serious about becomming better and not just some gym douche that’s going to waste their time.
Good luck and God bless. [/quote]
The only thing that wasn’t working so well was my elbows getting mad at me sometimes whenever my frequency/volume/intensity all get too high at the same time, besides that i was genuinly curious if anyone pressed the same way.
You guys here convinced my to change my style back to a regular one which is a good idea since my delts were starting to overpower my chest.
Sadly, no powerlifters in my gym … just people that workout in pairs with their buddies and their magical “can’t tell you how long we still need this bench cuz 30 seconds rest gotta go fieaast and then rant to my buddy about not knowing what weights to change and take like 2 minutes between each set insted of 30 seconds” bullshit and a few dudes that take more than simply gym drugs and aren’t too friendly (exept if your also huge and have a thing for muscle worship fetisch
Lil update if anyone is interested,
I’m pressing with a wider grip now (or regular by everyone’s standard"lol)
and don’t rely on lats to get something off my chest. It does feel very awkward to press this way again, been weak off my chest. I’m doing slightly higher reps now with more volume to teach myself this new pattern, first time i could only get my 8RP for a double, second time trying it i could get it for 5 (could have done 6, decided not to push it since i’m relearning to press this way).
Did some shoulder presses for the first time since forever, noticed everything felt very light and i could easily have hit a huge standing press PR. Probably my delts got alot stronger from pressing the way i did since i havent trained it at all (delts always got sore while pressing, not my chest).
Got an awesome chest pump while bench pressing also for the first time in a while, was pretty sore the next day