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Old 10-06-2011, 09:23 PM   #481
big valsalva
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Join Date: Aug 2009
Location: Minnesota
Posts: 2,614
Training Exp: 10 years
Training Type: 5x5
Fav Exercise: Bench Press
Fav Supp: Meat
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Quote:
Originally Posted by jp_ottawa View Post
DE bench. Today was a dynamic effort day where I keep trying to improve on my bench form. Below are various points that help deconstruct the bench press. I tried to keep those in mind while going through the lifts.

Plant feet wide to avoid butt rising off the bench
Put weight on your traps
Hold bar in palm of hands
Arch upper back
Keep chest up
Keep whole body tight throughout the lift to enable leg drive transfer
Squeeze lats as you pull the bar out
Squeeze the bar and pull it apart - This is the one step that always seems oxymoronic to me. Am I misunderstanding something? Are you "squeezing" it with your grip, and then trying to pull the bar apart at the middle as you descend? It seems I get hung up on this, and if I ever consciously dwell on it whilst benching, I lose focus and my form goes wacko.
Squeeze delts
Take a big breath before lowering the bar
Lower the bar by bringing elbows in
Push up chest to meet the bar
Press bar straight up
Drive with your legs
Keep elbows under the bar at all times
Flair elbows out as you push the bar up

Funny, my mental checklist looks very similar. I must be on the right track.

And here is the workout.

Bench press:
lots of warmup with <50% max weight
135 + 30 pds chains x 3 x 5 sets (medium grip)
145 + 30 pds chains x 3 x 5 sets (normal grip)

Seated military press (pressing from a concentric point):
95 x 10
135 x 10
140 x 8
140 x 10

Standing BB front raises:
60 x 12 x 3 sets

DB rotator cuff rotations:
15 x 12 x 2 sets

Grip work.
Nice work, jp.
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