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Exercise Form Videos, articles and resources to help you with your squat, deadlift, bench press form and more.

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Old 02-03-2012, 05:38 PM   #131
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Bench form check

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Old 02-03-2012, 05:51 PM   #132
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Flat backed, zero leg drive (you're doing the foot dance), and overall looseness...

Get as much arch as you can, get your legs either tucked under you or out in front of you and push yourself up the bench as you press. The force will transfer to the bar. Generate as much tension as possible. Everything... squeeze the bar hard, pull your shoulder blades together hard as you can, hips, glutes. create some tension. You can press a LOT more with just those changes...
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Old 02-03-2012, 06:01 PM   #133
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Thanks DX. I may have to start foam rolling my back along with my hips and IT band so I can get more arch. The tightness is fixed easily enough, and I'll work on getting my legs into it more as well.
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Old 02-03-2012, 06:11 PM   #134
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Its all about the set up.
1-Before you take the bar out get under the bar at least where your eye level with the bar, plant your feet. DO NOT MOVE THEM ONCE THEIR PLANTED. If you go up on the balls of your feet, flare your heels out hard.
2-Take an underhand grip and pull yourself up and away from the bar.
3-Try to set yourself down on your traps.
4-Grip the bar and squeeze the hell out of it.
5-Make sure your shoulder blades are pinched and tight.
6-It should be uncomfortable.
Now your ready to bench.


Not the best view but you can get an idea.

Last edited by miked96; 02-03-2012 at 06:18 PM.
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Old 02-03-2012, 09:49 PM   #135
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so convicted of how bad my form is on bench. I need to really work on it.
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Old 02-03-2012, 11:10 PM   #136
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Quote:
Originally Posted by bamazav View Post
so convicted of how bad my form is on bench. I need to really work on it.
You're not alone. Bench is the hardest for me to (attempt to) master.
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Old 02-04-2012, 01:19 PM   #137
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I'm actually a little relieved to know I'm doing it wrong. I thought I was just always going to be weak on bench. I don't expect it to change overnight, but I'm also glad that the things I have been working on seem to have come together, like bringing the bar down to my chest but not bouncing it, and keeping my arms at a decent angle. I'll work for a couple weeks and stop back in with another video. Hopefully there will be some improvement.
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Old 02-04-2012, 04:15 PM   #138
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One thing that I also noticed was the way you unrack the bar. You really lift it out of the hooks, that causes you to lose any tightness you had.

I think it would be ideal if someone could help you with a lift off. If not try to barely get the bar out of the hooks, you want to pull the bar out not up and out. It is tough, but it looks to me like you will be benching a lot more when you get that set up tight!
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Old 03-08-2012, 09:03 PM   #139
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I know i need to explode more, any other suggestions?
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Old 03-08-2012, 11:02 PM   #140
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You're not bad 77. From the way it looks to me you're not deep under the bar. It appears as you start each rep that the bar is a couple inches in front of your toes. You need to fix this. It's compromising your leverage and making the lower half of the lift overly difficult. Your lockouts are fine. Very strong.

First things first, get your feet under the bar.

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