posted Sun, 09/03/2017 - 08:40
2343
+ 7 Keep those wings tucked
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Just wanted to drop some knowledge for the guys that's new or needing help... when doing incline bench or flat bench make sure guys or girls your keeping those elbows tucked as close as you can to your side so you reduce shoulder injurys and wear and tear.. this holds even more true when lifting very heavy weights . Don't be great person that has his arms way out ass off the bench pressing lol , it's just a matter of time till you injure your rotater cuff
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I wish my coach in weights class would have taught me this before I had destroyed my rotator cuffs! I go light weight now when flat benching & I work on form & slow down the reps. I use to flap my wings & bounce the bar from my chest SMH lol.... now I go down as slow as possible & back up a little faster than I went down.
Thanks for the reminder bro!!
Unless you are intentionally doing guillotine presses.
Just learned a new term for the incorrect form I used years ago - it wasn't intentional, I just didn't know better. Now, I do my best to keep my elbows as close to my sides, no further than 45 degrees.
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That is true but those I use light weight never more than 225 pounds I don't know about you but I feel better if I use the smith machine when doing them
Same here, 225 is max on guillotines. I do not use the smith for them or any presses with the lone exception of reverse grip. Smith=Shoulder problems
yeah I agree smith can cause shoulder issues as well puts you in a unnatural position but I don't have a spotter and just something about 225 right over my neck I don't trust lol
Just kept them tucked on to my next set thanks brother
I'm guilty of this, thanks for reminding us all!
Speaking of wings, watch the takeoff. I rarely see people unracking the barbell correctly for a bench press. They push the bar out of the uprights with their shoulders--ruining their setup--instead of pulling the bar out with their lats. The movement of unracking a barbell is simply the strongest part of a lat pullover. All that's needed to free the bar from the ramp (quality benches have ramps, not upright hooks) otherwise is an easy little tricep extension. Protect those shoulders.
Your 100% correct
same here, never even thought of a better way. I always felt at risk trying to unrack 2 plates, the rack was so far behind the bench.
I agree. I used a wider grip for a long time and started getting consistent shoulder pain. I then read somewhere to tighten up my grip to reduce grip width to reduce shoulder inflammation. I have noticed 2 things from this. First the weight I could lift initially went down however though after sticking with a closer grip for awhile I noticed more developement in my triceps! Like they were lacking from doing the the wider grip for so long. Second my shoulders feel less wear and tear. I'm now pushing more weight then I have in a long time more frequently with bigger triceps! Win win
AnonProper form results in pectorial tears when benching 500+, so another peice of advice is limit your heavy lifting too certain days of the month, not week.
Inclines I tend to go slightly wider, I feel like I get more of a stretch and contraction that way but I'm talking just slightly. Always keep them tucked as much as possible
Nice!!!!!
Middle finger on the ring and arms tucked.
Learned that when I had a slight injury and this way felt good-
If anyone reads this and needs a testimony to how much of a difference this can make just ask me. I started spotting a guy at my gym who benches with a pretty unorthodox position and while giving him a liftoff I noticed his hand placement. It was perpendicular to his body so instead of his arms pressing outward they were in a straight line. They move up and down like a piston while pressing. So this guy can press almost twice as much as I can so I startd gripping the bar in the same way. Not only does this feel much more natural, my shoulders are bothering me so much less than they used to and my presses have gone up significantly. Anyway take heed guys, it works!
I got to ask jay your saying to grip right above the shoulders than keep elbows in and straight up and down right?
I've been experimenting with different grips to see where I can hit my chest hard and keep the best form. I switched to dumbbells for awhile but im using a barbell again.
Yes, thats exactly how. Im terrible at explaining things but ive been laying slightly further up the bench and when the bar comes down its more with my natural arm movement so when I press up, the bar not only goes up but out as well. Towards the rack. The way I visualize it is the hinges on the hood of a car when it opens. There is definitely more tricep involvement. I will see if I can find a pic and share it. I could care less how much weight i put up. I really concentrate on the squeeze and keeping constant tension. The biggest thing this has done is take the stress out of my shoulders so that I am actually able to get some good chest work in.
Jayz, are you saying he does a narrow grip and lifts more?
I've been trying different grips and have stayed roughly the same on weight. Powerlifters love to go wide, but I lack the wrist mobility to do so.
His grip is in line with his shoulders. I think what makes him lift so much is that he places his feet on the bench and lifts his but off while keeping his upper back down. I watched him do it from a few feet away once and realised it puts him in the position of a decline. I cant do that but definitely picking up his hand placement has helped me.
Great minds think alike lol I asked the same question and then noticed that you beat me to it.
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I keep a grip just about my shoulder width keeping my arms tucked.. big difference in the amount of weight you can press .. imo.. power lifters take a wider grip so they don't have to travel the weight as far .. experiment when you bench next play with a grip that feels nautical just using the bar weight and go from there
Yes exactly.
I watched Scott Mendelson talk about his training and thats exactly what he said about powerlifters. Get as little bar travel as possible.
Im using the same grip gj I feel that I might be to close of a grip but im just outside of my shoulders and keep my elbows tucked tight