can we get a bench press thread
i have so many questions for this lift because its been giving me the most trouble
do i approach the lift at eye level?
how the fuck do i keep my back shoulder blades pinched the whole work out?
do i tense my core for the whole set?
where should my feet be?
should i actively be spreading my chest during the decline portion?
where should my grip be relative to my shoulders?
do i touch chest?
do i lock out my arms at the top?
fuck this lift is so complicated /fit/ help a shitter out
>>37220564
cmon /fit/
reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee
>>37220564
You're over thinking it
>retract scapula
>arch back
>grip at a natural width
>feet on the floor
>don't flare your fucking elbows
Try just feeling the lift and don't over think it
>>37220564
are you trying to build an ego or a chest
if you want a chest get a semi close grip and squeeze the boobs as much as you can
https://www.youtube.com/watch?v=4T9UQ4FBVXI
also you should add to your program
learn 2 google x F
>>37220781
>>37220829
anything to help with stabilizing the bar?
i get kinda wobbly which fucks up my form
i need some mental cues to help me out, i know for deads i need to keep the bar over midfoot and just 'push the ground away'
whats my mental cue for bench pressing?
>>37220781
this
but if you want a bunch of info then go to http://stronglifts.com/bench-press/
btw, are you asking all these questions because you don't get chest DOMS? i've seen that a lot, people think they're doing it wrong because they never get sore pecs
>>37220889
deload
if your all wobbly it means you cant handle the weight
Watch layne norton's video about it + the rippetoe video anon posted before.
>>37220898
>are you asking all these questions because you don't get chest DOMS?
nah im asking these because my form is shit and its preventing me from adding weight
Here's how I improved my bench
1. Once you grab the bar arch your back as much as you can and then keep your shoulder blades and ass on the bench
2. When you lift off, really focus on keeping your back pinched, imagine holding coins between your shoulder blades
3. Keep you elbows 45 degrees to your ribs on the way down
4. When you push up, press your feet into the ground while you squeeze your chest to move the bar up
Also try out different foot positions, I like mine farther back than most
>>37220911
are you breathing correctly?
>>37220929
>>37220906
>>37220907
>>37220898
fuck im thinking about dedicating an entire gym session just to getting my bench press form down
>>37220829
What if you're trying to activate tris more than chest? Wide grip?
Also DB bench here, more fun
>>37220931
i dont think so
im supposed to breathe in at the top and hold it down to my chest then exhale on my way up right?
>>37220929
not OP, but i've always had trouble keeping that form as the weight travels down, but it kicks in as soon as i go to push it off my chest. not sure if it's a problem, though
>>37220962
im pretty sure you just retract your shoulder blades to bring it down instead of mentally pulling it
I don't have the same problems, but here are some issues I had with it. Bench used to terrify me, now I don't mind it.
Bar about flush to the top of your eyeline
Get your feet on the bench to help you get on your traps and arch your back.
Shrug your shoulders, then pull them back to retract the scapula. Then squeeze that hard as you grab the bar
Find your distance for hand width. For me this is my pinkies beside that little line.
Don't put your hands fully square on the bar. Have it angled down almost into your palm. This will save your wrists.
Dig your heels into the floor and push when you're pushing up.
Don't lower it straight down, lower it towards your nipples almost then raise it straight up over your shoulders.
I think that's it. Also touch your chest and lockout. I'd focus more on getting the bar up and down rather than flexing your tits. And if you're shaking badly and your bar path is terrible, lower the weight
Read the SS book for benching tips.
The lift isn't complicated, you're over thinking it.
You literally push and thats it.
Really dumb question incoming.
Been here for years, have ran and dieted thanks to /fit/, but have never lifted since the only nearby gym has only 2 bench presses and one smith machine.
Is it worth going there even though my squats and such will be subpar? Are deadlifts possible on a smith machine or am I kidding myself?
>>37221174
deadlifts? on a smith machine? wut
All you need for deadlifts is a bar and plates, so if they have a bench press, that'll do, just take the bar off of the benchpress.
>>37221183
Yeah I worded that like a retard. They have no place to do deads so my question was would I be able to do it really close to the smith machine since that's the only rubber mat available.
>>37221209
If there's space. can't judge without a picture. Either way, you can do deadlifts anywhere, just don't slam the bar down that hard. or bring your own mat. Or use two of those yoga mats, I guess, if they have them.
>>37221250
Thanks m8.
Biggest problem with trying to lift the past couple years is a shit gym and having to do it by myself, but I rather get some gains than no gains.
>>37221317
You could also buy a barbell + some plates and work out at home. Not much you need other than a barbell really, although a squat rack is really helpful.
Or try to find a different gym
>>37220564
Watch rippetoes bench press videos
No room and at uni so no money, but I've thought about it. I have a small dilapidated building which I have a small bench in it thought.
The bench itself is really unstable, the bar is one of those small cheap ones, but I have been thinking about buying some weights for it. I would have to leave to step outside to do anything that involves lifting it above my body though due to the low roof.
>>37220957
What
M8 no. Inhale on the way down. hold your breath on the way up. Exhale at the top. Repeat.
I started working out (from complete inactive average weight) two months ago. 3-4 times a week.
I've made great progress on various dumbbell exercises, doubling what I could do when I started..
But I am just having pathetic progress on the bench press. I can take the olympic bar, but add much more than 5 kg to it and I won't be getting a full set. Anyone else had similar experiences?
Also I have this issue that I can't keep my right shoulder all the way back when it gets tough.
I'm considering doing presses with dumbbells in stead.
>>37220949
close grip for tris, you should really feel it
>>37220564
>>37220564
>>37222526
>>37222540
>>37220564
anything you could possibly need to know is presented here
https://www.youtube.com/watch?v=4T9UQ4FBVXI
>>37222656
>>37222739
desu I recommend skipping to 7:26
Most of the stuff at the beginning is just talking about random shit.
>>37221848
Probably too wide of a grip and not bringing the bar near the nipples.
>>37220564
This sounds like you haven't read or even watched a single tutorial. All of your questions are basic and are addressed by pretty much every fitness person on youtube. Rippetoe has an extensive how to video on bench pressing. Why not go watch that before starting a shitty thread?
>>37222786
oh im sorry, I thought this was a fitness board
>>37223137
Poor little child. You aren't smart enough to comprehend tge fact that you have misspelled your entire sentence. If anyone us worse or lower than humans that would be you and your failed attempt at Grammar and sarcasm. Yiu insolent fool. What kind of being are you to even be making yourself look" cool" when in reality you are scared and are quivering because you aren't able to even shut anyone up. The most possible logic i have is this. You never put others down which made you a pathetic low scum, when you're a pathetic scum you have no friends or girlfriend and when that happens you resort to last thing you call "fitness" it really is humorous.
How much did you guess start off bench pressing when you started?
I haven't started working out and I'm pretty sure I can only do the bar ;-;
>>37223157
Just test the weights. More info on: http://fitsticky.com/starting-strength
There's nothing wrong with starting with just the bar if you're not strong enough, though.
You'll gain strength quickly on a good program (and eating well).
>>37223157
I started with 50kg, but I was fairly fit before I started benching.
>>37223261
I don't think that's a 27 kg bar breh
>>37225351
The collars are 5kg, and there are small shiny chrome 1.25kg plates between the collars and the red ones.
>>37223261
that is so fucking ridiculous. I feel kinda strong with around 120-130kg (estimated) 1RM bench, and if I can ever get to 180kg in my "career" I would be really happy. there's no way I'm ever getting 227.5kg, and even if I did that guy would still bench 100 fucking kg more than me.
>>37225961
Check the weight category of these guys :') >>37222540 >>37222754
Also, Kirill >>37222656
>>37225977
yeah, I know
>tfw mediocre lifter
>tfw mediocre mathematician
>tfw no special talent for anything
>>37220889
start at a lower weight and get used to the lift
also do reps slower
>>37220944
you should do it
spending one hour to get your form on point for an excersize you will be doing the rest of your life is worth it
I've been going to the gym actively for nearly half a year now. I've increased in every exercise except benching. Still only able to do 40kg, when I'm 60kg 171cm. Probably just my techinque, but I do it just like it's supposed to according to the help posted here.
