keep your shoulder blades together and down. Try to keep your elbows from spreading outward - ie. concentrate on moving them together as you lift. Go all the way down to your chest. I can't tell you how many times I see people in the gym keep the bar a few inches off their chest. The stretch at the bottom really helps.
bottom line is you need to load your lats on the way down. there isnt an absolute angle since people have different anatomy but you need to make sure the weight is not fricking up your shoulders while also stretching out your chest.
Exactly. That’s why I always recommend working on getting your back and lats nice and strong for increasing bench. Having a stable base to push off of is crucial
Do a bunch of frequency with slightly lighter weights than you would typically use, while taking the reps seriously. Do this for awhile a little while. Seems like a lot of programming does this, I would assume it helps let you reign in your technique that might be getting sloppy from when you're pushing hard all the time
Don’t, bench is a meme that gives you man breasts. Inb4 muh strength muh big three. Bench is a meme that has little carry over to any actual metric of strength.
Majority of that strength is coming from your legs and back. Besides shoving is a explosive movement. Of course being stronger in your chest will help but if you want to get better at shoving then you should use the push sleds foot ball players use
>t. Doesn’t know how to punch
Punching is a full body movement that mostly involves the rotation of the hips. If bench improved punching power every mma fighter and boxer would have insane benching numbers, but for the most part every one is a dyel in the chest department
> Arched back > Elbows on the same line as your nipples >Wider grip >Squeeze your glutes by bringing your knees out. >Arrow shape, T shape is a no-go >Bench in an arc, rather than a vertical line
Get your upper back active before you start your bench workout. While you're warming up, do some band face pulls, pull aparts, maybe some chins/pull-ups. Don't worry about fatiguing your back, just get it active, it'll make getting your back pulled in tight for the lift easier
>21 years old just doing body weight and baby stuff 30 pound dumbells. Manage to bench 2 plate 5x5 feel easy and clean with a friend >decade later vastly stronger in dumbells, squat, ohp but never benched. Tried benching recently feels extremely janky struggle doing 3-5 reps 175.
Assuming you did a lot of dips and pushup variations you were probably just stronger back then and had a more controlled benching movement. 225 5x5 is nothing to scoff at, especially considering how you got to it
Many people on this board don't understand things aren't black and white. You can prioritize bench without going full powerlifter mode. Powerlifting tends to prioritize to a point where everything else you do is to help the big 3 in some way, you can like benching without going to this extreme
lift heavier weights
keep your shoulder blades together and down. Try to keep your elbows from spreading outward - ie. concentrate on moving them together as you lift. Go all the way down to your chest. I can't tell you how many times I see people in the gym keep the bar a few inches off their chest. The stretch at the bottom really helps.
I heard people saying you need to keep your elbows flared up.
Hard to know what to do.
bottom line is you need to load your lats on the way down. there isnt an absolute angle since people have different anatomy but you need to make sure the weight is not fricking up your shoulders while also stretching out your chest.
Exactly. That’s why I always recommend working on getting your back and lats nice and strong for increasing bench. Having a stable base to push off of is crucial
My right shoulder is perpetually fricked from benching with flared shoulders when I was younger.
Changing my grip width and elbow positioning on the way down changed my bench forever. No issues since.
Flared shoulders or elbows are the worst things to do for bench pressing.
how the frick do you flare your shoulders?
Do a bunch of frequency with slightly lighter weights than you would typically use, while taking the reps seriously. Do this for awhile a little while. Seems like a lot of programming does this, I would assume it helps let you reign in your technique that might be getting sloppy from when you're pushing hard all the time
Get a stronger upper back/lats.
Don’t, bench is a meme that gives you man breasts. Inb4 muh strength muh big three. Bench is a meme that has little carry over to any actual metric of strength.
What about shoving people away
Majority of that strength is coming from your legs and back. Besides shoving is a explosive movement. Of course being stronger in your chest will help but if you want to get better at shoving then you should use the push sleds foot ball players use
Bench works out your punching muscles
>t. Doesn’t know how to punch
Punching is a full body movement that mostly involves the rotation of the hips. If bench improved punching power every mma fighter and boxer would have insane benching numbers, but for the most part every one is a dyel in the chest department
That's where leg drive comes into the picture
So it’s better to train legs?
You already reeled in one
I know you probably won’t believe me, but bench is one of the worst exercises for punching
You don't lift.
the best bench is the one you can afford
Watch Jeremy Ethier's vid(s) on bench pressing.
> Arched back
> Elbows on the same line as your nipples
>Wider grip
>Squeeze your glutes by bringing your knees out.
>Arrow shape, T shape is a no-go
>Bench in an arc, rather than a vertical line
>just cheat bro
Make sure to eat enough on rest days. BW dips help.
Where are you supoosed to feel this lift? outer and upper pecs and tri's?
Dips. Trust me. You're welcome.
Get your upper back active before you start your bench workout. While you're warming up, do some band face pulls, pull aparts, maybe some chins/pull-ups. Don't worry about fatiguing your back, just get it active, it'll make getting your back pulled in tight for the lift easier
Bump bc frick the other off topic threads
What accessory lifts do you like to add for bench?
>dips
>db bench
>etc
dips & arms
Act as I you are bending/pulling the bar apart.
Negatives are good.
Deloading is good.
>21 years old just doing body weight and baby stuff 30 pound dumbells. Manage to bench 2 plate 5x5 feel easy and clean with a friend
>decade later vastly stronger in dumbells, squat, ohp but never benched. Tried benching recently feels extremely janky struggle doing 3-5 reps 175.
What gives?
Bench can be a very weird lift bio mechanically depending on your build. You probably have terrible leverages for the motion of benching
Assuming you did a lot of dips and pushup variations you were probably just stronger back then and had a more controlled benching movement. 225 5x5 is nothing to scoff at, especially considering how you got to it
OHP and push press
>Bench is a meme that has little carry over to any actual metric of strength.
Ryan Crouse, shot put gold medalist bench pressing.
?t=49
Arthur beterbiev, undefeated boxer with 100% ko ratio bench pressing
?t=18
Nfl athletes bench pressing
Study showing bench press correlation with rear hand (ko hand) speed
https://pubmed.ncbi.nlm.nih.gov/31469761/
Cope you pathetic worthless dyel troon.
Many people on this board don't understand things aren't black and white. You can prioritize bench without going full powerlifter mode. Powerlifting tends to prioritize to a point where everything else you do is to help the big 3 in some way, you can like benching without going to this extreme