Lanklet bench press

I just realized yesterday that I literally cannot perform a bench press with proper form because my arms are too long (as illustrated in OP pic).
If I flare my elbows at a 45 degrees angle the bar sits way below my sternum. I'm forced to do a guillotine press if I want to actually lift with my chest otherwise my front delts do 80% of the work.
How do my fellow lanklets solve this problem?

Nothing Ever Happens Shirt $21.68

Tip Your Landlord Shirt $21.68

Nothing Ever Happens Shirt $21.68

  1. 2 weeks ago
    Anonymous

    Do you tighten your lats while benching?

    • 2 weeks ago
      Anonymous

      Not particularly. Should I?

      you are retracting your scapulae, right? if so i don't have any advice, but if not, that will help a little (and you should be doing it anyway)

      Yeah and I also arch my back and keep it tight.

      Try getting under the bar when it's centered

      Ignore the inaccuracies in the illustration, I hold the bar perfectly centered.

      whats your wingspan in inches

      190cm wingspan, 186cm height.

      It's your grip width, not your height. Widen your grip.

      You sure? I find that the bar sits farther down my torso the wider I grip, if I force my forearms to be perpendicular to the ground

      • 2 weeks ago
        Anonymous

        >190cm wingspan, 186cm height.
        Those aren't inches. Anyway mine's higher and I can bench. Grip width should be about so your forearms are vertical when the bar touches your body. Who the frick cares if the bar is below your sternum.

        • 2 weeks ago
          Anonymous

          This. Wider grip. I also have a 2mts wingspan and I can't reach my chest when I lower the bar, it's just not possible for me, but wider grip helps with the rest

        • 2 weeks ago
          Anonymous

          >Not particularly. Should I?
          For frick sake, Anon tuck your fricking shoulders while benching and your lats will tighten.

          >You sure? I find that the bar sits farther down my torso the wider I grip, if I force my forearms to be perpendicular to the ground
          i feel like you got a really weird ellbow flare thing going on

          >How do my fellow lanklets solve this problem?
          It seems you've identified the source of the elbow flaring advice which is gatekeeping gymcel manlets.

          Go watch Jen Thompson's bench press video from Squat University

          Ok I recorded myself, how's my form?
          >inb4 DYEL
          yeah if I wasn't I wouldn't be making a DYEL thread like this.

          • 2 weeks ago
            Anonymous
            • 2 weeks ago
              Anonymous

              Looks generally right to me, can't tell how retracted shoulders are. Right idea with diagonal bar path.

          • 2 weeks ago
            Anonymous

            Judging from how much your torso wiggles around at the top of the rep, I would say you don't retract your scapulae, don't arch and don't tighten your lat fully.
            Seems also like you lack hip draaahve.
            Try bringing your feet behind your knees.
            I know it's a meme but try to mimic this, just with a less pronounced arch.
            Foot behind the knee, "grab" the bench with your tights, arch, tighten your lats and retracting your scapulae before getting on the bench.
            If this don't help try incline bench.

            • 2 weeks ago
              Anonymous

              Also if you don't know what I mean with
              >"grab" the bench with your tights
              Lay on the Bench with your scapulae retracted, choose your grip with, flex you lat, up to this point your lower body should feel like dead weight, but now you press your inner tights against the bench, like you try to pop a watermelon between them, you should now feel pressure on your tights, ass, upper back, these all the contact point you should have with your bench.

            • 2 weeks ago
              Anonymous

              Also if you don't know what I mean with
              >"grab" the bench with your tights
              Lay on the Bench with your scapulae retracted, choose your grip with, flex you lat, up to this point your lower body should feel like dead weight, but now you press your inner tights against the bench, like you try to pop a watermelon between them, you should now feel pressure on your tights, ass, upper back, these all the contact point you should have with your bench.

              Thanks anon. I've noticed stability issues are one of the main reasons for me losing form and failing the lift. Never really thought about driving with my legs/hips, I'll try it out next time.

              • 2 weeks ago
                Anonymous

                If you can't figure it out, ditch the flat bench and do incline instead.
                At the end of the day you have to try different things and just stick with what you can do naturally better.

          • 2 weeks ago
            Anonymous

            Use closer grip
            The arms won't flare as much automatically
            Also due to the back arch you are doing a decline bench so the flaring is not as much of an issue

          • 2 weeks ago
            Anonymous

            wider grip

            your arms are not in line
            the bar should come straight down, on the orange line
            you're deviating (red)

            • 2 weeks ago
              Anonymous

              ???
              Either you bench baby weight or you don't even realize it's not a straight line
              https://stronglifts.com/bench-press/

            • 2 weeks ago
              Anonymous

              moron.

          • 2 weeks ago
            Anonymous

            >adjust your shoulder blades before you lift the bar
            >widen grip slightly
            >hold bar properly (it should go more diagonally over your hand, not straight across)
            Your bar path is fine, you are not set up tight at all though, this how people frick their shoulders up

      • 2 weeks ago
        Anonymous

        >Not particularly. Should I?
        For frick sake, Anon tuck your fricking shoulders while benching and your lats will tighten.

      • 2 weeks ago
        Anonymous

        >You sure? I find that the bar sits farther down my torso the wider I grip, if I force my forearms to be perpendicular to the ground
        i feel like you got a really weird ellbow flare thing going on

      • 2 weeks ago
        Anonymous

        >Not particularly. Should I?
        this is benching 101 dude

  2. 2 weeks ago
    Anonymous

    you are retracting your scapulae, right? if so i don't have any advice, but if not, that will help a little (and you should be doing it anyway)

  3. 2 weeks ago
    Anonymous

    Try getting under the bar when it's centered

  4. 2 weeks ago
    Anonymous

    whats your wingspan in inches

  5. 2 weeks ago
    Anonymous

    It's your grip width, not your height. Widen your grip.

  6. 2 weeks ago
    Anonymous

    grip wider, what you have drawn in your picture is a close grip bench which is supposed to touch lower on your chest and hit more upper chest and delts and triceps. also with long arms you can get away with arching a lot and still get good rom.

  7. 2 weeks ago
    Anonymous

    >How do my fellow lanklets solve this problem?
    It seems you've identified the source of the elbow flaring advice which is gatekeeping gymcel manlets.

  8. 2 weeks ago
    Horsecawk

    Go watch Jen Thompson's bench press video from Squat University

  9. 2 weeks ago
    Anonymous

    wider grip fricking moron

  10. 2 weeks ago
    Anonymous

    I wish I didn't frick up my rotator cuff on that meme exercise years ago. Most people won't have any issues with it but it puts so much useless stress on the shoulder joints. Dumbbell press will give you the same benefits without the downsides just by allowing your hands to follow a natural movement pattern while you lift.

    • 2 weeks ago
      Anonymous

      skill issue unless you bench 4pl8's then wear and tear is just inevitable. if you are sub 3pl8 its just because you didnt know what you were doing which is fine thats basically 99,999999% of people. nobody picks up playing piano or whatever and expect to become perfect with just the help of youtube videos and online material.

      i have a friend who has unofficial national bp record done in the gym and the amount of tips he has is just endless. you could write a book about it. i used to always have issues with my shoulders even before i reached 2pl8 and now i bench 150kg completely pain free.

      • 2 weeks ago
        Anonymous

        I wish I didn't frick up my rotator cuff on that meme exercise years ago. Most people won't have any issues with it but it puts so much useless stress on the shoulder joints. Dumbbell press will give you the same benefits without the downsides just by allowing your hands to follow a natural movement pattern while you lift.

        I think the two best "secrets" are train your back just as hard and retract your shoulders.
        t. not really an expert

      • 2 weeks ago
        Anonymous

        I 100% believe my form wasn't perfect and caused this but then again this particular exercise leaves so much room for errors imo. I was tryharding a lot on db press before doing bb press and I never had an issue with my shoulders while doing so. It's only once I picked up standard barbell press that I fricked the cuff up.

      • 2 weeks ago
        Anonymous

        >i used to always have issues with my shoulders even before i reached 2pl8 and now i bench 150kg completely pain free.

        i'm a noob who has issues with shoulders even while bench pressing 40kg.

        what did you do to eliminate your shoulder issues? any tips for me?

        • 2 weeks ago
          Anonymous

          Retract your scapula. How new are you?

          • 2 weeks ago
            Anonymous

            >retract scapula
            i already do. what else am i missing?

  11. 2 weeks ago
    Anonymous

    Anon, just put your elbows like when you do a push up or do they touch the floor? Are we manlets that blessed? Else I don't really understand your pic

  12. 2 weeks ago
    Anonymous

    you are just weak

  13. 2 weeks ago
    Anonymous

    >I just realized yesterday that I literally cannot perform a bench press with proper form
    maybe true
    >because my arms are too long
    definitely wrong, just widen your grip

  14. 2 weeks ago
    Anonymous

    Literally just grab the bar wider moron.
    Like in your little drawing, your hands should be above your elbow.

  15. 2 weeks ago
    Anonymous

    As many posters have already said, use a wider grip

  16. 2 weeks ago
    Anonymous

    That photo shows a close grip. Having long arms is no excuse for bad bench form although I guess it can be legitimately used for an excuse on your max.

Your email address will not be published. Required fields are marked *