Help with my bench press please

[kiki123]

I took a quick vid of my bench press today, looking for someone who knows their sh*t to critique it. My bench isn't going up anymore so want to make sure my technique isn't holding me back.

I have skinny forearms which I need to work on. My PB is only 200lbs for 4 reps @ 170lbs body weight so I know there's room for improvement. I've included a recent pic so you get an idea of my body type. I haven't established a goal weight that I want to bench I just want to improve my 1rm best I can. Thanks for watching.

http://www.youtube.com/watch?v=miagHWquppQ
http://img203.imageshack.us/i/pict0050x.jpg

[MACHINE5150]

click on my name.. then on threads started by me.. a few threads down should be a program i posted recently called add 50lbs to your bench in 7 weeks.. it works.. use it.. i guarantee you will get at least 30lbs on your bench if you use it properly.

[kiki123]

Thanks machine I like this program. It makes sense to adopt the pushup width grip so I'll measure that out. There's so much contradictory information out there about bench technique, especially with elbows in or out. I tried the elbows in (and recorded it too) and it looked ridiculous and I had no power. The bar just moved too far forward for me to get any mechanical advantage over it.

[The Toad]

Your technique needs help. Check out these videos by Dave Tate there are 7 total. http://articles.elitefts.com/article...you-can-bench/

[MACHINE5150]

REPORTED^^^^

as for your technique it seems that you are pushing the bar towards your head and going to far below your nipples/chest.. as said in the program you want the bar to basically be right on your nipples to maybe just half an inch below and then press it forward and almost downwards.. just like you do in a push up.. if you were standing up it would almost be like a minus 10 or 15 degree from being completely parallel.. the more you do this the more comfortable it will feel.. as for grip.. everyone is different but i find the push up method makes the most sense as stated.. your body knows best.. and when you go down to do a push up your body automatically knows what will work best before you have time to think about it. good luck.. i started the program this week, if you decide to go with it post your progress on the thread for others to see. -Good Luck

[The Toad]

Reported what?

[BgMc31]

Are you training for strength or training for bodybuilding. If you're training for strength you should absolutely not bring the bar to just at your nipples. It should be brought 2-4 inches below nipples, keep you elbows tucked, and explode upwards and backwards above your chin. That's a proper powerlifting bench.

[kiki123]

Are you training for strength or training for bodybuilding

I am training for bodybuilding but my immediate goal is strength.

I wasn't gripping the bar as hard as I could and I'm going to get more serious on grip work. Going to adopt the double overhand deadlift instead of alternating grip as a start.

Also thanks for the info Machine. I'll post up my results if I follow through with that program. I cant see any reason why i shouldn't try it, it obviously worked for you. There are still issues about my form that I'm not sure about. Do I pull the bar apart or do I squeeze? These are totally different concepts that confuse the hell out of me.

[The Toad]

I am training for bodybuilding but my immediate goal is strength.

I wasn't gripping the bar as hard as I could and I'm going to get more serious on grip work. Going to adopt the double overhand deadlift instead of alternating grip as a start.

Also thanks for the info Machine. I'll post up my results if I follow through with that program. I cant see any reason why i shouldn't try it, it obviously worked for you. There are still issues about my form that I'm not sure about. Do I pull the bar apart or do I squeeze? These are totally different concepts that confuse the hell out of me.

You pull the bar apart with the idea it keeps your back tight