Bench press

[Hulking2016]

help with my bench press technique plz!!!
I was wondering if any one can give me some tips on how to perfect my technique or direct me towards a video

[lovbyts]

Incline dumbbell press
Instructional Fitness - Incline Dumbbell Bench Press - YouTube
Incline straight bar
Instructional Fitness - Incline Bench - YouTube
Incline flies
Instructional Fitness - Incline Flies - YouTube
Decline dumbbell press
Instructional Fitness - Decline Dumbbell Bench Press - YouTube

[austinite]

^ What about incline dips???

[lovbyts]

^ What about incline dips???

I didnt want to hog all the good ideas.

With dips for the chest you need to have proper form also, straight up and down. Leaning forward will work the triceps more than chest.

[austinite]

haha.

[tigerspawn]

Bodybuilding.com - How To Do The Perfect Bench Press Rep! should help with flat bench

[Hulking2016]

Bodybuilding.com - How To Do The Perfect Bench Press Rep! should help with flat bench

Thanks this is a great article

[MickeyKnox]

Dont do this...lmao!

[RipOwens]

Dont do this...lmao!

YouTube Link: http://www.youtube.com/watch?v=WDBP_xdzyxI

Luv that video.

[MickeyKnox]

Luv that video.

There are actually two separate videos taken on the same day at the exact same time, and each videographer has no idea the other is recording. That's how messed up this guys performance is. It attracted TWO videographers..haha!

[songdog]

Maybe he is trying to work just his right side

[MickeyKnox]

Haha one pec at a time. ^^

[Turkish Juicer]

Whoa!

There is not a single thing right about how he does what he does in this video...

[scorpion62]

Now thats could be a good health and safety video for gym inductions

[Brazensol]

He's gonna end up with a killer right pec. Who says you need a symmetrical chest...

[basketballfan22]

I didnt want to hog all the good ideas.

With dips for the chest you need to have proper form also, straight up and down. Leaning forward will work the triceps more than chest.

lovbyts, I believe it's the other way around. The more erect you are (and the closer your elbows are to your body), the more you will work the triceps; while the more you lean forward (and the farther away your elbows are to your body), the more you will work the chest.

[largerthannormal]

What you working on today bro?

Well, today's right side , Wednesdays left side. Fridays middle

[Scottsdale]

Almost everyone you watch bench press, they flare their elbows out, almost squared off with their chest. This is wrong, pull your elbows in so that there is between 60 and 70 degrees wedge in your armpit, not 90 degrees. Make sure you are conscious in recruiting strength from your triceps, and DO NOT max out or worry about lifting too much each time you lift chest. Your joints will slowly warp, so try to build at a sustainable pace, with sustainable weight. Don't over do it or you'll end up taking steps backwards.

[austinite]

BB press is for girls. Pick up dumbbells instead.

[MickeyKnox]

lovbyts, I believe it's the other way around. The more erect you are (and the closer your elbows are to your body), the more you will work the triceps; while the more you lean forward (and the farther away your elbows are to your body), the more you will work the chest.

Agreed. ^^

[Deadication]

For my entire lifting career I have always pinched my shoulder blades, filled stomach with air and tight abs, flex lats and then start each press by trying to slide myself up the bench with my heels which transfers energy into quads which squeezes your glutes which gives me a 1-2 inch "pop" off my sternum. From there using the combined power of lats and chest/shoulders to move up to the "halfway" where then I start to tear the bar apart to add emphasis on activating triceps to finish the move.

After watching this today, I am doing Chest/Shoulder on Tuesday and going to apply some the mechanical leveraging the short bald dude talked about (Although I am concerned about bench grips without thumb enclosed, I understand the reason, but I have seen horror videos of a slipped bar caving in a chest) - What I found most interesting was he said it is mechanical advantage (and safer) for body building to SHRUG before unracking your bar for reps.



Anyone have diverging counter opinion of why shoulder pinch would be better than shrug? - I am going to attempt the same weights I am at Tuesday with this methodology and report my findings in this thread.

[Turkish Juicer]

^^^ This is exactly why people need to stop assuming that bench press is the ultimate chest developing exercise. When there are so many other muscle groups involved in a chest exercise, it somewhat stops being a chest developing exercise, which is why the bench press is a great exercise to increase overall upper-body strength but dumbells are definitely the way to go for building a solid chest in my experience. Who the hell wants to move around an olympic bar and risk a potential shoulder injury every time anyway?..

[lovbyts]

lovbyts, I believe it's the other way around. The more erect you are (and the closer your elbows are to your body), the more you will work the triceps; while the more you lean forward (and the farther away your elbows are to your body), the more you will work the chest.

Duhhh brain fart, you are correct. lol. There goes my dyslexia.

[mmaelite]

Almost everyone you watch bench press, they flare their elbows out, almost squared off with their chest. This is wrong, pull your elbows in so that there is between 60 and 70 degrees wedge in your armpit, not 90 degrees. Make sure you are conscious in recruiting strength from your triceps, and DO NOT max out or worry about lifting too much each time you lift chest. Your joints will slowly warp, so try to build at a sustainable pace, with sustainable weight. Don't over do it or you'll end up taking steps backwards.

I was always told 45 degree angle. slow negative and explode up.