Bench press form

Idk where to put this
So I feel like, "proper form" has been holding me back for years. I feel it too much in my front delts.
Should I just be doing it however feels natural as long as my shoulders are not up and/or rolled forward? (As opposed to retracted and down)
My back doesn't arch like most people's, so I get about a half inch tops off the bench, may as well be flatback benching

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Well, elbows should be angled down, not horizontal with the plane of your clavical.
A bench press is not straight up and down. It's a small arc actually.

Not sure why you can't arch your back? Powerlifters will plant their feet (angled out slightly) further toward the head of the bench then slide down into bench creating an arch and natural coil. Holding the bar the entire time of course. You should be so locked in that you can not lift your butt off the bench if you tried. Remember, you draw power from your legs when benching and this creates a natural energy flow. Proving this point is as simple as holding your legs in the air when benching and realizing how much weaker your are.

Just some thoughts...

Quote:

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Originally Posted by kelkel

Well, elbows should be angled down, not horizontal with the plane of your clavical.
A bench press is not straight up and down. It's a small arc actually.

Not sure why you can't arch your back? Powerlifters will plant their feet (angled out slightly) further toward the head of the bench then slide down into bench creating an arch and natural coil. Holding the bar the entire time of course. You should be so locked in that you can not lift your butt off the bench if you tried. Remember, you draw power from your legs when benching and this creates a natural energy flow. Proving this point is as simple as holding your legs in the air when benching and realizing how much weaker your are.

Just some thoughts...

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I have a natural posterior pelvic tilt. Makes squats, deads, etc is a bitch to maintain form. A slight arch is the maximum I can arch, and neutral looks like my lower back is rounded

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Quote:

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Originally Posted by kelkel

Well, elbows should be angled down, not horizontal with the plane of your clavical.
A bench press is not straight up and down. It's a small arc actually.

Not sure why you can't arch your back? Powerlifters will plant their feet (angled out slightly) further toward the head of the bench then slide down into bench creating an arch and natural coil. Holding the bar the entire time of course. You should be so locked in that you can not lift your butt off the bench if you tried. Remember, you draw power from your legs when benching and this creates a natural energy flow. Proving this point is as simple as holding your legs in the air when benching and realizing how much weaker your are.

Just some thoughts...

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Nailed it.

The arch of rom, should be nipples to eyebrow, elbows tucked

Practice locking elbows at 65 degree angle do not bend them out or in the entire rom. Go light

Couch is your bench form guy.

I like to look at it like this...

You want you shoulder to rotate in its socket as you move through the ROM.

Never use a shoulder as a hinge joint.
Couch saved my shoulders and increased my worksets by 100lb in a short time.

Quote:

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Originally Posted by Obs

Couch is your bench form guy.

I like to look at it like this...

You want you shoulder to rotate in its socket as you move through the ROM.

Never use a shoulder as a hinge joint.
Couch saved my shoulders and increased my worksets by 100lb in a short time.

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Much abliged sir, thx.

To the elbow advice above. I'm talking light, like 115-135.

What this teaches is to drive the lift from elbows. It's not a building exersize like this, but to help sticking points, such as the board lifts, and chains.

Ultimately when I bench I pretend that my forearm doesn't exsist, I only have upper arms

Anyone have a picture or video of this?

Quote:

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Originally Posted by i_SLAM_cougars

Anyone have a picture or video of this?

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https://youtu.be/4QcESCtiz1M