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Bench press form looks tottally off

Wrivest said:
Your wisest grip was too wide...don't do that again! Your heavy set was also too heavy, it was obvious you were not comfortable with the weight. Lower that and get comfortable under the bar. Also lower your rack pins 1
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I did that bench right after a heavy shoulder workout. I'll try again at various weight not exceed that amount. How did the elbow and arc position look?
 
Couldn't see the arch from that cam angle. Elbow position looked ok, as long as it's comfortable and it's good for your shoulders.
 
Wrivest said:
Couldn't see the arch from that cam angle. Elbow position looked ok, as long as it's comfortable and it's good for your shoulders.
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Any advise on hand position, IE what finger should be over rings. In one of the videos I have my ring finger over the rings.
 
DerickVonD said:
Any advise on hand position, IE what finger should be over rings. In one of the videos I have my ring finger over the rings.
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just set up so when you lower the bar, your forearms remain straight up and down, once you get that, just remember where your hands are and keep that same setup each time
 
New videos with a side view. I know you can't tell how low I go in the side view. You can atleast see my arch. I can't position the camera any better sadly.
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Use less weight, do a full rep. A full rep has the bar completely resting motionless on your chest.

Watch this vid.

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Mystere3 said:
Use less weight, do a full rep. A full rep has the bar completely resting motionless on your chest. Watch this vid. Invalid Link Removed
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Here's the thing, it's not the weight. If I lower the weight all the way down to 95lbs I still cant lower it to my chest without pain. Arch or not arch. Anything lower than it would be if I was doing floor presses I get discomfort no matter what the weight.
 
DerickVonD said:
Here's the thing, it's not the weight. If I lower the weight all the way down to 95lbs I still cant lower it to my chest without pain. Arch or not arch. Anything lower than it would be if I was doing floor presses I get discomfort no matter what the weight.
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then don't bench. There is other stuff you can do.
 
If it's your shoulder that are bothering you it is totally solveable. I tore my AC in Feb and with the help of a sports chiro was back to benching in a few months
 
DerickVonD said:
I still cant lower it to my chest without pain.
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Wrivest said:
then don't bench. There is other stuff you can do.
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This.
Bench press is really just a competition lift to me. You can develop chest, shoulders, and triceps without it. Maybe someday you can come back to it if you'd like to compete in powerlifting. Stick with overhead presses, maybe give incline benching a try. Dips are a far better exercise for tricep and pec development. Can you do chest-to-floor pushups? Maybe work on those first. Work on your flexibility and give bench a go next year.

The only other suggestion I have is to reverse-grip bench press. Set the catches so that the bar touches your chest when you arch, but not so high that you bang them when you bring the bar down. I'd bench off of the catches - it is difficult to rack and unrack the weight with the reverse grip for a lot of people, but you might prefer it if you can't get your arch right without it.

This vid starts out with what I'm talking about with starting off the catches instead of the pins:
[video=youtube;Fb6Vs1mHe9U]https://www.youtube.com/watch?v=Fb6Vs1mHe9U[/video]

Here's a uy with his catches also set to the right height: Invalid Link Removed

Here's some good angles for your viewing pleasure. Note that this guy's probably like 5'2", so his grip is not particularly wide: Invalid Link Removed
 
DerickVonD said:
Here's the thing, it's not the weight. If I lower the weight all the way down to 95lbs I still cant lower it to my chest without pain. Arch or not arch. Anything lower than it would be if I was doing floor presses I get discomfort no matter what the weight.
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So, what if it is an empty bar - can you lower it to your chest then? Have you tried?

You need to train the movement. Start with as light a weight as you can and go from there. If it is not the weight, then you won't be able to do it with an empty bar either, and if that is the case you should probably see someone at that point. It could be a number of things. You could have weak supporting muscles. You could have flexibility issues. You could have an injury or previous injury causing a problem and you don't know it.

Really the only thing we can help you with is telling you to use a lighter weight and work back up, or to improve your flexibility - both of which will happen by using the lightest weight possible and working the movement over and over or by doing what KrisL said and doing floor presses if you can do those.

What about dumbbell bench presses? Can you bring dumbbells to your chest? Do you do any form of flyes?
 
Ok.... I thought I recognized this thread, and it's because I did! Dude, you made the same thread months ago, got all the same advice, and here you are again. In fact, you have over 200 threads started asking for advice, and then piling on excuses and arguments as to why you can't do something. Funny part is, your profile says you bench 245. I call BullShît!!!
Cut the crap and stop asking for help...go do fuggin Zumba
 
Wrivest said:
Ok.... I thought I recognized this thread, and it's because I did! Dude, you made the same thread months ago, got all the same advice, and here you are again. In fact, you have over 200 threads started asking for advice, and then piling on excuses and arguments as to why you can't do something. Funny part is, your profile says you bench 245. I call BullShît!!!
Cut the crap and stop asking for help...go do fuggin Zumba
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Lol every thread he makes is like that. I just didn't wanna say anything
 
HIT4ME said:
So, what if it is an empty bar - can you lower it to your chest then? Have you tried?

You need to train the movement. Start with as light a weight as you can and go from there. If it is not the weight, then you won't be able to do it with an empty bar either, and if that is the case you should probably see someone at that point. It could be a number of things. You could have weak supporting muscles. You could have flexibility issues. You could have an injury or previous injury causing a problem and you don't know it.

Really the only thing we can help you with is telling you to use a lighter weight and work back up, or to improve your flexibility - both of which will happen by using the lightest weight possible and working the movement over and over or by doing what KrisL said and doing floor presses if you can do those.

What about dumbbell bench presses? Can you bring dumbbells to your chest? Do you do any form of flyes?
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Dumbbell presses don't bother me, neither do floor presses.
 
Montego1 said:
Very similar to a straight arm push down. Everything should be solid so when you press upward to unrack the weight your lats will move it from above your head to above your chest.

Don't think about pinning your shoulders back that won't work. Imagine trying to hug someone with your back....If you can invision that. It's not your shoulders being pulled together by using the shoulders. You shorten the deltoid when you pull your back together around the rib cage. Not around your collar bones.
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This is a pretty interesting concept on how to position. Never thought of it this way. Good stuff.
 
Well I read articles online, watched more video and took the advise from someone on this thread to just use a narrow grip. No pain going down to 90 degree with a close grip. That's the same depth as if I were to do floor press. I read some articles about the delts taking most of load when going lower than 90 degrees. I'll probably just stick with close grip bench and dumbbell variations, atleast for awhile. Thanks for the help guys.
 
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