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The Solution said:
When unracking the bar for a bench press you should already be set, shoulders should be retracted, back should be arched, and descend the bar right to around your nipple. Going too low will take pressure off your chest, going too high may put more pressure on your shoulders. Make sure to keep your wrists straight or else you will cause long term damage on your wrists from cocking them back. A huge mistake many people weight as the weight gets heavier. Cocking your wrists will apply more pressure to your wrists over time and cause them to get achy over time.
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What do you mean by "shoulders retracted"?
 
Bands are your friends!!! Use them productively!
 
When doing actual heavy work, this seems simple and like a given, but have a spotter lined up. And not just anyone; someone you know and trust. All too often I see spotters grabbing for the bar and helping too early or just outright pulling too much.

I almost never have to use a spot, but just knowing he is there allows me to push for rep number 6 instead of stopping at 5 because I'm not 100% positive I'll be able to completely extend and rack it.
 
MidwestBeast said:
When doing actual heavy work, this seems simple and like a given, but have a spotter lined up. And not just anyone; someone you know and trust. All too often I see spotters grabbing for the bar and helping too early or just outright pulling too much.

I almost never have to use a spot, but just knowing he is there allows me to push for rep number 6 instead of stopping at 5 because I'm not 100% positive I'll be able to completely extend and rack it.
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This is good advice. Also, if you have to get a spot from someone you don't know and trust, be sure to communicate exactly what it is you want from them and how you want them to spot you. I hate it when a spotter keeps their hands on the bar from the first rep; even if they say they're not helping, I can't really be sure, and it throws my rhythm off for the whole set, not to mention it makes me wonder exactly how much of the set I actually did myself. I also like to tell them exactly how to spot me if I need help; let your spotter know if you want them to immediately lift the weight completely and help you rack it, or if you just want them to provide the minimal amount of help needed to finish the rep, and if you want help doing any additional forced reps. I occasionally get stuck in a rep, or move the bar very very slowly, but can finish the rep, so I may tell my spotter not to touch the bar unless I tell them to or they see the bar move downwards. A spotter can only be as good as what you tell them you want.

I agree that having a spotter gives one additional confidence, but I also find having a spotter to help me with the lift-off allows me to get in better position, especially with my shoulder blades, than if I had to reach back and un-rack the bar myself, and I consistently can get an extra rep or two when I have a good spotter.
 
muscleupcrohn said:
This is good advice. Also, if you have to get a spot from someone you don't know and trust, be sure to communicate exactly what it is you want from them and how you want them to spot you. I hate it when a spotter keeps their hands on the bar from the first rep; even if they say they're not helping, I can't really be sure, and it throws my rhythm off for the whole set, not to mention it makes me wonder exactly how much of the set I actually did myself. I also like to tell them exactly how to spot me if I need help; let your spotter know if you want them to immediately lift the weight completely and help you rack it, or if you just want them to provide the minimal amount of help needed to finish the rep, and if you want help doing any additional forced reps. I occasionally get stuck in a rep, or move the bar very very slowly, but can finish the rep, so I may tell my spotter not to touch the bar unless I tell them to or they see the bar move downwards. A spotter can only be as good as what you tell them you want.

I agree that having a spotter gives one additional confidence, but I also find having a spotter to help me with the lift-off allows me to get in better position, especially with my shoulder blades, than if I had to reach back and un-rack the bar myself, and I consistently can get an extra rep or two when I have a good spotter.
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I'm sure this has happened to most, but I've had a spotter put his hands on the bar even though I'm saying "I got it I got it" while struggling. For f@k's sake, DON'T TOUCH IT!
 
A good read on benching with the pecs. Most people use too much momentum or do not set up properly causing too much overlap on their shoulders and triceps instead of their actual chest. Activation is key!

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rodefeeh said:
I'm sure this has happened to most, but I've had a spotter put his hands on the bar even though I'm saying "I got it I got it" while struggling. For f@k's sake, DON'T TOUCH IT!
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Yep. I get so angry lol. Which is why if I don't know a person I may go without a spot instead. Worst case and I really need one, I yell, and at that point I really do want them to touch the bar lol
 
Utilize a carb source that settles easy around workouts. The key is proper digestion to provide optimal performance in the gym.
Just because someone says eat X or Y Source is not always going to be 100% True. Everyone digests different sources in a different manner. Some may have oatmeal sit in their stomach like a rock and prefer rice instead. Listen to your body and adjust as needed to suit for a better workout

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Bench Tip:
Keep your butt on the bench
Find a bench setup that not only allows for maximum tightness and leg drive, but also eliminates the opportunity for your butt to come up. If you can get an extreme arch, then you should be able to get your upper hamstrings and lower glutes on the bench. If you can’t get into this position, then go to the feet-out-in-front stance. In either stance, the objective is to have your knees below your hips
 
Again, this seems a little trivial, but check the bar you're going to use. We have one at our gym that's still in circulation for some reason that has an ever so slight bend in it. It's just enough to totally ruin your bench. Also, we have a couple different grips. Made the mistake of working quick this morning and the one I used is one I normally won't. It doesn't sit well in my hand and always feels like it could roll forward, out of my hands. Just that subtle bit of mental focus that I have to spend on not letting the bar roll out keeps me from being 100% focused on pushing the weight.
 
Utilize 1/2 reps at the end of a set but only with a spotter. Like others of already mentioned, communicate to spotter your wants.

If without a spotter and you still want to maximize failure, then immediately do pushups or dips or use DB bench press to failure because you shouldn't get hurt once you reach failure. Failure is a good thing in this context.
 
My bench game isn't all that strong and actually prefer using DB's, esp since I workout solo... So I'll hang back and glean some tips from yous guys, lol :)
 
googled "scary strong bench press" for some motivation
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And here all I got was:

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*sigh* That's what I get for using Lycos, I guess...
 
Incorporate different types of bench variations into your workout, Floor presses, board presses, and adding chains have helped me tremendously.
 
hit some 145lb dumbells for db bench today ... oo yea a tip for one try bending the bar which will engage the lats and ready you for a good bench path
 
The Solution said:
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Would it be more stable with heels on the ground instead of in the air like that? Personally I use elevated heels to help with with squat/weightlifting shoes.
I just thought more contact with the floor is better for keep it all together especially when using leg drive to push off?
 
choccyswag said:
Would it be more stable with heels on the ground instead of in the air like that? Personally I use elevated heels to help with with squat/weightlifting shoes.
I just thought more contact with the floor is better for keep it all together especially when using leg drive to push off?
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Many powerlifters will set up the way you quoted, some people set up with heels on the floor. Personal preference in the end. Just like with diet and training there is no one size fits all approach

You have to find the foot placement that suits you and allows for the best bench possible. What works for one does not always work for another.
 
Carb Sources:
Utilize different carb sources around your workout to see what works best for you. Some people can eat oatmeal and workout 15 minutes later, some people need to eat 2 hours prior to working out.
Timing of carbohydrates will be based upon the individual and what is "Optimal" for them for a great workout. Some people need 0 carbs, some will need a larger dose of carbs. Find your happy medium

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The Solution said:
Many powerlifters will set up the way you quoted, some people set up with heels on the floor. Personal preference in the end. Just like with diet and training there is no one size fits all approach

You have to find the foot placement that suits you and allows for the best bench possible. What works for one does not always work for another.
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Yep, totally agree. I used to setup with heels elevated, trying to push my heels into the ground.

I now find it better with feet flat on the ground. Play with it to see what works best.
 
choccyswag said:
Would it be more stable with heels on the ground instead of in the air like that? Personally I use elevated heels to help with with squat/weightlifting shoes.
I just thought more contact with the floor is better for keep it all together especially when using leg drive to push off?
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Depends. Keep in mind many powerlifters have to lift with the heal on the ground due to federation rules. I'd try both and find which works best for you (I prefer the way you do it though, heels in contact with my weightlifting shoes).
 
Misfit28 said:
Yep, totally agree. I used to setup with heels elevated, trying to push my heels into the ground.

I now find it better with feet flat on the ground. Play with it to see what works best.
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If there were a one size fits all approach to training and nutrition nobody would do anything different and we would all get optimal results not always the case: not all of us can train like Ronnie Coleman or jay cutler nor can we look like them. We just have to tailor what we do to suit us
 
Keep your push/pull workouts balanced, one over-powering the other can be detrimental in several ways.
 
I like to add in the Hammer Strength machines from time to time. They allow me to go significantly heavier than I am capable of on barbell or dumbbell lifts. I may do those for 2 weeks and then go back; generally helps me to add an extra 5-10 lbs. to my lifts afterward.
 
MidwestBeast said:
I like to add in the Hammer Strength machines from time to time. They allow me to go significantly heavier than I am capable of on barbell or dumbbell lifts. I may do those for 2 weeks and then go back; generally helps me to add an extra 5-10 lbs. to my lifts afterward.
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I've made numerous attempts using these at my gym (we have the flat, inc and OHP ones) over the years and for some reason usually always wreck my shoulders on them... Blah
 
Don't see anyone mentioning 'elbows in' for a good bench press cue. That'll help save your shoulders. Another way to help your shoulders is a neutral grip if you have access to a swiss/football bar.
 
thatguy1234 said:
Don't see anyone mentioning 'elbows in' for a good bench press cue. That'll help save your shoulders. Another way to help your shoulders is a neutral grip if you have access to a swiss/football bar.
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I concur with this. Never tried the neutral grip, but I have to do that with chins bc of my shoulders.
 
Misfit28 said:
I concur with this. Never tried the neutral grip, but I have to do that with chins bc of my shoulders.
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i have to avoid straight bar due to deformed elbows... i'd like to see the football/swiss bar become more of a standard item in gyms. not only for me and my mutant elbows, but a lot of dudes just have borked shoulders from many years of lifting and it helps with that. even sometimes wrist pain can be avoided by neutral grip as well. the football/swiss bar is just an all-around awesome implement.
 
I 2nd the use of hammer strength machines, For me it isn't even about being able to go heavier, but being able to put up and in to get that full chest contraction and hold. For hypertrophy work I don't think you can beat them.
 
Close grip bench press has also brought my numbers way up since starting to incorporate them into all my push days, mixing up the rep scheme every workout.
 
thatguy1234 said:
Don't see anyone mentioning 'elbows in' for a good bench press cue. That'll help save your shoulders. Another way to help your shoulders is a neutral grip if you have access to a swiss/football bar.
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elbows in may also put more tension on your triceps than your chest which is the primary purpose of a bench press. Some
Bench better with their elbows a bit flared.
Could also depend on their setup and how they execute the movement
 
willyb87 said:
I 2nd the use of hammer strength machines, For me it isn't even about being able to go heavier, but being able to put up and in to get that full chest contraction and hold. For hypertrophy work I don't think you can beat them.
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Best part of hammer strength is long negatives, drop sets, and also complete control with doing intensity techniques
 
The Solution said:
elbows in may also put more tension on your triceps than your chest which is the primary purpose of a bench press. Some
Bench better with their elbows a bit flared.
Could also depend on their setup and how they execute the movement
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oh i agree you gotta keep the right amount of flare if you want to hit the chest more... i'm more talking about brose who do the extreme elbow flare out for years on end who then end up with demolished shoulders. like all things you should strike a balance.
 
thatguy1234 said:
oh i agree you gotta keep the right amount of flare if you want to hit the chest more... i'm more talking about brose who do the extreme elbow flare out for years on end who then end up with demolished shoulders. like all things you should strike a balance.
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But bro
if you read muscle and fitness and follow that workout program you will be HUUGGEEE
 
I honestly hate Hammer Strength Machines for chest movements. I just can never find a comfortable position with these limbs. I still give it a go every so often but pay the price each time.

Tip:

Visualize the path the bars going to take before the liftoff. Seeing the movement in your mind and bringing it into reality has done wonders for not only my concentration during but my confidence as well.
 
Carbs & Bulking:
Sometimes we just need to fuel the fire and give our body what we need to grow. We can't always eat a ton of "Cleaner" or Healthier choices which could prohibit us from meeting our caloric intake/goal to grow. It may provide too much fiber or discomfort when adding more calories to meet a proper surplus. Do not be afraid to branch out to different sources or going against the grain when adding in extra food, cheat meals, or sources to help ensure you meet proper intake:

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The Bench starts with the proper setup:
Lie on the bench and line up so your eyes are four inches in front of the bar (toward your feet). Now using your legs, drive yourself into the bench to put pressure on the upper back and traps. Your eyes should now be even with the bar.
 
The Solution said:
Carbs & Bulking:
Sometimes we just need to fuel the fire and give our body what we need to grow. We can't always eat a ton of "Cleaner" or Healthier choices which could prohibit us from meeting our caloric intake/goal to grow. It may provide too much fiber or discomfort when adding more calories to meet a proper surplus. Do not be afraid to branch out to different sources or going against the grain when adding in extra food, cheat meals, or sources to help ensure you meet proper intake:

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where do you get all this food porn? are you a chef or just a cooking enthusiast?
 
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