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Correcting my bench form

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Irie
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2006/07/07 17:32:05 (permalink)

Correcting my bench form

I had the brainwave the other day of recording my workout to check my form as I train in my garage and it turns out my bench form is terrible (which could explain a few things!). Basically rather than lowering and pushing the bar in a straight line I curve from having the bar at eye position and lower it to my chest (around nipple area) and push up and back til the bar is in line with my eyes. When lowering the bar should it touch about nipple area, above or below? Does anyone have any ideas how I should go about correcting this?

Cheers,
A rather bemused Irie
#1

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    CoVetous
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    RE: Correcting my bench form 2006/07/08 09:00:10 (permalink)
    Actually benching doesnt require a strait line. There is a natural curve unless your arms are short and your body is thick.
    #2
    wiffers
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    RE: Correcting my bench form 2006/07/08 10:23:26 (permalink)
    Don't think it matters really

    So long as it's slow and controlled, and you touch chest in nipple area, and the weights go up

    I've seen loads of different techniques and grips, just find one that works

    Adding weight whilst keeping it controlled will be what matters

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    #3
    Irie
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    RE: Correcting my bench form 2006/07/08 11:54:07 (permalink)
    Cheers guys, I think I will try and keep it a bit straighter (if it feels ok) as I do feel its going to far but I won't lose sleep over it
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    Rob1985
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    RE: Correcting my bench form 2006/07/08 12:35:49 (permalink)
    When you unrack the bar, bring it out further. It should be certainly be past your eyes.

    Lower to around the nipple area and then press up - try pushing the bar towards your feet as you do so in order to help make a straight line. This may take some time to get used to - don't be afraid to lower the weight while you try it.

    There is a lot of technique involved with the bench press, having a straighter ascent means less distance which means the potential for more weight!

    Also, why not put your recording online for others to see?
    #5
    Irie
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    RE: Correcting my bench form 2006/07/09 00:49:53 (permalink)
    Cheers rob, will try that. I will try to soon, but I'm on dialup so it would take a while to upload!
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    Irie
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    RE: Correcting my bench form 2006/07/09 21:18:58 (permalink)
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    JohnOvManchester
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    RE: Correcting my bench form 2006/07/09 21:50:39 (permalink)
    Mate that position is fine up and down!!!
    You will lift more if you explode the weight of your chest... try a slight pause at the bottom.

    Slightly wobbly you need to sort that out and your shoulders need to stay down your pulling them forwards at the top of the lift but the angle of your arms is vertical which is correct.
    post edited by JohnOvManchester - 2006/07/09 21:51:07
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    Irie
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    RE: Correcting my bench form 2006/07/10 20:44:04 (permalink)
    Oh right, thats ok then! I will try to be a bit more explosive on the eccentric (?) but will keep the weight the same or lower until I can stabalise the weight properly. My shoulders are definetly a weak link in the chain
    #9
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