ok people, heres my bench,please give it to me straight!!

[SFGiants]

Bro to help you drive into a commercial gym bench buy the rubbery drawer liner

Click on it to enlarge it!

 

[HisAngriness]

Oldskool I've got some good advice for you from my personal experience.

I know that your shoulder blades aren't tucked together like they should be. You know how I know? When you unrack the bar you are rolling your shoulders all the way forward. If you can, adjust the pegs or use a lower peg and do more of a "sliding" motion when unracking rather than a straight up and over, you feel me? That way you can keep your shoulders back and down.

To be honest your arms are as flared out as you made them out to be. I was full-on expecting to see your arms at right angles to your body. Tuck them in a little bit and you'll be fine. Try taking a grip on the bar just outside of shoulder width.

You don't need to arc the shit out of your back. Arc it enough to drive your shoulders into the bench and expose your chest. Kind of like the stereotypical "two guys sizing each other up" bit where you pull your shoulders back and puff out your chest.

^^^best advice in this thread right here!

 

[gentao]

cool a gym that lets you light up while working out

 

[mountain monster]

IMO tucking the elbows in, is very important even raw. By tucking them in your shifting the work load and stress from shoulders to triceps, this will reduce the risk of injury and help make a stronger bench.

 

[oldschool1967]

i know im a girl so that means that i cant know what im saying but i have been working with a powerlifting trainer for about month now and we have consulted a lot on my bench and form. so the question is, do you want to compete in bodybuilding or do you want to be stronger? if you want stronger then you need to change your form!

arms dont go out but rather they should be closer into your sides. you grip the bar and pull your elbows in and try and pull the bar apart with your hands. you dig your shoulder blades into the bench and arch your back keeping everything tight. you dont have to go with an exaggerated arch like you see some doing but enough of an arch so that an arm or towel could pass under your back. the bar then comes down and touches at about the solar plexus and back up. it is amazing the difference that this will do for you!

Diesel Crew – Muscle Building, Athletic Development, Strength Training, Grip Strength » Blog Archive » How to Bench Press

great info by these guys!

thank you atw!! i want6 both, size and power, my chest is 52 1/2'' cold just measured it now, im very happy atw, thank you for the advice and getting me to measure my chest, its been a year?

 

[Airborne]

IMO you could increase your Range of Motion(ROM) a little bit. and whats posted above.

 

[oldschool1967]

Oldskool I've got some good advice for you from my personal experience.

I know that your shoulder blades aren't tucked together like they should be. You know how I know? When you unrack the bar you are rolling your shoulders all the way forward. If you can, adjust the pegs or use a lower peg and do more of a "sliding" motion when unracking rather than a straight up and over, you feel me? That way you can keep your shoulders back and down.

To be honest your arms are as flared out as you made them out to be. I was full-on expecting to see your arms at right angles to your body. Tuck them in a little bit and you'll be fine. Try taking a grip on the bar just outside of shoulder width.

You don't need to arc the shit out of your back. Arc it enough to drive your shoulders into the bench and expose your chest. Kind of like the stereotypical "two guys sizing each other up" bit where you pull your shoulders back and puff out your chest.

thanks fixxer!! you may have just fixed my issue!!

 

[oldschool1967]

IMO you could increase your Range of Motion(ROM) a little bit. and whats posted above.

thanks airborn, will heed the advice given to me!!

 

[jandj0821]

OS i would watch Dave tates videos on benching they will help you alot plus it will explain it in detail.