Just when I thought that my form was perfect on everything I did. I found a few things I could do to potentially improve the form on my Bench Press.
1.) My grip is too wide!
I had a feeling. All this time my hands are usually placed on the rings of the bar. This is actually too wide and I have been emphasizing the pectorals over my triceps/shoulders. I have weak triceps compared to my Chest.
See where the rings are? Thats where I usually put my grip at. Next time I am going to try putting both of my hands in the middle part between the ring and the solid part.
2.) I could use a better grip
My wrist usually tires out on the bench press. So I am gonna try lifting next time with the palms at the back of the bar rather then on the bottom of the bar.
3.) I dont' drive with my legs.
"This technique should be practiced with an empty bar before attempting it during a regular set. Start by planting your feet flat on the floor with your knees bent about 80 degrees. This angle is very important as it is what allows you to push with your legs. Lower the empty bar to your chest. The moment you start to push the bar back up, push hard with your legs as though you are trying to slide your body up the bench."
4.) Haven't worked supporting muscles
This should be fixed with my new west-side program I am on. The max effort upperbody days has me doing a dumbbell floor press which hits my triceps good and a rear delt fly; a muscle I never worked before.
My next Max-effort upperbody day; or even my repetition body day thats coming up soon; I will tell you guys how it went.
Just goes to show you- You can still learn alot about a simple lift.
1.) My grip is too wide!
I had a feeling. All this time my hands are usually placed on the rings of the bar. This is actually too wide and I have been emphasizing the pectorals over my triceps/shoulders. I have weak triceps compared to my Chest.
See where the rings are? Thats where I usually put my grip at. Next time I am going to try putting both of my hands in the middle part between the ring and the solid part.
2.) I could use a better grip
My wrist usually tires out on the bench press. So I am gonna try lifting next time with the palms at the back of the bar rather then on the bottom of the bar.
3.) I dont' drive with my legs.
"This technique should be practiced with an empty bar before attempting it during a regular set. Start by planting your feet flat on the floor with your knees bent about 80 degrees. This angle is very important as it is what allows you to push with your legs. Lower the empty bar to your chest. The moment you start to push the bar back up, push hard with your legs as though you are trying to slide your body up the bench."
4.) Haven't worked supporting muscles
This should be fixed with my new west-side program I am on. The max effort upperbody days has me doing a dumbbell floor press which hits my triceps good and a rear delt fly; a muscle I never worked before.
My next Max-effort upperbody day; or even my repetition body day thats coming up soon; I will tell you guys how it went.
Just goes to show you- You can still learn alot about a simple lift.
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