Correct bench press form.

Aussie Blitz · 04-19-2004, 03:16 AM

Can anyone answer this?

Maybe Gopro...?

There was a similar question posted before but i couldnt find it.

What is the exact way to flat press?

my delts feel starined and get weak during most bench presses.
My chest is sore the next day, but i dont feel it much during the chest exercises.
Am i a delt presser???

Should i go to delt pressers anonymous??? lol

It always seemed like such a basic movement but i feel it is quite a precise exercise and needs good form.

Any help would be much appreciated....

thanks guys..

Johnnny · 04-19-2004, 09:07 AM

Well some ppl train their chest & shoulders on the same day or on back to back days. This should never be done. For example if you train your chest on Monday, don't train shoulders on Sunday or Tuesday as your shoulders have been weekend by your chest. I do chest on Monday with Wednesday off & do my shoulders on Friday. That way there's plenty of time to recouperate. You should also stretch your shoulders as well as your pecs on chest day really well as your shoulders are more involved while doing upper chest movements.

**Mudge** · 04-19-2004, 09:31 AM

This has been talked about at least twice in the last week.

I have two articles in my signature. You are correct, it feels basic but there IS technique and it takes practice to nail down. Just laying on then bench like a dead fish will eat shoulders and it hurts my back.

Larva · 04-19-2004, 09:38 AM

yeap it took me a week to get it right but what a difference

Johnnny · 04-19-2004, 11:30 AM

The proper technique is your feet should be flat on the floor or up on the bench depending on what you are doing. Keep your back completely straight on the bench & make sure your body is centered on the bench. I use "slightly" wider than shoulder width apart. Lower the bar all the way down to your pectorals. At this point you should feel your upper trap area touching eachother. Then breath out while exploding the bar up to the starting position & repeat. You should take a deep breath while lowering the bar & breath out on the way up.

Also floor bench press (a common power lifting technique) is designed to help ppl get past the breaking point of the lift basically the mid-way point on the way up. Many ppl get stuck here & usually need a spotter. I've been using floor bench presses on the squatting rack for almost 4 weeks & they have helped a lot also builds your triceps & your close-grip bench press for triceps will get stronger to. I adjust the supports on the squatting rack all the way to the bottom & use them to hold the bar & just lie on the floor. Try it, I'm not kidding it works.

04-19-2004, 03:16 AM	#1
Aussie Blitz Registered User Join Date: Mar 2004 Location: Australia Posts: 16	Correct bench press form. Can anyone answer this? Maybe Gopro...? There was a similar question posted before but i couldnt find it. What is the exact way to flat press? my delts feel starined and get weak during most bench presses. My chest is sore the next day, but i dont feel it much during the chest exercises. Am i a delt presser??? Should i go to delt pressers anonymous??? lol It always seemed like such a basic movement but i feel it is quite a precise exercise and needs good form. Any help would be much appreciated.... thanks guys..

04-19-2004, 09:31 AM	#3
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,071 Photos: 1	This has been talked about at least twice in the last week. I have two articles in my signature. You are correct, it feels basic but there IS technique and it takes practice to nail down. Just laying on then bench like a dead fish will eat shoulders and it hurts my back.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

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04-19-2004, 09:07 AM	#2
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	Well some ppl train their chest & shoulders on the same day or on back to back days. This should never be done. For example if you train your chest on Monday, don't train shoulders on Sunday or Tuesday as your shoulders have been weekend by your chest. I do chest on Monday with Wednesday off & do my shoulders on Friday. That way there's plenty of time to recouperate. You should also stretch your shoulders as well as your pecs on chest day really well as your shoulders are more involved while doing upper chest movements.

04-19-2004, 09:38 AM	#4
Larva Senior Member Elite Member Join Date: Sep 2003 Location: LI NY Posts: 646 Photos: 11	yeap it took me a week to get it right but what a difference

04-19-2004, 11:30 AM	#5
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	The proper technique is your feet should be flat on the floor or up on the bench depending on what you are doing. Keep your back completely straight on the bench & make sure your body is centered on the bench. I use "slightly" wider than shoulder width apart. Lower the bar all the way down to your pectorals. At this point you should feel your upper trap area touching eachother. Then breath out while exploding the bar up to the starting position & repeat. You should take a deep breath while lowering the bar & breath out on the way up. Also floor bench press (a common power lifting technique) is designed to help ppl get past the breaking point of the lift basically the mid-way point on the way up. Many ppl get stuck here & usually need a spotter. I've been using floor bench presses on the squatting rack for almost 4 weeks & they have helped a lot also builds your triceps & your close-grip bench press for triceps will get stronger to. I adjust the supports on the squatting rack all the way to the bottom & use them to hold the bar & just lie on the floor. Try it, I'm not kidding it works.