Proper bench press technique

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ShaunaMcMac
ShaunaMcMac Posts: 160 Member
I'm going to be attempting the bench press first time tomorrow with a spotter. I looked online for a good form guide and found http://m.youtube.com/watch?v=33mjoyc5JbE&desktop_uri=%2Fwatch%3Fv%3D33mjoyc5JbE

Does the instruction here look good? Anything he's saying you wouldn't recommend, anything you'd add?

Replies

  • sjohnny
    sjohnny Posts: 56,142 Member
    I don't think there was anything wrong with what he was saying other than that he annoyed the crap out of me so I only watched up until he started doing the exercise.

    She does a good job and doesn't yell and try to act cool
    https://www.youtube.com/watch?v=34XRmd3a8_0
  • rjmudlax13
    rjmudlax13 Posts: 900 Member
    Can't look at YouTube because at work.

    But check out this:

    http://www.bodyrecomposition.com/training/benching-with-the-pecs.html

    ETA: Dammit...how do you hyperlink??
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    Some points are correct, others are a matter of personal preference.

    This is the technique I prefer: http://www.bodyrecomposition.com/training/bench-press-technique.html
  • ShaunaMcMac
    ShaunaMcMac Posts: 160 Member
    I don't think there was anything wrong with what he was saying other than that he annoyed the crap out of me so I only watched up until he started doing the exercise.

    She does a good job and doesn't yell and try to act cool
    https://www.youtube.com/watch?v=34XRmd3a8_0

    Haha, I know, but it was the vid that seemed to break things down the most.

    Thanks guys, I'll check those out.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I don't think there was anything wrong with what he was saying other than that he annoyed the crap out of me so I only watched up until he started doing the exercise.

    She does a good job and doesn't yell and try to act cool
    https://www.youtube.com/watch?v=34XRmd3a8_0

    She is one of my heroes..132lb and has benched 331lb.
  • sjohnny
    sjohnny Posts: 56,142 Member
    I don't think there was anything wrong with what he was saying other than that he annoyed the crap out of me so I only watched up until he started doing the exercise.

    She does a good job and doesn't yell and try to act cool
    https://www.youtube.com/watch?v=34XRmd3a8_0

    She is one of my heroes..132lb and has benched 331lb.

    Hell, mine too!
  • jlapey
    jlapey Posts: 1,850 Member
    I don't think there was anything wrong with what he was saying other than that he annoyed the crap out of me so I only watched up until he started doing the exercise.

    She does a good job and doesn't yell and try to act cool
    https://www.youtube.com/watch?v=34XRmd3a8_0

    She is one of my heroes..132lb and has benched 331lb.

    Hell, mine too!

    I liked this one, thanks. The whole "leg drive" thing is hard for me as I have really short legs and the bench at my gym is probably an inch or so too high. I can put my foot flat but I can't really "dig my heels in"
  • sjohnny
    sjohnny Posts: 56,142 Member
    I don't think there was anything wrong with what he was saying other than that he annoyed the crap out of me so I only watched up until he started doing the exercise.

    She does a good job and doesn't yell and try to act cool
    https://www.youtube.com/watch?v=34XRmd3a8_0

    She is one of my heroes..132lb and has benched 331lb.

    Hell, mine too!

    I liked this one, thanks. The whole "leg drive" thing is hard for me as I have really short legs and the bench at my gym is probably an inch or so too high. I can put my foot flat but I can't really "dig my heels in"

    Throw a couple of plates on the ground for your feet.

    I don't know who they had in mind when they made my bench but I can't put my feet flat on the floor when I'm benching and I'm 6'4". I put a 45lb bumper plate on either side of the bench for my feet and it works just fine.

    Leg drive makes a sh1tload of difference.
  • BikerGirlElaine
    BikerGirlElaine Posts: 1,631 Member

    I liked this one, thanks. The whole "leg drive" thing is hard for me as I have really short legs and the bench at my gym is probably an inch or so too high. I can put my foot flat but I can't really "dig my heels in"

    Throw a couple of plates on the ground for your feet.

    I don't know who they had in mind when they made my bench but I can't put my feet flat on the floor when I'm benching and I'm 6'4". I put a 45lb bumper plate on either side of the bench for my feet and it works just fine.

    Leg drive makes a sh1tload of difference.

    I am 5'4" with proportionately short legs, and recently I put two plates down instead of one. OMG what a huge difference that made for me!
  • tracieangeletti
    tracieangeletti Posts: 432 Member
    I don't think there was anything wrong with what he was saying other than that he annoyed the crap out of me so I only watched up until he started doing the exercise.

    She does a good job and doesn't yell and try to act cool
    https://www.youtube.com/watch?v=34XRmd3a8_0

    She is one of my heroes..132lb and has benched 331lb.


    WHAT??? I'm having trouble benching 70 lbs, can't even imagine benching that much. Maybe in my next life! Lol
  • lilawolf
    lilawolf Posts: 1,690 Member
    I don't think there was anything wrong with what he was saying other than that he annoyed the crap out of me so I only watched up until he started doing the exercise.

    She does a good job and doesn't yell and try to act cool
    https://www.youtube.com/watch?v=34XRmd3a8_0

    This is really helpful! I am doing everything she said except driving with my legs though they are flat on the ground. Sometimes when my husband is pushing really hard, his feet come OFF THE GROUND! I have no idea what he is doing, but it is definitely not driving with his legs or arching his back, so I am hoping that this video will help him. Thanks!
  • lilawolf
    lilawolf Posts: 1,690 Member
    Some points are correct, others are a matter of personal preference.

    This is the technique I prefer: http://www.bodyrecomposition.com/training/bench-press-technique.html

    This writeup was helpful as well. Thank you!
  • aakaakaak
    aakaakaak Posts: 1,240 Member
    I had a good experience with the Dave Tate - So you think you can bench? series:

    1. https://www.youtube.com/watch?v=EHx1gYTA-Rw
    2. https://www.youtube.com/watch?v=s-WgUJbtiLY
    3. https://www.youtube.com/watch?v=FHG8PFBBCnc
    4. https://www.youtube.com/watch?v=sgb-TDul0kc
    5. https://www.youtube.com/watch?v=otHqDLBi1VE
    6. https://www.youtube.com/watch?v=Qj4qt3mCcDQ
    7. https://www.youtube.com/watch?v=0LaYf4KrC1E

    From the original video, the only gripe I'd have is thumb placement wrapping around the bar. I've seen some people who prefer the no-thumb method over a full wrap with the thumb, but I've never seen someone who wraps their thumb around the bar in a "fail video" where the bar slips out of their grip and bounces off their chest.
  • jlapey
    jlapey Posts: 1,850 Member

    I liked this one, thanks. The whole "leg drive" thing is hard for me as I have really short legs and the bench at my gym is probably an inch or so too high. I can put my foot flat but I can't really "dig my heels in"

    Throw a couple of plates on the ground for your feet.

    I don't know who they had in mind when they made my bench but I can't put my feet flat on the floor when I'm benching and I'm 6'4". I put a 45lb bumper plate on either side of the bench for my feet and it works just fine.

    Leg drive makes a sh1tload of difference.

    I am 5'4" with proportionately short legs, and recently I put two plates down instead of one. OMG what a huge difference that made for me!

    THANKS! I'll definitely have to try that. I'm only 5'0" and I could be wrong but I believe my legs are proportionally short as well.

    And @sjohnny I can't even imagine a bench where someone your height couldn't reach the floor...WOW, I probably couldn't reach to SIT on that one.
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