Bench Press Help

Rage_Phish

My bench press has been seriously lagging, and i have a feeling my form may be an issue.

I remember someone posting a great bench press tutorial a while ago, but cant find it.

anyone have any advice, links, youtubes, etc?

Thanks!

APink10

bodybuilding.com typically has a lot of tutorials

erickirb

Youtube search for Mark Rippetoe benchpress

https://www.youtube.com/watch?v=iMq1rTaErMc&list=PLD6F9760EF4F2D0E1

ninerbuff

You don't have to rely on bench press to build better pecs. I personally avoid flat bench press because of the position it puts the shoulders in with heavy loads. I do more inclines and dumbell work with hard pec contractions and have a pretty good chest.

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Rage_Phish

You don't have to rely on bench press to build better pecs. I personally avoid flat bench press because of the position it puts the shoulders in with heavy loads. I do more inclines and dumbell work with hard pec contractions and have a pretty good chest.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

interesting. i fel that my shoulders are the issue with my bench press (they feel strained, which is why i wanted to work on form). i do currently do incline (barbell and dumbbell depending on my mood)

why do you suggest flat dumbbell press? how is it different on the shoulders than barbell?

Thanks!

erickirb

You don't have to rely on bench press to build better pecs. I personally avoid flat bench press because of the position it puts the shoulders in with heavy loads. I do more inclines and dumbell work with hard pec contractions and have a pretty good chest.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

interesting. i fel that my shoulders are the issue with my bench press (they feel strained, which is why i wanted to work on form). i do currently do incline (barbell and dumbbell depending on my mood)

why do you suggest flat dumbbell press? how is it different on the shoulders than barbell?

Thanks!

Watch Mark Riptoe's videos. If you do want to flat bench he shows the power lifting way vs. bodybuilder. Power lifting has arm a little closer to the ribs which acutally puts more weight on the tricep and less pressure on the shoulder. Since I switched my form up the weight I lift is now much higher, at 145lbs I could never get back 190-195 without pain, now I can do slightly more than 2 plates 230-235, and no pain in the shoulder. More weight and no pain.

trojan_bb

Dave Tate has the best bench press videos on youtube.

If you want chest GROWTH though, you may be better off not flat barbell bench pressing. or at least not making it your priority.

Rage_Phish

thanks guys, ill be watching some vids when i get home from work

Lofteren

You probably mean this vid:

http://www.youtube.com/watch?v=EHx1gYTA-Rw&list=PL38D8B0C3BFDB82F2

Sam_I_Am77

If you want to build upper body strength, then keep the bench press. It's likely a combination of your form and shoulder mobility. Enough info here on form, so I'd just direct you to Joe DeFranco's "Simple 6" which is free on YouTube.

GoldspursX3

In for later reading.

SheGlows

Bench was giving me shoulder pain before because I was doing the bodybuilder form in which your keep your arms perfectly perpendicular to your body in order to stretch the chest more. When I switched to a "powerlifting" form (that's what I learned it was called, not sure if that's correct), my shoulder straining went away. The powerlifting form is where your elbows are closer to your ribs instead of sticking straight out from your body. Basically like an Air Force push up vs a military push up. Hope that makes sense? Good luck!

steve0820

You don't have to rely on bench press to build better pecs. I personally avoid flat bench press because of the position it puts the shoulders in with heavy loads. I do more inclines and dumbell work with hard pec contractions and have a pretty good chest.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

interesting. i fel that my shoulders are the issue with my bench press (they feel strained, which is why i wanted to work on form). i do currently do incline (barbell and dumbbell depending on my mood)

why do you suggest flat dumbbell press? how is it different on the shoulders than barbell?

Thanks!

I agree with Ninerbuff! Bench is not needed for a nice chest, I prefer DB incline and dips for that. But for strength, Bench is great. I agree with others on here, form is critical and the powerlifting way, is the way to go, especially if you have shoulder issues. That helped me tremendously!!

I think this has been mentioned already, but Dave Tate's series "so you think you can bench?" is worth a watch:

https://www.youtube.com/watch?v=EHx1gYTA-Rw

ninerbuff

You don't have to rely on bench press to build better pecs. I personally avoid flat bench press because of the position it puts the shoulders in with heavy loads. I do more inclines and dumbell work with hard pec contractions and have a pretty good chest.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

interesting. i fel that my shoulders are the issue with my bench press (they feel strained, which is why i wanted to work on form). i do currently do incline (barbell and dumbbell depending on my mood)

why do you suggest flat dumbbell press? how is it different on the shoulders than barbell?

Thanks!

Sorry should have emphasized. I don't really do hardly any flat dumbell presses either. I'll do lots of flyes and dips though.
But to answer your question on the dumbell vs barbell, the neutral position you can hold your hands in with dumbells makes it easier to angle the elbows.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition