BB bench press wrong form?

Discussion in 'Fitness & Nutrition' started by zxcv, May 18, 2005.

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  1. zxcv

    zxcv New Member

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    I noticed that everytime I do BB bench press, I seem to work my shoulders too much. If i use DB this does not happen. How can i fix up my form to avoid this? A freind told me to tuck my elbows in more?

    Thanks in advance
     
  2. Paul'86

    Paul'86 New Member

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  3. Bobert

    Bobert OT Supporter

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    If your shoulders are getting overly sore from benching, I would bet that you're bringing the bar over your face at the top of the movement. Try to keep the bar around nipple level through the whole range of motion. And yeah, don't flare your elbows out.
     
  4. Bobert

    Bobert OT Supporter

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    Tucking your elbows doesn't mean that you're performing a CGBP. It's safer form, your triceps are naturally a stronger muscle, people just neglect them and eventually end up doing most of the work with their chest. You should tuck your elbows.
     
  5. Bobert

    Bobert OT Supporter

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    Oh yeah and alot of the videos on exrx.net aren't exactly perfect form. Try elitefts.com for a better idea of good form, theres also a site floating around somewhere on BSU's website if i remember correctly.
     
  6. pt

    pt New Member

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    Close grip bench and decline are are additions in this scenario (IMO).
     
  7. zxcv

    zxcv New Member

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    yes, I think I do bring it closer to my head on the way up. Thanks fo ryour advice b-stevens. I will try doing this and tucking my elbows in more. If that doesnt work I will give decline a try.
     
  8. Paul'86

    Paul'86 New Member

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    Ah, thanks. :)


    When I think of "elbows tucked in" during a bench press, I automatically think of a CGBP... not sure why. I'll need to look at my BP form next Chest day.

    Also, thanks for the link. :bigthumb:
     
  9. sprite

    sprite Active Member

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    The easiest way for me to remember to tuck is to grab the bar with my normal grip, then rotate my elbows in before even un-racking.
     
  10. shastaisforwinners

    shastaisforwinners OT Supporter

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  11. Paul'86

    Paul'86 New Member

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    Taking into account what b-Steven said about a) tucking in the elbows and b) incorrect forms and erxr.com, is it just me or is the form in the GIF I posted wrong?


    Thanks Sprite, but dammit, you're making me even more insecure about my form.:rofl:

    Just realised something... I used to train quite a lot a year ago and my bench press was the only exercise not to increase, infact it decreased. Damn my poor form! :noes: :ugh:


    Shasta, the link doesn't work.
     
  12. shastaisforwinners

    shastaisforwinners OT Supporter

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    Looks like they either moved it or pulled it altogether. Anyone know if it's still up elsewhere?
     
  13. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    --- --- --- <- Mostly shoulders

    / --- \ <- Mostly chest

    | --- | <- Mostly Tricepts



    :big grin: bet that makes perfect sense
     
  14. Paul'86

    Paul'86 New Member

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    It did actually, but I have to be a real dumbass to base my form on a couple of lines! :mamoru:


    I get the idea though! :)
     
  15. Intellex

    Intellex Dogs love me cause I'm crazy sniffable OT Supporter

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    :bigthumb:
     
  16. ryazbeck

    ryazbeck New Member

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    i like doing bench press to my neck, it hits my pecs realllllly good
     
  17. Paul'86

    Paul'86 New Member

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    :ugh2:
     
  18. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    your shoulder blades should be pinched together
     
  19. Paul'86

    Paul'86 New Member

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    Would unpinched shoulder blades exercise different muscles?
     
  20. Bobert

    Bobert OT Supporter

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    You pinch your shoulder blades together and drive them into the bench to create a more stable base to work off.

    Have you ever been benching and tipped the weight?
     
  21. Paul'86

    Paul'86 New Member

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    I haven't... yet! :x:


    I could have sworn I read about the shoulder blades before... different position = different muscles... I'll have a look around! :)


    Thanks for the tips!
     
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