my bench form sucks, i need help

Discussion in 'Fitness & Nutrition' started by TheMustafa, Jul 22, 2005.

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  1. TheMustafa

    TheMustafa hook 'em

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    I've watched that fucking Milos video like 4 times trying to get this right. I feel burn more in my tri/delt area when i do flat bench and my chest gains have been sucking, so i think my form is shot. I need help.

    I do my best to keep my shoulder blades pinched during the entire movement to the point where it kinda hurts my shoulders. I hold the bar a little farther inward than shoulder-width, cause my inner chest is crap and I'm trying to target it to get that "cleavage." I am not sure how to position my elbows; typically my upper arm is at like a 45-50 degree angle to my sides, but I tried keeping them at 90 degrees and the movement felt really weird and hurt the shoulders.

    tips? I know form is like 80% of this; I dont really care about #'s, I just want to make gains and get stronger.
     
  2. dread

    dread New Member

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    When I bench I go slightly wider than shoulder width. I make it so my arms are 90 degrees to my chest about 1/2 way down. Give that a try and *FEEL THE BURN*
     
  3. ACURA TL-S

    ACURA TL-S OT Supporter

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    Close grip is going to work your tris more, hence close grip bench press being a tricep exercise. Also, it is IMPOSSIBLE to targer inner and outer chest. Get that, IMPOSSIBLE.
     
  4. sadangryboi

    sadangryboi New Member

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    do the cable machine and concentrate on contracting your chest muscles, once your chest develops...the bench will become more value to your training
     
  5. ACURA TL-S

    ACURA TL-S OT Supporter

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    unpossible, nukka :eek4:
     
  6. Phineas Q Stork

    Phineas Q Stork Active Member

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    You might want to try pre-exhausting your chest prior to benching.
     
  7. TheMustafa

    TheMustafa hook 'em

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    but Milos said so :wtc:

    http://thefitshow.com/week3/milos_chest_large.htm
     
  8. ACURA TL-S

    ACURA TL-S OT Supporter

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    Think of milos as a more famous pur, they are both big, but both dumb as a brick. :mamoru: It is just not possible to selectively work certain fibers or portions of a fiber in a given head of a muscle.
     
  9. PurEvl

    PurEvl going out gassed and not half assed...

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    says mr sub par build...who are people gonna listen to, me or bitch back you
     
  10. PurEvl

    PurEvl going out gassed and not half assed...

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  11. ACURA TL-S

    ACURA TL-S OT Supporter

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    I really need to change that av :wtc:.
     
  12. michael

    michael FLORIDA > *

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    ohsnapple!
     
  13. TheMustafa

    TheMustafa hook 'em

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    ok done. what about elbow positioning during bench? 90 degrees to chest, or less?
     
  14. Shamrock

    Shamrock I can in end the world in a Holocaust OT Supporter

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    Why not try dumb bell bench you will see better gains that way...or atleast I have.
     
  15. TheMustafa

    TheMustafa hook 'em

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    yeah i think i might switch.
     
  16. TheMustafa

    TheMustafa hook 'em

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    Pur, I can't tell if you're fucking around or not.
     
  17. ACURA TL-S

    ACURA TL-S OT Supporter

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    That does have an effect. The more your elbows are out, the more chest involvement you will have.
     
  18. TheMustafa

    TheMustafa hook 'em

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    ok, so shoulder-width grip, pinched shoulder blades, and elbows 90 degrees to chest during entire movement. anything else?
     
  19. JordanClarkson

    JordanClarkson OT Supporter

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    cable crossovers for teh win!
     
  20. TheMustafa

    TheMustafa hook 'em

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    low, mid, or high?
     
  21. TXLBS

    TXLBS New Member

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    Mustafa, if you want help, just ask your resident Gregory inmate - Hotdamn!
     
  22. TheMustafa

    TheMustafa hook 'em

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    fuck, i didnt know anyone on F&N worked out at UT. would you mind taking a look at my form sometime?
     
  23. TXLBS

    TXLBS New Member

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    Yah I could do that. I get back in town on Sunday and am generally there atleast 3 days a week lifting, and more for cardio.
     
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