Bench Critique

[Skilla_Staz]

I know that I lift my butt off the bench in this, but any other form flaws that you can see?

Vid Benching 185 @ 150

 

[manuva]

Never ever lock your joints out when lifting weights. Thats an important one.

Practice tightening your core - really flexing your stomach hard - to prevent lifting your butt of the bench. That will also help strengthen core muscles.

 

[edmond]

Take the plates of the bar and start from zero. You are not strong enough to lift that weight, hence very bad form.

 

[spesmilitis]

that eblow locking made me squimish.

 

[Kerpal]

I thought you were supposed to lock out your elbows at the top?

 

[manuva]

I thought you were supposed to lock out your elbows at the top?

God no. Never lock your joints out when lifting weights. Doing so causes the stress to be transferred through the joint instead of the muscle. Bad drills.

 

[donjuanjovi]

Looking good man

Keep your butt on the bench but arch your back so that the front of your rib cage is actually pointing slightly upwards. Widen your grip and keep your shoulder blades tight together. Push your feet down into the ground and flex your butt when you lift.

I would work on my form a bit before going heavy again if I were you.

Keep up the good work.

 

[Bling]

Form is horrible. Watch this.

http://bodybuilding.com/fun/fitshow3.htm

He shows you how to perfect your form. you shoulders should make your body look like a T. Milos will show you how.

 

[Skilla_Staz]

I don't see much of a problem with locking out your elbows, but I do think the weight is way too heavy...you're raising your back off the bench. That's a tale-tell sign the weight is too much.

Cut the weight back to 35's on each side and see if you can perform 8 reps per set.

Try spacing your arms farther apart...a little wider than shoulder's length.

Also, you might want to try incline dumbbell presses.

I can pump out a set of 10 with 45's on there no problem. No back arching, nothing.

I think I might start brining my knees up, like you would if you were going to do a crunch. My coach had us doing that during the summer and its damn impossible to over arch your back and bring your butt off the seat.

 

[BudLight85]

Seemed like you can handle the weight, just need to work on the form a bit. As others have said, space out your hands a bit. This will cut down on your ROM. Make sure not to have your butt come off the bench obviously, so start working on your arch. Just get into a nice strong position on the bench and drive through with the heels instead of raising the butt off the bench. Otherwise the form isn't too bad, just work on these things and you should be good to go. Work on it with a plate on a side, pay attention closely to what you're doin, then it'll become second nature. Good luck bro!

Jay

 

[mrRuckus]

I think I might start brining my knees up, like you would if you were going to do a crunch. My coach had us doing that during the summer and its damn impossible to over arch your back and bring your butt off the seat.

Don't do that.

 

[donjuanjovi]

I think I might start brining my knees up, like you would if you were going to do a crunch. My coach had us doing that during the summer and its damn impossible to over arch your back and bring your butt off the seat.

Your coach had you doing this?
Don't do that!!!!

http://www.t-nation.com/findArticle.do?article=body_115b600
Read it! You'll thank me when you're pushing over 200lbs.

 

[Skilla_Staz]

Just kidding? lol It seemed like it took all the other muscles out of it, and left with just the chest/triceps.

I'll give that article a peek. Next week I plan on dropping the weight back down into the 170s, where I had no problem with my form.

 

[Gus]

Just kidding? lol It seemed like it took all the other muscles out of it, and left with just the chest/triceps.

That's the problem with it...

 

[Skilla_Staz]

Well, I guess I underestimated you. It looked like you had a 45 and couple of dimes on each side...when I raise my back, I know I'm lifting too much. Maybe it's a habit you've developed?

It's funny: I was going to recommend raising your knees...I think it's a good idea in order to prevent arching the back.

Yeah. I had a 45, 2 tens and a 5, since I was too lazy to strip the 10s and put a 25 on.


So I'm guessing its a yes to bringin the knees up?

 

[PeterNorthisawesome]

Ya I saw your other video of you doing 215 lbs deadlifting and I don't think your suppose to drop the weight like that... I also thought that your grip was too close and you only did 3 reps which means the weight is too heavy.

 

[donjuanjovi]

Did anyone read that article I posted?

Why is it that you guys think that arching your back is a bad thing?

Peternorth - Why does only doing 3 reps mean there's too much weight? I frequently train in the 2-5 rep range in order to increase muscle fiber recruitment and dramatically increase strength.

 

[Skilla_Staz]

Ya I saw your other video of you doing 215 lbs deadlifting and I don't think your suppose to drop the weight like that... I also thought that your grip was too close and you only did 3 reps which means the weight is too heavy.

I only planned on doing 3 reps. I'm taking more of strength approach to this rather than "lets do three sets of 10 and hope we get big" type approach. My early sets are warmup reps of 5 or 6, and once I get into heavier stuff, I drop my reps to three.

And that "other video" wasn't me. Chances are it was my friend Vince, who hosted this video and recorded it with his camera. I'm deadlifting up in the 350-360 range, and usually "set" the weight down, instead of dropping it.

 

[Skilla_Staz]

Did anyone read that article I posted?

Why is it that you guys think that arching your back is a bad thing?

Peternorth - Why does only doing 3 reps mean there's too much weight? I frequently train in the 2-5 rep range in order to increase muscle fiber recruitment and dramatically increase strength.

I'm not worried about the back arch, I'm worried about my butt coming off the seat. I see PLers arching their back like crazy in competitions and stuff, so I'm assuming that it's not too dangerous. Like I said, my main concern is my butt, and overall form.

 

[ProDJ26]

i think u can handle the weight BUT I'd drop a few ibls. for now at least. And I really couldn't tell but it look like you were holding your breath. BREATH DUDE! Also make sure you keep that butt down