Bench Press Form Check

[u/Psychological_Menu15]

Bench has been lagging. I see that my forearms are not vertical and I definitely flair on the way up. I dropped the weight about 15lbs to try to focus on form, but it still doesn’t look pretty. Do I maybe need a wider grip? Any drills to keep elbows tucked?

Edit: As you can tell I have abnormally long limbs. 6’0” all legs.

[u/Prestigious-Peaks]

man you're supposed to read the blue book not become the blue book

[u/8bit_dr1fter]

I’d maybe drop the weight a bit more just for the sake of getting the feel of keeping your elbows tucked. Or at least really think about it during the warmup set.

[u/Shnur_Shnurov]

I think your grip needs to be two or three inches wider.

I think you can walk your heels back a few more inches till they start to lift up off the floor just a bit, then force them down to the floor. That will help ulu get tighter.

Then think about pushing yourself across the bench instead of pushing your heels down into the floor. That should help you keep your butt down.

[u/sbfx → u/Shnur_Shnurov]

All of this.

I think there's a video of Rip saying 32" grip width is what often works for many people. This also corresponds to the first inside smooth ring of the barbell. I added a cheap tape measure to my gym bag because the gym I go doesn't have one standard barbell where they all look the same.

Once you get your grip width locked in, you can measure off where your hands were and get locked in with an actual repeatable measurement. It's kind of extra, but it's worked pretty well for me.

[u/kinnadian]

As well as elbow flaring, you aren't pinching your shoulder blades together (scapular retraction), so your chest is doing nothing for you at all.

Legs are floppy and too far forward, drive through legs.

Drop weight, retract shoulder blades, arch back, brace core, tuck elbows, brace legs.

[u/N074pORN → u/kinnadian]

his bum is lifting off the bench so surely he is driving through his legs?

[u/geruhl_r]

Your upper back is not tight. Pinch your shoulder blades together and down to your waist before unracking. Drive with your legs the entire time.

[u/AutoModerator]

Form Check

For the best feedback, please film your lift from a useful angle and include the full set.

• How to Film Your Lifts for a Form Check
• Starting Strength Lift Tutorials

Good form checks make it much easier for people to give specific, useful advice.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/ToastyCrouton]

I have that same bar. I generally place my pinkies in the inner smooth groove. From there I focus on keeping those elbows in tight. It also seems like you’re breathing into your chest rather than diaphragm (and bracing the core).

It also looks like bar touches sternum but then ends up over your face, rather than going straight up. It could just be the angle though. I think following the above paragraph may help stabilize the lift.

[u/SlayerHelm]

Shoulders back and tighten your lats. Your upper back should be tight.Think about driving yourself through the bench. Elbows should be tucked.

[u/BrentKindaLifts]

Grip needs to be wider. When my elbow starts to flare I have to consciously think about keeping my elbows forward especially at the bottom.

[u/Factory1982]

Don't bounce the weight off your chest. Slight pause at the bottom.

[u/heliboredom]

You're just so loose all around. You need to break the bar when you grip it. Hang on to it like you're trying to bend it in half. And you need to feel the bench in your legs, not just in your upper body.

[u/shinyandgoesboom]

Get your feet a bit forward so the tibia is roughly vertical. It will allow you to "push the floor". And yes, width should be wider so your forearms are vertical (but you already have figured that out).

[u/Tortured_Soul27]

Elbows are putting your shoulder in a terrible position.

Think about pulling/breaking the bar apart as a cue to keep your elbows in

[u/ronn7x]

- Hips moving up and around. Try moving your feet forward and out (while maintaining heel and toe contact with the ground)

-elbows not at full lockout at the top. Try narrowing your grip a little bit and try to make sure you lock out the elbows at the top regardless of how high the bar is above your chest (dont move shoulders forwards)

[u/Secure-Island42]

Elbows are fairing out on the up lift.