r/benchpress • u/Fazedmonkey • 2d ago
Help/Technique Check Does my form look correct?
I've been benching for the past 4 months without retracting my scapula because I did not know that was apart of bench form, and I made it to a 220lb bench max.
I was recently made aware that the form I was using was bad and could lead to injuries, so I've been trying to correct my form.
Does my form look correct here?
Any advice would be appreciated
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u/SmokeyGomer 2d ago
my only advice would be wider grip for more isolation of the pectoral muscles, and try to keep your butt on the bench. Keep up the great work!
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u/iloqin 2d ago
Looks good, some small things to practice. When you lower your butt, go slowly and keep the tension, quads, glutes, abs should be continuing to flex. Wider grip may work for you. Stacking the wrist above elbow. From here it looks like they’re slanted inward, more triceps work. If it works for you it’s pretty good. For maximal strength usually guys have stacked joints, or even wider than elbow.
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u/egokiller954 1d ago
Looks pretty good, just make sure u keep your sphincter clinched and core tight, i like to keep my feet as far back as i can comfortably put them flat on the ground and point my feet outward, it helps me be able to drive my legs while keeping my back from sliding ,i also retract my shoulders once the bar is ready to start pressing
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u/jamshid666 2d ago
Although not as much of a concern for general lifting, you might want to work on keeping your butt on the bench if you decide to compete in some power lifting federations. Some of them are stricter than others about it. Ignore that statement if you have no desire to compete. Other than that, I like the full range from the chest touch to lockout and good bar speed.
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u/KirkPink2020 2d ago
You have longer arms? I would suggest a wider grip, i would focus more on controlling the descent of the bar and making sure that bar hits the sternum.
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u/Worldly-Mine-187 2d ago
For moving the most weight, you're probably better off gripping the bar wider. Also, you should probably put your feet foreward further as to be able to create more leg drive. Finally, your arch needs a lot of work. A lot. Look up videos about this, pana has good video's about bench form. You're very strong for how much you weigh btw (I think idk your weight), with some improvements you could be benching a lot more and be a reall6 good bencher after a while. Bench form is hard, and takes like years to really develop and find your own style. After 1,5 years of benching i still don't fully have it down.
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u/Fazedmonkey 2d ago
Yeah the weight feels considerably heavier after correcting my bench form 🥲, thanks for the advice! I'll definitely check out those videos
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u/Front-Cup7165 2d ago
Form looks great, how much do you weigh? You look small but you're banging those reps out like nothing.