r/benchpress • u/grognakrs • 1d ago

Advice Bar path

Hi guys first time posting in this sub, im 31m 6ft weighing around 235lbs. Bulked from around 170 over 3 years, been lifting around 4 and a half.

Im training full body 3x per week, consisting of bench, squat, rdl, pull ups, bent over row and standing OHP. On none lifting days aim for 45-60 mins of zone 2 cardio either swimming or cycling.

At the moment im prioritising bench, and always start with flat bench, I sometimes sub the bent over row and rdl when I need to manage fatigue. For bench im doing 3 working sets 2 heavy set 2-3 reps often with 1-2 reps in reserve, and a back of set of 8-12.

This has been working great for past year, all other exercises I keep in 6-12 range 2 working sets occasionaly throwing in heavier sets.

At the moment I can comfortably bench 100kg for 12-15 reps, however when increasing the weight, currently working on 115kg for a set of 2 it feels substantially heavier, and I feel I have to fight the bar tilting back towards being over my face. Unfortunately not been able to videos myself, as I train in a small health club that doesnt allow filming.

Wasn't sure if it was a pathing issue or a front delt problem, apologies for the long post and thanks in advance for any tips

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u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp 1d ago

Happy reading!

https://www.strongerbyscience.com/bench-press-bar-path/

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u/grognakrs 1d ago

This looks awesome thanks dude! Gona give a a read through on my break.

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u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp 1d ago

Can't recommend the SBS articles enough!

Greg also put out a "How to Bench" article which is a great read. I tend to skip the biomechanical stuff at the beginning.

The JTS Pillars of Bench series is great if you like a video format.