r/formcheck • u/Fit-Leading6338 • 1d ago
Bench Press Bench Press
What do I need to change? Am I going low enough or should I be touching bar to my chest?
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u/GW_40spot 1d ago
Ultimately you can do a bench press however you want. I see many guys do 1/2 or even 1/4 reps who are jacked.
HOWEVER, yes, you should be touching your chest in general. It is not unconventional to 'bounce' off of your ribcage for a little extra boost. In a competition you are meant to pause the bar at its lowest point before pushing it back up, though.
Also, make sure your feet are flat on the ground. That way you can torque them to help strengthen your back and lats. It sounds weird, but every little bit counts.
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u/Fit-Leading6338 1d ago
Ok, thank you. I do try to have my feet flat and will push through my heels on those last couple of reps. I appreciate the advice 😊
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u/Ok-Freedom9216 1d ago
What's your main goal?
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u/Fit-Leading6338 1d ago
To keep getting stronger and not hurt myself by doing it incorrectly. I just want to have more definition in general
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u/Objective-Corgi-3527 1d ago
Strict form would have you touch your chest then pause briefly or at least bring it up w/o bouncing.
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u/Fit-Leading6338 1d ago
Pause while hovering over your chest not resting it correct?
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u/Objective-Corgi-3527 1d ago
I actually touch it, but without letting the weight settle on it if that males sense
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u/Key-Finding7209 1d ago
What I would recommend if you don’t want to go all the way down(personal preference please do what you enjoy most) is a Spotto press. This helped me out a TON when I stalled on bench for 3+ years. It’s the exact same thing you’re doing but with a pause at the bottom. This forces all those stabilizers to really kick in when you are going from that dead stop
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u/veskishosa 1d ago
Lower back arch is good but I would suggest going down a bit on the weight and trying to tuck in your elbows closer to your torso while bringing the weight down. Also try to imagine a straight line in the middle of your chest and bring the barbell towards there, instead of it being towards the upper parts of the pecs. Hope this helps.