Bench shirt advice
On my first ever shirt day 365 was just 5, then 3 inches from my chest. On my second workout it was 7 or more inches.
Could you guys provide some feedback on what I could be doing wrong? My first guess is that I need to get the shirt further up my arms.
To complicate things, my left elbow starting bothering me on my 2nd shirt day. The bicep/forearm area.
375 - more pain. Elbows had started bothering me a few days before my 2nd shirt day.
Top priority - stay healthy! Second priority - touch chest!
Your setup needs to change. You're not stable on the bench at all. Get your traps under you and pull your shoulders together, then arch your back and pull your hips up. Get your feet out to the sides and dig in with your heels. Once you are set up, take the bar and pull your elbows in hard to your sides. You should be pushing your belly up at the same time and driving your heels into the ground, your hips should be up with your glutes contracted hard.
My best advice would be to get in with someone who really know how to bench and learn how to bench before you worry about benching in the shirt.
Quick search on PLwatch and I found this:
Gym Name: Martin's Hardcore Barbell Company
Owner/Manager: Michael Martin
Address: 1108 Woodrow Lane, Suite 100
Phone Number: 940-484-7629
Don't know anyone there, but it might be worth paying a visit since it's right in your back yard. Good luck.
yes horrible form, arch, and tuck your elbows, push your belly up to the bar.
I think you're right drew. My setup sucks.
It's better without a shirt. On my first shirt day we paid a guy to coach us. He had set some national benching titles, working with many of the PL'ers in the area. I don't remember his name. I was a little dissappointed that he didn't talk about our setup at all. In fact, the main thing we took away were some tips on our workout structure. It was a little frustrating.
I'll see if I can video take my setup without the shirt to make sure it's on par.
Any other advice?
Fix your set up and you'll be surprised at the difference it makes...also tell your spotter to get his dam hands off the bar.
Now I suck in a shirt so if I am off base someone please put me in my place, but...
-Have your lift off guy push your belt down before you take the bar. Keeping the belt too tight and high just makes the shirt bind up easier
-Read the Metal Miltia Article on Setting Up, print it out, read it again and bring it with you to the gym to reference before your next bench session.
-Pull the bar down. It looks like as soon as the shirt starts to bind up your are just holding the weight there instead of pulling it down towards your chest
And Most importantly...
Since you said in another post that you have been to BAG, Go back to Bad Attitude Gym and ask for help. I'm pretty sure they wont charge you.
thanks alot everyone. You've helped me build some things to shoot for. I was feeling pretty pissed after the 2nd workout with my shirt went worse than the first one. Will videotape my setup tomorrow without a shirt to make sure that is good.
Anyone know of a video teaching how to do the setup right? You see a lot of squat trianing vids, but not as many benching vids.
Originally Posted by ehubbard
I'll read that article. Thanks man! I may see about BAG, ask one of the guys down there.
Micky, I'd say work on arching, and also work on tucking your shoulder blades back hard to stabilize yourself on the bench and shorten your ROM. Also, find a setup where you can use some leg drive but still not raise your butt, if your start on your tose then drive your heals down when the bar stops coming down your can usually get another inch or two.
How new is the Shirt? You may need to spend some time breaking it in before you'll touch also. Be patient in the bottom too, don't worry if your need to just wait for a touch your spotter can always help pull it off of you. Consider using boards as a way o give yourself something to aim for rathr than expecting to make it to the chest right off the bat. Work yourself down to a 2 board, then 1, etc.
What do you bench without the shirt? You may have to just throw some more weight on the bar to get down. Just a few ideas to consider.
I only bench 295 without a shirt. It's a new Titan shirt. I wonder if that shirt favors a certain elbow placement. I'll ask the sales rep.
Forget the shirt. The trouble is probably those Duke SHORTS!
No offense but you really shouldn't have to pay someone for advice like this. Hell, we seek out guys to come train with us just to transform others to think like us.
Originally Posted by mickyjune26
Look at any of Travis Bell's vids on here for setup.
Originally Posted by mickyjune26
Watching videos and reading articles is all fine, but you won't learn without real guidance of someone who knows what they're doing. If you can train at Bad Attitude Gym, then you should be there. No amount of reading can teach you what they can teach you.
Originally Posted by drew
Got the shirt further up, so the seam was where my tri's and lats touch, instead of on my tri's.
made a huge difference.
still will work on arch and setup. visiting a gym next week to work on that.
I have to agree with the other guys. You are super flat on that bench. You are going to have to work on getting an arch. Get the spotter to get his hands off the bar. That does you no good at all. You can't learn the groove if you have someone's hands on the bar. Get side spotters if you're worried about dropping it.
You aren't pushing your belly really at all up into the bar. Instead you're flattening out at the bottom. Work on that stuff and the shirt will be fine for you