Hey all, here are two videos. Please tell me how to improve my form. THANKS.
The first one is me doing 245x3. Please check my form and give comments.
The second one is failing on 305x1. My elbow buckles in, and I don't know why. Anyone who's experienced, what exactly did I do wrong and how do I fix the problem? Some of my guesses including not keeping my elbows in tight enough (which I need to practice I guess), not staying tight enough in the hole and just plain weak off of the chest.
Last edited by IZich; 08-15-2007 at 01:11 AM.
it "looks" like your ass is comming off the bench on the 350 clip. chose a foot placement where you can keep your tightness throughout the entire movement.
Try putting your feet further out infront
Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
Deadlift 429lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
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ya i would try to spread your feet out wider some with keeping your arch, as you have a decent arch. you might get more leg drive from it.
as for your elbow coming in, it just looked like a stability problem
also on were is your hand placement? being 6'2" you might need to go wider, slowly each week to get used to it.
Last edited by smokinHawk; 08-15-2007 at 06:38 AM.
You almost had the 305 press. Try to get your feet out wider so you have a stronger base. I think the 305 fail is because you have a sticking point or you just need to get stronger. I dont think there was anything particularly wrong with your form.
Thanks guys. I prefer the feel of driving through the balls of my feet, so perhaps I'll try a wider stance.
where was your hand placement? moving it out to max legal width might help over time, i have been moving mine out slowly and it helps when my bench gets stuck.
also might try touching the bar on your chest slightly lower (just slightly, as it looked from the wobble that you might have brought it down just a tad high)
you should have the 305 very soon
What is the max allowed width on bench press hand placement?
index finger on the outer ring is max legal for competition.
so if its there looks like you dont need to move your grip.
form looks pretty good. the arch is good, i would also say try widening the feet a bit and see how that feels. other than that just get stronger because form doesn't really look to be the problem.
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For what is is worth, what kinda of back exercise are you doing? If not doing rows, add them. They will stabilze you bench... I think you could get 305 with the above adjustments...
thx magilla I'm doing heavy deads, pullups (CG, palms facing and WG), BB rows and cleans (hangs, high pulls, etc.)
I'll try to focus more on the BB rows and get those a little heavier. Do you think I should be strapped on those to emphasize more back muscle?
stability with your forearm grip on the bench is also important, i wouldn't use straps cause of that, you want strong forearms or youll end up dumping it by wimpy handing it.
Okay, great advice everyone. Tomorrow's my ME day again so I'll post vids up and see where I'm at with everything.