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Thread: bench critique

  1. #1
    Senior Member youngguns's Avatar
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    bench critique

    this is a 275 pause press from a 2 meets ago. anything that stands out? or that i can change to get a few more pounds out of the lift? i have state sectionals next week.

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    I BEAT CURL JOCKEY
    BP - 280 pause bench
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    DL - 345 outdated
    Clean and Jerk - 250

  2. #2
    Banned MPB's Avatar
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    I think you can try to tuck your elbows in more, and concentrate on bringing the bar lower. It seems like you're flaring out your elbows too as you push the bar up.

  3. #3
    (SPEEDY) Beast Genetics's Avatar
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    Quote Originally Posted by MightyPitbull View Post
    I think you can try to tuck your elbows in more, and concentrate on bringing the bar lower. It seems like you're flaring out your elbows too as you push the bar up.
    Ditto, Youngguns , go to :17 secs of your video, the second you begin your push your elbows flare and continue flaring the whole way up.
    Excuses or results you cant have both.


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  4. #4
    GFH Lones Green's Avatar
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    Yup, your elbows are flaring early. Its an extremely common problem. Pretty much as soon as you start the concentric part of the movement they flare, which isn't what you want. If you keep them tucked you'll use more triceps and lats which will give you much more fire off the chest, which is what you want.
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  5. #5
    Senior Member youngguns's Avatar
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    thanks guys, this is actually the exact advice i was looking for, because im extremely slow off the chest, and usually if i miss a lift its because i can barely get it off my chest.
    I BEAT CURL JOCKEY
    BP - 280 pause bench
    SQ - 345 outdated
    DL - 345 outdated
    Clean and Jerk - 250

  6. #6
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    Looks to me like your grip is too narrow.

    If you have a competition next week, I'm not sure if it's a good idea to change anything though. Getting your form right takes a lot of practice -- and with heavy weights. If you change your form up to something you're not used to for the comp, you might be lifting less than you are now.

  7. #7
    Dr. Dudley-Robey DrDudley-Robey's Avatar
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    Wider Grip, More arch, Wrist wraps will get you a long way
    Edward G. Dudley-Robey, M.D.
    www.DoctorBench.com

  8. #8
    JERSEY IRON Brian C's Avatar
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    Definately widen that grip. Lower that ROM with your long arms.
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  9. #9
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    if you don't so some rest pause sets, that should help with some speed.

  10. #10
    Senior Member youngguns's Avatar
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    i cant really arch much harder, i dont have a real flexible back, so anything that can help with that? ill try widening it a bit more.
    I BEAT CURL JOCKEY
    BP - 280 pause bench
    SQ - 345 outdated
    DL - 345 outdated
    Clean and Jerk - 250

  11. #11
    Senior Member Turboboy's Avatar
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    Awesome lift bro! I agree with everyone else about your elbows flaring out. Also, are you doing any speed work? You looked kinda slow off the chest.
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  12. #12
    Atheist Lifter evilxxx's Avatar
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    Quote Originally Posted by youngguns View Post
    i cant really arch much harder, i dont have a real flexible back, so anything that can help with that? ill try widening it a bit more.
    Just attempt to arch every time to do bench work and it will come! My arch was so "high" that you could not even slide a pencil under my lower back..hahaha! Now I can actually put a 20oz water bottle under it. Just be patient. Laying on a bench with a rolled towel under the lower back did help me get used to arching the back too.
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  13. #13
    Senior Member youngguns's Avatar
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    Quote Originally Posted by Turboboy View Post
    Awesome lift bro! I agree with everyone else about your elbows flaring out. Also, are you doing any speed work? You looked kinda slow off the chest.
    thanks guy. no i dont do any sort of speed work, but right off the chest is my biggest weak spot. i just train my bench with a 5x3 or something of the sort and some accessory work once a week.
    I BEAT CURL JOCKEY
    BP - 280 pause bench
    SQ - 345 outdated
    DL - 345 outdated
    Clean and Jerk - 250

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