http://youtu.be/WHk2sQTqYTM

Today was Day 5 at the gym. As you see my form... sucks.

Things which I'm aware to improve:
1. A better tighter arch
2. Unrack the bar more properly with the lats lol

Now the problem is as you see my elbows go down too far below the bench, and my wrist also caving in abit edy, shud be inline with elbow actually. Only thing I can think of is take a wider grip by putting my middle finger on the ring, currently pinky on ring. I touch the bar below nipple, near ending of ribcage.

Is there anything else to fix? Feels like my arms are tooooo long.

Yes I do lockout.

Some say it's bad for joints, some say nothing wrong with it. I personally had no problems/pain with it, so I just lockout on all my lifts.

Haha, I just done watching Dave Tate's So you think you can bench. Really nice.

Um, I train for bodybuilding and strength but lean alot more towards bodybuilding. That's why my arch is not that high and my elbows are only tucked in 45degree.

I don't mind a slightly higher arch, which will cause more targeting to lower chest cause I'm also doing incline bench.

Umm, I think making the arch tighter and taking a wider grip will be sufficient fixes.

My training is fully hypertrophy currently, 6-10 rep range.

I aim to get this form: https://www.youtube.com/watch?v=DxEzx3545EQ

I like how Matt Ogus does it, and keeping feet in like him really works superb for me. Wrist directly above elbows is also important for me for good force production. Will adjust abit and take another vid tomorrow.

Oh yea, good point. I unconsiously rotate them on the way up. Will pay attention to this.

Flaring elbows gonna fck up your rotator cuff real bad and you gonna get shoulder pain. This is because your rotator cuff is gonna get pinched and grinded under heavy weights in between the shoulder bones.

Basic bench knowledge. Can google for indepth info and anatomy diagrams.

Update:

http://youtu.be/isGgsh_10cA

Arch is much tighter and better. Unracking is much proper. Elbow, wrist and bar is almost in a straight line at bottom.
Pinky finger on ring and bar is brought to sternum ending, slightly below nipples.

I just let my elbows rotate naturally. When I forced the rotation at top/start, it caused sharp pain in my elbow joint while benching. So, I'm just sticking to how my body turn it naturally, fully comfortable.

The green dot is where i put my pinky in the video. But after training, I tried putting my pinky on red and bench. This closer grip somehow felt much stronger, easier and comfortable. I think next Monday I try this closer grip.



I aim to bench in a way that it fully hits my lower chest only. This is cause I incline bench and flat bench everyday. No OHP.

This post has been edited by Armesh: Jan 15 2015, 08:31 PM

Yes the closer the grip, the more triceps involvement.

But triceps are smaller muscles compared to chest, and it shud be harder. It's the reason why CGBP uses much less weight than regular bench.

With that grip triceps come in more (we know this 100%)... but maybe the amount of help from chest remains the same (cause my humerus to torso angle remains 45 degree). So there's more total pressing power.

Another point maybe using that narrower grip puts the bar, my wrist, elbow in a perfect straight position (I'm looking for this). Must record again next Monday to see this.

Yes, always include the weight of the bar.

The bar path should NOT be straight for bench press.

My left side is weaker side. Sharp eyes haha. It will even out later on.

Yep, definitely was not tight enough.

Anyway here is the latest one from yesterday:



Much better setup, and got the ideal grip also.

This post has been edited by Armesh: Jan 30 2015, 11:46 AM

Hope so.

2 days ago he was superseting dumbell shoulder press and smith OHP. Freaking did like 8 sets of dumbell shoulder press and another 8 on OHP.

... and before he came bek to do his OHP again i took the smith machine (has built in rack) to do free -weight squats haha.

LOL dafuk revived a 1 year old thread.
Memories, even the gym no longer exist anymore.

Struggling with 40KG, so much memories. Nowadays this is my warmup lolz.

Every gym normally got weigh scale, u weight yourself, then hold the bar and weigh yourself you will know. If gym no weigh scale just bring yours from home.