Questions tagged [bench-press]

An exercise where the athlete lays with their back flat on a bench (or other surface) - that is either parallel to the ground, or at an angle - and their feet on the floor, while lifting a weight (or set of weights) from their chest straight up (perpendicular to the floor).

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1answer
55 views

Delavier: Is it correct to bench press with demi-reps?

https://www.youtube.com/watch?v=lc9dABOpu4Q is this a good execution? Can it hurt lumbaries? Is it correct to do demi-reps?
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How to strengthen my triceps for dumbells bench?

I do dumbells bench press on Tuesday, and my triceps on Saturday. I would have expected my triceps not to limit my bench press practice anymore, but instead, they didn't have a positive effect. Worse: ...
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Stable shoulder position in bench press vs pushups?

When performing the bench press, usually you are advised to pinch your shoulder blades back and down in order to get your shoulder joint in the most stable/safe position. Also it's pretty common to ...
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102 views

What exercises can temporarily replace the barbell/dumbbell bench press?

I injured my shoulder rock climbing and I cannot bench press anymore as I get pain in that range of motion. Dumbbells are painful too. I can still overheard press fine, and I can do straight bar dips, ...
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36 views

giving the left shoulder a rest. can I train squats and\or the right arm?

Despite being cautious with the bench press I noticed I feel my left shoulder a bit more when I do reverse grip lat pull down as per the picture below. I was considering training the right arms and\...
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220 views

Bench 225 in two months?

My current bench press 1-RM is close to 170 lbs. Is it possible to bring my 1-RM to around 225 lbs in just six weeks (without pills, steroids, etc.)? If not, how much could I increase my max by at ...
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117 views

Strength program

I am 29 and been working out for about a decade now and feel like i hit a point where my strength is not developing anymore. My total in squat, deadlift and bench was stuck between 1305 and 1350lbs ...
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1answer
154 views

I have exactly one month and ten days to get in unbelievable shape

This will be my first and probably only post on here. I have physical fitness tests for my police program in Quebec, Canada, in exactly 1 month and 10 days as the title says. Tests are: -2,8km in ...
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1answer
224 views

Flat dumbbell press and incline dumbbell press (45°) [retraction,weights motion path]

How to retract my scapula? On YouTube people often show retraction in such a way that it creates an ass-crack in between the shoulder blades, but when I try to retract like them, I retract but such ...
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1answer
173 views

Breathing during bench press (mark rippitoe)

“No breath taken during the set will involve the complete exchange of the full tidal volume of your lungs. This takes too long, requires too much relaxation, and is unnecessary. Breathing during the ...
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1answer
77 views

Could have benefits of one arm dumbell bench-press?

I have incorporated dumbell bench-presses into my workout routine. I use progressive overloading, so every second or third workout I increase the weight I lift. Until now it has worked well and I have ...
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1answer
123 views

Alternatives for Bench Press

My ophthalmologist advised me to avoid the bench press due to some strain in the eyes. But given the importance of bench press in body building and power lifting, avoiding bench press may have ...
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287 views

Wrist Position Bench Press vs. Overhead Press

Why does it seem to be okay to bend your wrist in an OHP (many many tutorials show it that way) whereas it's highly adviced (even from the same people doing these tutorials) to get your wrist in a ...
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175 views

Bench press (starting strength by Mark Rippitoe)

"The pectoralis minor helps stabilize the rib cage into the arched position when the scapulae are anchored by the traps and rhomboids" How scapulae are anchored by traps and rhomboids? I didn't get ...
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326 views

Benching/pressing more than three times every two weeks on Starting Strength

On Starting Strength, the lifter is only supposed to be doing bench press every other workout, and similarly for overhead press, so that one is only bench pressing (or overhead pressing) three times ...
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174 views

Explosive bench press form

When I'm doing a regular bench press I have my shoulder blades slightly pinched together such that it raises my shoulders off the bench because I'm lying on them. I've felt like this gives me more ...
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82 views

Elbow Position During Bench Press

I was recently watching some videos on bench press form and most of them told me that my elbows should not go pass my shoulders during the exercise. I don't get it, I see pro bodybuilders do it all ...
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I have atrophied pectorals. How should I train them ? Pictures

Before I show you my photos taken from different angles, I want to explain how I train. Biological informations AND Diseases I'm a 22.5yo male, 1.70m (67 inches), I think I'm between [20 ; 25]% BF. ...
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Incline or Flat Bench First? Dumbbell or Barbell First? Why?

I've been following a weightlifting workout where the chest workout is in this order: barbell incline chest press dumbbell incline chest press barbell flat chest press I've seen incline ...
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How much will I be able to bench press?

We recently purchased a family gym membership, as our daughter has gotten into weight lifting to help her with sports. I told her I would go to the gym with her tomorrow night, and I'm nervous about ...
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how to keep the chest tendon injury free while training heavy bench press?

Here and here you can see me bench press 200 Kg. I don't bench 200Kg 440 Lbs all year long. After reaching the 200, it goes down gradually back to 160 and then 160 for 2 reps and slowly up. I use ...
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2answers
116 views

Resistance training and avoiding chronic injury: are squat/deadlift/bench safe?

My number one priority with resistance training is minimising the risk of chronic damage to my body over decades of lifting weights. I have found lots of conflicting information on this, and a lack of ...
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470 views

Does proper incline bench form require pinched shoulder blades?

I know you're supposed to pinch your shoulder blades on flat bench - it feels proper. It used to feel fine on incline as well but the twice in the past two weeks (attempting PRs) I've felt ...
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1answer
91 views

Why big weight bench press makes me feel less sore?

The following is one experiment I have done: Bench press to exercise my chest. Method One: 50KG, 8~10 reps, 10 sets. During the next two days, my chest muscle did not feel as painful and sore as I ...
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2answers
113 views

Bench pressing when your feet are not touching the ground: dangerous? Risks?

I recently bought a cheap bench and just set it up. You get what you pay for I guess: the construction is quite flimsy. Furthermore the bench seems just a bit too high off the ground. As such when I ...
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1answer
228 views

I feel no burn from the bench press

I've been lifting on and off for years, and recently have returned to it. However the bench press has always been an exercise in which I encounter very little payoff or progress. Whenever I get a good ...
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803 views

Can weighted Pushups replace Benchpress?

I've been training my upper body using only body-weight for a long time now, and I recently started using a weighted backpack with nice tight straps (~+30% of my body-weight) directly over my center ...
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1answer
777 views

Stronglifts 5x5- How can I catch up on weak dead lift and bench?

I've started stronglifts 5x5 about 7 weeks ago. I have started out with a completely empty bar (20kgs) and moved up to the following: Squat 105Kg, Deadlift 102.5Kg, Bench 62.5Kg, OH Press 55Kg, Row ...
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Is Rich Piana's strength achievable without anabolic steroids?

I know you can't get his size without them, but that's not my mission. I want to be as strong as him. You can be as strong as someone without being as big -- and vice-versa. From watching his videos ...
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3answers
229 views

why do we need more rest when lifting heavy?

in relation to this question below: possible paths to increase bench press from 140kg (308 lbs) to 160 kg (352 lbs) - for 1o reps rest time which is around 48-72 hours at the level you are, or ...
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804 views

possible paths to increase bench press from 140kg (308 lbs) to 160 kg (352) - for 1o reps

I really liked this question below and its answer. Improving my Bench Press - what muscles are used during what phase? I am looking for to increase my bench press from 200 kg to 220 kg. one way I ...
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141 views

how can I carry on doing heavy bench presses for a long time?

I do bench press twice a week. Tuesdays and Fridays. every week I do 180 Kg. I have been doing this for months now. OK I cycle every 6 weeks how I get to 90% or 100% but I keep it high. Sometimes ...
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309 views

Is a bench press with a swiss bar easier on the shoulders than with a standard bar w/ overhand grip?

It seems like I strain my supraspinatus too often when bench pressing with my standard bar w/ overhand grip; how do bench presses with a swiss bar compare using a grip parallel to my torso? Would ...
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674 views

Difference caused by grip width on bench press

Background I've been fooling around with some variation in grip width on the bench press lately. I've had a trainer help me find my "ideal" width, which I use most of the time. I.e. the width where ...
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83 views

Holding weights on bench press flyes

After my regular 4 sets of flyes, I do one more set with heavy weight stretching my pectorals as long as I can just like the image attached, Stretching can last 10 to 15 seconds depending upon the ...
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1answer
101 views

Query on Guillotine press

I have been doing the guillotine press for two weeks due to the unavailability of an incline bench at my gym. I heard that it can cause serious rotator cuff injury when used long term. I wanted to ...
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1k views

Is it ok, if i put my leg up on the bench while bench press

If this position is wrong? and when bringing the weight down, Do i need to rest bar on my chest slightly?
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1answer
301 views

My buddy benched 450, is this possible with no steroids?

Although he is a kind friend of mine and I do not believe him to be a steroid user or have seen any symptoms(back acne, packing on mass ridiculously fast, etc.), my buddy in the gym in my high school ...
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360 views

Does having little triceps muscle affect chest excercise?

I gave recently begun going to the gym and I have been doing chest excercises. Whilst doing these, I gave found my triceps limit me as my stronger right arm can lift much more than my left were I have ...
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86 views

How do you make progress in two different pressing exercises at once? [closed]

How do I program both benching and dumbell overhead press with the goal of getting better at both?
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127 views

Bench press - unracking bar bell

What is the correct way to unrack the barbell when bench pressing? Should you attempt to almost slide it as opposed to simply lifting it up? I know sliding is a lot easier if the hooks are flat but ...
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1answer
858 views

Bench press - shoulders down and back

I'm unclear on exactly what keeping "shoulders down and back means". Does "down" mean extending your chest such that the shoulders stay back in position? And back meaning simply don't shrug them up ...
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94 views

Bench press - arm position

I fully extend my arms when bringing the barbell up from my chest, is this the correct approach or should they not be fully locked?
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5k views

Bench press grip, thumb placement

What is the best practice as far as the thumb goes with respect to the bar? I normally have my thumb aligned with the rest of my fingers, but I often get asked why I don't wrap my thumb around the ...
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1answer
3k views

Is it safe to bench press another person?

My bench max is 225, and I am seriously considering benching my 150 Ib friend at the gym. He says I can do it if I want. Is this safe, and what is the worst outcome. What is the likely outcome?
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6k views

Will incline press target shoulders more than chest?

In madcow 5x5, it states you can substitute incline press for overhead press, which focuses on the shoulders. Does this mean incline press works shoulders primarily, too? I am confused here, I thought ...
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Shoulder feels sore/strained after 10 sets of 10 on Bench Press?

So I went to the gym today, I got on the bench and did 10 sets of 10 reps, using medium weight, took about 30 minutes to complete, only thing I did other than biking and a few chin ups, and now my ...
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1k views

I bench and squat way more than what I deadlift?

So I am pretty confused here because my deadlift is supposed to be more than my bench and squat. Currently, my bench is 225 while my squat is 315. My deadlift is only 135. I don't know why this is. ...
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2answers
2k views

hamstring pull when bench pressing

I was doing a 4RM on my bench press today, and on the last one (it felt like) it was moving about 1cm/hour. I got it up, but I felt my foot come off the floor and I pulled my hamstring. The hamstring ...
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Exercising assisting muscle then main muscle day after day? [closed]

So here is my question: Say on Monday you do the bench press and on Tuesday you do the shoulder press. Can this be okay or is it not enough rest because shoulders and triceps assist with the bench ...