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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2
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1answer
482 views

How does a "seated chest press" machine differ from a regular bench press?

I have a multi-gym machine very similar to the one shown. It allows me to emulate a bench press from a seated position, I think this is exercise is called a seated chest press? I have never done a a ...
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2answers
72 views

Should I upwards rotate my shoulder-blade in bench press?

everyone knows the great advantages that scapular retraction provides in bench press (discussed for example there). Now I want to make a point. As explained there (but also there), The scapulohumeral ...
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2answers
169 views

Shoulder pain when benching heavy

I have recently been pushing my bench weight to the point where I'm just barely able to push the bar up on my last rep of the set. I've recently noticed that I've been getting a sharp shoulder pain in ...
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1answer
105 views

Analysis of the bar path in bench press

I wanted to do a deep analysis of the reason behind the ideal bar path in bench press. There are many sources telling us that the ideal bar path is something like this (a J pattern on the way up, and ...
2
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1answer
90 views

Cannot keep elbows straight in bench press

I need some advices about how to keep my elbows straight under the bar during bench press. It is known that having elbows in front of the bar creates unnecessary torque on both the elbow and the ...
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2answers
216 views

Will reducing rest between sets make push ups better for hypertrophy?

Some personal stats: 52 yo. 140 lbs. 5'9" My max for push ups in one set is around 35. My 1RM for bench is 145 lbs. If I use 75% 1RM for doing sets of 10 reps, I should lift around 110 lbs. If I ...
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1answer
142 views

How to rack/unrack the barbell properly in bench press

I have seen in my gym plenty of people unracking/racking the barbell like Jeremy Ethier in the following picture. He has the bar exactly above his eyes. But when I bench press, I don't feel safe when ...
3
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1answer
166 views

How Can I Optimize my Bench Press Training

Last week I learned that my states RAW bench press record in my weight class is only 15-25 pounds heavier than my current 1RM, so I am going to break it. The record is sitting at 286.60 lbs, and ...
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1answer
80 views

Is deloading useful for recovering?

I think I'm I have a tendon or ligament à bit hurted at the bottom left side of my left chest because for 1 month I've rushed at weights (I've increased it to fast). Should I decrease the weight and ...
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0answers
200 views

Why is the bench press harder than push ups and dips?

So if you put yourself in a push up position on a digital balance it clearly tells you how much weight you are pushing. Apparently on the top position with straight arms you are holding 61% of your ...
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1answer
187 views

Is arm shivering an indication that you need to reduce the weight you are lifting?

I'm pretty new to lifting (~1.5months) and I have been following the Bigger Leaner Stronger workouts. They mainly focus on high weight low rep training. The book asks you to lift about 70-80% of your ...
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1answer
88 views

Biceps pain during chest work

I have been working in the gym for a long time, 2 months due to my quarantine, I did cardio and some light exercises at home to stay active. I went back to the gym about 2 months ago, the first 2 ...
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2answers
124 views

Is the bench useless?

Apparently function of the tricep is also pulling the humerus back, and function of the chest is also pulling the humerus down. And Indeed pullovers are listen as both back and chest builders. And ...
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1answer
71 views

Is it normal to have a stiff neck after a dumbbell bench press 3 reps session? [closed]

Is it normal to have a stiff neck after a dumbbell bench press 3 reps session? I mean, I don't feel like moving my neck too much uptill some time after bench pressing. Is that normal?
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1answer
113 views

Expected progress for beginners in 6 months

I've started weight training a few weeks ago with light weights. 39 years, 189cm, 89kg, never trained before. Right now I'm doing 2 sets of 10 reps with 6.5kg dumbells in bench press. I can do more, ...
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5answers
237 views

Increase bench press 1RM

I want to increase my 1RM on bench press. I lift about 2 years. At the beginning it went great and fast. But when I reached 220 lbs it stopped. It hasn't changed in the last year. I go bench press ...
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2answers
125 views

Shared space incline equipment options (living room)

I exercise in a shared family space, so no 'dedicated' exercise equipment would work. When doing weight lifting with dumbells/powerblocks, often the exercises require some form of 'incline' for chest ...
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3answers
953 views

Bench Press Form Check

I've been working on my technique for the barbell bench press. I used to do a pretty flat bench press but I've recently tried to use the technique taught by Scot Mendelson. Namely, the setting onto ...
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1answer
277 views

Should I bench press without an arch during training?

I currently barbell bench press twice a week; a 1x5 on Tuesday and a 5x5 on Friday. On each of these days, I perform all of my reps with a powerlifting style bench press setup: back arch and leg drive ...
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1answer
73 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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3answers
106 views

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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1answer
103 views

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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1answer
137 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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1answer
46 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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3answers
659 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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1answer
130 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
166 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
304 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
195 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
92 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
132 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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2answers
539 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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1answer
193 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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3answers
800 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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3answers
193 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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1answer
92 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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2answers
388 views

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. I ...
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3answers
10k views

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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13answers
12k views

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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3answers
2k views

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
163 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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1answer
655 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 ...
2
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1answer
104 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
279 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
657 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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2answers
1k 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
921 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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2answers
3k views

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
253 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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2answers
1k 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 ...