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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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How to stop barbell rolling back to extend wrist in benchpress?

Some times when I bench press, I notice that the barbell likes to roll back along the surface of my palm to extend my wrist. Today I believe I got a wrist sprain due to it. What could I do to stop ...
tryst with freedom's user avatar
3 votes
1 answer
80 views

Are flared elbows better for upper chest?

I was told that the positioning of the clavicular head meant that the muscle was activated best when the arms are flared, almost 90° to the body. I'm just wodnering if this is true?
Ethan's user avatar
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Explanation of bench press form

I know from experience that the proper form for best muscle activation and the most power is opening the chest. Done by tightening the traps to retract the scapula and contracting your lats to bring ...
Ethan's user avatar
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1 vote
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Is lower chest isolation necessary?

As a beginner, like a lot of beginners, I did way too much volume. Eventually, I went in the complete other direction and currently use a high intensity, low volume regime. I now do 6 working sets per ...
Ethan's user avatar
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3 votes
2 answers
221 views

How to warm up for a PR attempt

I failed a 120kg bench PR a few weeks ago, after which I went down to 117.5 and succeeded, so I know I was very close. I decided to wait 4 weeks and try again which I'll be doing soon. One vital part ...
Ethan's user avatar
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Bench press: To forcefully keep the scapula retracted or not?

It seems so there are two camps of people online in regards to scapular retraction benchpress: Benching without scapualr retraction makes you much more injury prone, and retracting makes you stronger ...
tryst with freedom's user avatar
2 votes
1 answer
363 views

Pronated vs neutral chest press

The machine I use for upper chest uses free weight instead of a cable stack but my question is regarding the handles, which are similar to the picture below, and resulting hand position. Using the ...
Ethan's user avatar
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-1 votes
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How to do the tip method of failing bench without ending with a chest injury?

Every time I do the method of tipping away the weights when I want to fail doing the bench press alone, it seems so I pull something on my chest. Could someone give me some tips on how to do this ...
tryst with freedom's user avatar
-2 votes
1 answer
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Is it safe to bounce the barbell from the chest at bottom of bench press?

I've seen a lot of power lifters do this when risking very heave load. I would like to ask, is this actually safe? What are some possible risks involved? Self research effort: I looked up google and ...
tryst with freedom's user avatar
2 votes
3 answers
1k views

Stuck in 100kg 1RM, how to improve

I was stuck into 85kg benchpress for a while (like 10 reps for 3 sets). Few monthes ago, after watching a youtube video from an Italian body builder I've used the strategy of "micro loading" ...
user8469759's user avatar
1 vote
2 answers
321 views

How to prepare for a bench PR?

I would like to try increase my 1RM on bench, in about two weeks, and I would like to know what are some general tips I could keep to have it actually work out? For example, Should I try cut off ...
tryst with freedom's user avatar
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What is the proper way to bench?

I just started getting into fitness and want to know what the standard form for bench press is. How would I know if I'm doing it right?
Mango's user avatar
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1 answer
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Getting dumbbells on knees for the dumbbell benchpress

For doing dumbbell benchpress, I've figured one can simply farmers carry the dumbbells to the narrow end of the bench, but what is the proper form to get it up onto the knees for the position before ...
tryst with freedom's user avatar
2 votes
0 answers
40 views

Role of ribcage in benchpress

In this video on benchpress self unrack by Kabuki strength, it is mentioned of "drawing the rib cage down" when self unracking. What exactly is meant by this, and how does this aid in the ...
tryst with freedom's user avatar
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3 answers
47 views

How to keep foot when doing a benchpress?

Some people keep foot flat on ground when benching, some do with toes on the ground with heels lifted... how do I figure out what's correct for me?
tryst with freedom's user avatar
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Losing upperback tightness at top of concentric of bench-press

When I push the bar to the very top when doing the bench press, it seems so all tightness I had in my shoulders go away. Am I doing something wrong or am I supposed to intentionally limit the ...
tryst with freedom's user avatar
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1 answer
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Bringing the bench press together

I got all the cues for bench press that is needed I think: Arching the back Engaging the lats by tuckign the shoulder Planting feet Valsalva maneveur The only problem I have is in bringing all of ...
tryst with freedom's user avatar
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Back tightness problem in barbell self unrack benchpress

I'm trying to follow the barbell self unrack which involves laying on the bench as normal, doing an upright row and then dragging the feetback into using your body as a lever to wedge out the bar. ...
tryst with freedom's user avatar
1 vote
2 answers
509 views

How to adjust the incline bench machine?

I have an inclined bench machien at my gym which looks sort of like this: And there are two things we can adjust on it, the seat height and the starting position of the handle + weight part. How ...
tryst with freedom's user avatar
2 votes
1 answer
223 views

Chest press vs flys

I understand the practical differences between these two exercises And that then you work the just in different ways, but my question is why... from a more technical standpoint? I ask this because ...
Ethan's user avatar
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3 votes
2 answers
234 views

What will happen when i used 2.5 kg heavier dumbbell on my right side during bench press?

I’ve started to consistently going to the gym for around 7 months now, and I’m seeing good results for which i am satisfied. On one of my training sessions, I accidentally picked up 2.5 kg heavier ...
Hawn's user avatar
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Why is my incline bench the same with dumbbells as it is with the barbel

I have heard that your bench press should be around 15% weaker with dumbbells as it is with the barbell. This pretty much holds true for my flat bench. All these stats are for sets of 6: for incline ...
Ethan's user avatar
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0 votes
1 answer
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What is the effect of inclining the bench for a Guillotine/Gironda-neck press?

I think a GNP emphasises the upper/clavicular pecs more than a standard bench press. Inclining the bench for a normal bench press also emphasises the clavicular head (upper portion) of the pecs more ...
TylerDurden's user avatar
1 vote
1 answer
73 views

Maximum bench press

I am 6'2, currently 87kg and have been training consistently for 18 month now. My 1 rep max for bench press is 115kg. What is a reasonable lifetime goal for max bench press for a natural lifter such ...
Ethan's user avatar
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1 vote
1 answer
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Hand getting excessively extended when bench pressing with bulldog grip

I've been benchpressing with the normal grip, and it hasn't been going so well, so I started to switch to bulldog grip. Now, the new issue I face is that I am experiencing quite a bunch of hand ...
tryst with freedom's user avatar
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1 answer
49 views

How to stop barbell from being reracked during eccentric?

On the bench press, I keep accidently reracking the barbell on the eccentric. I believe this is happening due to an exaggerated J curve bar path when pressing. Any advice on how to solve? A bit more ...
tryst with freedom's user avatar
2 votes
0 answers
62 views

New Bench Press Rule: How can we modulate our back arch/grip width so that the rep is valid?

Arching the back as much as we can and/or widening the grip reduces the chest range of motion. However the new powerlifting rules require the elbow being lowered below the shoulder heigth. Now, since ...
Kinka-Byo's user avatar
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2 votes
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Which is the proper point of contact with the bench in bench press?

When I perform the bench press, and all similar exercises where it is usefult to brace against the bench (by thinking of squeezing the its fabric), such as dumbbell inclined press etc, I feel a ...
Kinka-Byo's user avatar
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4 votes
2 answers
149 views

What is the rationale between the ninty degree at the elbow for pressing motions?

Considering the dumbbell overheadpress, benchpress and so on. I find that in all these exercises, an important point is to not go beyond ninty degree at the elbow. Why is this?
tryst with freedom's user avatar
1 vote
1 answer
127 views

How exactly should a spotter help someone get the barbell up when doing the benchpress

I got so far that I should stand to the side of the head of the bencher, but how exactly am I supposed to the rerack the bench in case it gets stuck? Should I try to do a deadlift or a bicep curl or ...
tryst with freedom's user avatar
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1 answer
65 views

How does one properly load the lats in a powerlifting Benchpress?

I have been searching the a lot but I can't find any good explanations on this. One cue that seems to get at this is "bending the bar", but I think this cue is detrimental to my bench. Could ...
tryst with freedom's user avatar
0 votes
1 answer
120 views

How to achieve ridiculous endurance

https://www.youtube.com/@jmi75leja/videos The guy in this video benched his own bodyweight 66.5kg/156lbs x 601 times and he also benched 95kg/210lbs x 80 repetitions without ever racking back the ...
icecream's user avatar
2 votes
1 answer
144 views

Conflicting information on how to rack/unrack bar in bench press

At 5:52 of Alan thrall's explanation of how to bench press, he says to unrack the bar by dragging it horizontally. I can't seem to pull this off. However, in certain other videos, an explanation is ...
tryst with freedom's user avatar
3 votes
1 answer
696 views

Why is a barbell bench press stronger than a dumbbell bench press?

When I maxed out my bench press, I could lift 150 pounds. However, I only lift a maximum of 60 pound dumbbells however I try. I could not lift 65 pound dumbbells (130 pounds) but I could lift a 150 ...
CPlus's user avatar
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2 votes
1 answer
238 views

Does using dumbbells have stability advantages?

I am just seeking clarity here. Bench pressing with a bar vs using dumbbells. When it comes to strength and stability, does one offer a greater benefit than the other? I heard using dumbbells has a ...
Bri Han's user avatar
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2 votes
1 answer
805 views

What is the bench press form for every day life?

I know several power lifters and they all arch while lifting. On my journey to increase strength and power for practical, every day use, these friends have been encouraging me to adopt the arch style ...
Bri Han's user avatar
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3 votes
1 answer
374 views

Can bench pressing an unevenly loaded bar lead to injury?

I am new to fitness and weight lifting. I was doing bench press and asked my(2) partners to load 12.5 kg each side. One of the loaded 12.5 kg right side and other didn't hear properly and loaded 15 kg ...
Rishabh Jain's user avatar
-4 votes
1 answer
175 views

How to up my bench?

I bench 90kg for 10 reps after 3 months of training. I'm quite disappointed as my friend and I started at the same time and he's benching 110kg for 10 reps, although he weights 15 kgs heavier. I ...
user avatar
4 votes
1 answer
333 views

How to avoid "leading shoulders" when doing benchpress

https://youtu.be/xQTMhydmWAM?t=159 Sometimes I get into this position, when my shoulder is doing the majority of the work. What are some exercises to fix this? I imagine it would involve scapula ...
user avatar
2 votes
3 answers
483 views

Program for people with crappy genetics?

Did SS for 1 year. Bench is stalled at a pitiful 50kgs. I have worked with PTs, track calories religiously, eat 2x bodyweight. I gained 3 kgs in the last 3 weeks and my bench went down from 60kg, to ...
user avatar
2 votes
0 answers
125 views

Is it possible to get weaker despite weight gain?

Training about 1 years overall. Following a 3 day ppl split. Gained 3 kgs (from 61 - 64) over the last 3 weeks but bench press went from 60 kg to 50kg. I'm tracking calories religiously, eat 2x ...
user avatar
2 votes
2 answers
246 views

How would you replace the bench press for chest hypertrophy?

although I like the bench press very much, I think I'll stop doing it as it causes me right scapula pain in the point shown in figure. This probem occurs if I perform barbell bench press, dumbbell ...
Kinka-Byo's user avatar
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3 votes
1 answer
894 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 ...
Mr. Boy's user avatar
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7 votes
2 answers
461 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 ...
Kinka-Byo's user avatar
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1 vote
2 answers
203 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 ...
Daniel's user avatar
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2 votes
1 answer
701 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 ...
Kinka-Byo's user avatar
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2 votes
1 answer
596 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 ...
Kinka-Byo's user avatar
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3 votes
2 answers
366 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 ...
Michael Curtis's user avatar
3 votes
1 answer
527 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 ...
Kinka-Byo's user avatar
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3 votes
1 answer
224 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 ...
Eric Warburton's user avatar