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 answers
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What are some good 5x5 programs I can follow?

I'm looking to start a 5x5 program because I've heard that there are great benefits for beginners just starting to get into weight lifting. What are some good programs, and how can I pick the one that'...
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8 votes
3 answers
1k 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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8 votes
1 answer
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Bench press grip width?

I have a long reach and was wondering what the optimal position is for my grip during bench press. From finger-tip to fingertip I measure 6'6". I currently bench with my ring finger lined up on the ...
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7 votes
3 answers
3k 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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3 votes
2 answers
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 ...
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2 votes
3 answers
333 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 ...
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16 votes
7 answers
18k views

How do I bench press safely without a spotter?

What do smart lifters do when they're working out alone and want to do benchpresses? I have a busy schedule, and it isn't practical for me to have a regular weightlifting partner. I've usually ...
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4 votes
1 answer
925 views

Improving my Bench Press - what muscles are used during what phase?

I'm looking to improve my bench press and I'm having trouble about 1/4 way off my chest - can someone describe what muscles are primarily activated during each phase (break the movement down to 1/4's ...
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7 votes
3 answers
2k views

What exercises can I do to equalize differences in upper-body strength?

I've been struggling with bench recently and have discovered that if my spotter supports the right side of the bar, I'm able to complete the set with considerably greater ease than if I did it on my ...
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  • 511
6 votes
1 answer
317 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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  • 4,497
3 votes
2 answers
1k views

Tips on un-racking weights for bench press

I'm about a month or two into the Stronglifts 5x5 programme and I've stalled on my bench-press. I'm stalling because I can't unrack the bar for the 5th set, the 4th set was pretty easy once I'd ...
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3 votes
2 answers
4k views

Bowflex and similar systems versus free weights

I've been using a cheap set of cement weights to do benches and curls. This has been working well in concert with trips to the gym every few days to do other exercises. I've maxed out the barbell ...
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2 votes
0 answers
100 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 ...
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2 votes
3 answers
262 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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