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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28
votes
10answers
61k views

Stronglifts - Why is my bench press/row progress lagging behind?

I have been following the Stronglifts program since February of this year, so I've been at it about 6 months. I had tried the program before, but I had been away from it for some time, so I started ...
22
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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 ...
20
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4answers
16k views

Is bench press with dumbbells less effective?

Is bench press with dumbbells less effective than bench press with barbell, if so why?
16
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7answers
15k 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 ...
16
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2answers
7k views

Bench Pressing vs. Push-ups

Does bench pressing work out the same muscles as push-ups? If not, What's the difference?
11
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2answers
1k views

In a bench press, are there any tricks for determining which muscles are the weakest?

Is there some trick to determine which of the three basic muscles is the weakest in a bench press? I'm referring to the pectorals, shoulders and triceps. I have been working my chest with dumbbell ...
9
votes
1answer
345 views

Do Different Bench Press Variants Build Muscle Differently?

I once read somewhere (though not somewhere very reputable) that the incline bench press will build more muscle in the upper chest, while the flat bench press will build more muscle in the lower chest....
8
votes
1answer
4k views

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 ...
8
votes
1answer
420 views

Correct elbow location for bench press?

I was watching a video from Strong Lift's Mehdi on bench presses, and I noticed that instead of his elbows going out he heeps them close to his body. I remember a friend telling me to do something ...
7
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3answers
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 ...
7
votes
3answers
628 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 ...
7
votes
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 ...
7
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3answers
1k 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 ...
6
votes
6answers
90k views

Recurring muscle pull in Upper-back/Neck when doing overhead press/bench press - form advice

When I was doing a 5x5 based workout a year or so ago, I had issues when trying to push the weight on the overhead press. Even though the weight felt comfortable in the sense that I could do at least ...
6
votes
1answer
232 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 ...
6
votes
2answers
5k views

Hand position in dumbbell bench press

How does hand position in a dumbbell flat bench affect which muscles are activated? The positions I know are palms facing each other and the traditional palms facing down. On rare occasions I see ...
6
votes
3answers
18k views

When I bench press, why do my hips sometimes cramp up?

When I bench press, I sometimes feel a muscle seize up slightly distal and lateral from my ASIS. I don't know what muscle this is, but I'm guessing it's involved with external rotation or abduction. ...
5
votes
3answers
698 views

Gymspeak for spotting

Usually I have a training partner so it's not an issue, but occasionally I require someone else in the gym to spot me on the bench press. I require that person to help me unrack the bar and rack it ...
5
votes
2answers
3k views

What is the best way to breath while benching heavy?

I've heard both holding your breath for all reps and exhaling on the way up - what is the best approach and/or differences in approach? and are there other breathing patterns?
5
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2answers
2k views

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'...
5
votes
3answers
2k views

Is it ok to just randomly ask someone to spot me?

I've been doing starting strength for a couple of weeks now and have a friend who has been training me in the technique and spotting me on the bench press. This last training session he didn't pitch ...
5
votes
2answers
3k views

Substituting dumbell bench press for barbell bench press

I would like to begin with the strong lifts 5x5 program. The only problem I have is the lack of a spotter or power rack for the bench press. Would it be a good idea to do dumbell bench press instead? ...
5
votes
2answers
7k views

Uneven chest by doing bench press/butterfly

I was eager to exercise so I brought some of the dumbbells home and without anyone's help I started doing butterfly exercise or mostly known as bench press. But this put me in a very huge dilemma. My ...
5
votes
1answer
737 views

Should my wrists have the pressure on them when I benchpress?

Whenever I bench press I notice that the weight is transferring back onto my wrists. I feel I could go to a higher weight but slight pain when doing this is holding me back. Is this because of bad ...
5
votes
4answers
3k views

What are the pros and cons of board bench pressing?

What are the pros/cons of board bench pressing? I know it helps reduce shoulder strain, but what benefits are there based on being able to lift more weight and what cons since you don't have full ROM (...
5
votes
1answer
181 views

Improve benching through adding speed to the lift…how?

I've been 'stuck' at 240 lbs in my bench press. My biggest issue seems to be in the lift off from the chest. From what I've been reading, this could be due to the lack of speed/initial explosive ...
5
votes
2answers
371 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 ...
4
votes
3answers
6k 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 ...
4
votes
2answers
666 views

What can I do to improve my bench press and squat?

I have been working out for a while, my weight is about 150lbs (68kg) and i am about 5'7 (1.70m). I bench press about 135lbs (61kg) and i can squat 250 (113kg). My question is: what kind of exercises ...
4
votes
4answers
753 views

Bench plateau, while other lifts continue to grow

I have been lifting weights for around a year now and my first program I followed was starting strength. Since then I have moved onto greyskull and my training week typically looks like this: ...
4
votes
1answer
146 views

Rotator cuff exercises not intended to build muscle?

Although the reasoning behind using low weights for rotator cuff exercises has been discussed in this post, I still feel that there is something I am uncertain about. I have heard people say about ...
4
votes
2answers
128 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 ...
4
votes
1answer
2k views

Arching the back during bench press

How dangerous is arching your back while doing a bench press? I've seen tons of guys in the gym who greatly arch their back off the bench, assumedly to assist with the lift. Is this bad, or just an ...
4
votes
5answers
3k views

Can't seem to do a proper bench press … any reasons as to why?

My bench press, aside from me not liking the motion of the exercise, nor the overrated outlook on it in general, is pretty crappy, even with attempts to improve it. I follow a strict regimen only ...
4
votes
1answer
906 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 ...
4
votes
1answer
80 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 ...
4
votes
1answer
5k views

Benefits of dumbell bench press with palms facing towards yourself

Can someone please tell me which muscles are involved when dumbbell bench press is done with palms facing towards yourself? I tried it with my elbow tucked by my side and next day I didn't feel ...
4
votes
1answer
228 views

How to create the leg drive and keep shoulder blades together while bench pressing?

I have heard various powerlifters on youtube to use the leg drive(1) and keep your shoulder blades tucked in or together throughout the rep(2) (just as we do on the low bar squats) while doing the ...
3
votes
5answers
191 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 ...
3
votes
5answers
5k views

Doing rotator cuff exercises prior to bench press and shoulder press and any other exercises

Is it a good idea to do rotator cuff exercises (as a means of prevention of injury) using weights prior to doing exercises that utilize the rotator cuff such as the shoulder press or bench press and ...
3
votes
2answers
117 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 ...
3
votes
2answers
3k 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 ...
3
votes
1answer
89 views

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 ...
3
votes
2answers
918 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 ...
3
votes
2answers
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 ...
3
votes
1answer
1k 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 ...
3
votes
3answers
121 views

Submaximal benching: are failed reps always controlled?

I saw a video of a guy catastrophically fail at benching and drop the bar from an almost locked position. I also learned that he later died of internal injuries. He even had 3 spotters, so I no longer ...
3
votes
1answer
210 views

difference between gym weights and home weights

at home I have a york fitness bar and york weight plates...the bar is 5kg I believe...I stack 4x10kg plates and 2x5kg plates on there for a total of 50kg. Now at the gym the bar is 20kg, but it is ...
3
votes
3answers
2k views

Power rack safety bars are either too high or too low

The guards are either too high or too low. When I put them too low the bar still touches my neck if I was to bail out of a lift. When they are 1 hole up the bar doesn't touch my chest (even when I ...
3
votes
3answers
477 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 ...