Thread: Proper Bench Form

Originally Posted by pekinpitman

Good info about arching your upper back as opposed to your lower back. i see guys getting twisted very bad when they have a huge arch and their butt comes off of the bench.

If your butt comes the bench your feet are to wide. Try it sometime. Get in your setup. Pull your feet in narrow and try to lift your butt off the bench with your leg drive. It comes up easily. Now, widen your feet wide enough that when you drive your feet down hard your butt barely touches the pad but doesn't leave it. It essentially shortens your legs. Once you're used to it, you don't even have to think about keeping your butt down.

Never really had any issues with my bench, I got right shoulder pain in early days but paid more attention to how I was benching compared to my left side and no dramas ever since.

Great helpful post!!!

Tuck those tris to your lats. Keep your elbows in front of the bar. You will prevent a shoulder surgery and your lifts will climb like no other.

Originally Posted by born

Tuck those tris to your lats. Keep your elbows in front of the bar. You will prevent a shoulder surgery and your lifts will climb like no other.

I’m that guy

Who fuckin benched like a moron whilst younger and fucked the shoulder

Now — I just don’t B.B. bench
All dumbbells different grips and motions
It works well and doesn’t irritate my shoulder bc it’s a diff movement

I kinda just miss benching tho ya kno?
Lesson learned the hard way


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Originally Posted by born

Tuck those tris to your lats. Keep your elbows in front of the bar. You will prevent a shoulder surgery and your lifts will climb like no other.

I used to tell my benchers to imagin they had a pencil squeezed (gripped) in their armpits between the triceps and lats. To try not to drop the pencil throughout the lift. I'd remind them of it until it was second nature.

great tips, ill have to try a few of them.