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Beleriand_K
New member
Keeping your elbows in line with your shoulders can not be recommended unless you are a powerlifter participating in meets and using a shirt. Which you apparently are not. So spare your shoulders and keep a less than 90 degree angle between your upper arms and your body.
Considering your grib width, you should choose a grib, that provides you with a 90 degree angle in your elbow joint when the bar is at its lowest position. If you have a strong chest you can profit from a wider grib, and if you have strong shoulders, you can profit from a smaller grib. Experiment a little, until you find the grib, that suits you the best.
There is three elements in a good bench and you can work on them all at the same time:
Chest:
Do some Paused Dumbbell presses. Lower the DB's to the chest, relax for a few seconds, and then accelerate the DB's. This will improve your starting strength in the Bench Press.
Front shoulders:
Can be improved by doing Military Press. Your MP strength should be app. 2/3 of your BP strength.
Triceps:
They can be trained a lot of ways. For instance by Barbell Lying Triceps Extentions, Skull Crushers, Dips, Push Downs, Kick Backs etc.
