The mystery of the bench press

[TheProject]

Okay guys, I hit you all up for help with my squat, now I'm looking for some advice on my bench.

For some reason, I cannot get tight and stay tight on the bench. I try to squeeze my shoulder blades together, drive myself back on my traps, but I just lose tightness and end up throwing my shoulders forward. I understand, in theory, what I'm supposed to do, but I'm having a hell of a time replicating it, so bench days are frustrating the hell out of me.

Anyone have any tricks for learning how to stay tight on the bench?

 

[rjl296]

id like to know to- my bench needs some help

 

[BigBadBootyDaddy29]

It is hard to explain, you just need to have it all click for you and you'll be like shit, that was easy, it is like learning to power clean, you know step by steo what to do, it is just a question of doing it......tuck my elbows into my lats tight, flex my lats, and when lowering the weight I try to get the mental picture of pinching my shoulder blades together, like the are a machine that takes the weight down, and on the way up I try to keep the lats flexed and picture my shoulder blades separating to raise the weight up.....you might read this and be like what the fuck? but it has worked for me over the years, so I figured what the hell, maybe it'll make sense to you.

 

[BigBadBootyDaddy29]

Also.....as the weight goes down, I imagine myself driving my elbows through each lat so they meet....I would practice this over and over until I would just do it second nature.....again, I hope that made sense and maybe u can get a little something from it.

 

[Liftbig]

id like to know to- my bench needs some help

id like to know the girls phone number in your avatar

 

[endpoint]

what is your bench set up? do you get a lift off?

 

[TheProject]

what is your bench set up? do you get a lift off?

Well, my setup consists of planting my feet, laying back on the bench, gripping the bar, attempting to bring my shoulder blades together, and drive back onto my traps with my legs.

I do get a lift off at heavier weights, particularly when I use a comp grip, and that sometimes helps, but even if I start off tight, I have a tendency to lose tightness as I bring the bar down, probably at about a 2-3 board height.

 

[spatts]

id like to know the girls phone number in your avatar

You already have my IM handle. Isn't that enough?

 

[Liftbig]

well i guess your right, but the more the merrier right?

 

[Grantsdu]

Practice with light weight till you feel you have it right and gradually work up. Help you find your weekness too.