Physical Fitness Stack Exchange
Physical Fitness Stack Exchange

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).

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).

153 questions
3
votes
1 answer

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 but keep them down?
Imran Azad
  • 233
  • 2
  • 7
2
votes
3 answers

Stuck in 100kg 1RM, how to improve

I was stuck into 85kg benchpress for a while (like 10 reps for 3 sets). Few monthes ago, after watching a youtube video from an Italian body builder I've used the strategy of "micro loading" in order to lift more weight. Essentially what I did for a…
user8469759
  • 171
  • 9
2
votes
0 answers

Role of ribcage in benchpress

In this video on benchpress self unrack by Kabuki strength, it is mentioned of "drawing the rib cage down" when self unracking. What exactly is meant by this, and how does this aid in the bench press?
tryst with freedom
  • 1,455
  • 5
  • 16
2
votes
1 answer

Conflicting information on how to rack/unrack bar in bench press

At 5:52 of Alan thrall's explanation of how to bench press, he says to unrack the bar by dragging it horizontally. I can't seem to pull this off. However, in certain other videos, an explanation is given involving lifting the but up to lift the…
tryst with freedom
  • 1,455
  • 5
  • 16
2
votes
3 answers

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 50kgs. Lel. I'm thinking of switching to a…
user33409
2
votes
0 answers

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 protein per kg, and I have a PT checking my form. My…
user33409
2
votes
1 answer

Delavier: Is it correct to bench press with demi-reps?

https://www.youtube.com/watch?v=lc9dABOpu4Q is this a good execution? Can it hurt lumbaries? Is it correct to do demi-reps?
JarsOfJam-Scheduler
  • 417
  • 2
  • 10
2
votes
1 answer

Bench press - unracking bar bell

What is the correct way to unrack the barbell when bench pressing? Should you attempt to almost slide it as opposed to simply lifting it up? I know sliding is a lot easier if the hooks are flat but on some benches the hooks are quite deep so what…
Imran Azad
  • 233
  • 2
  • 7
1
vote
2 answers

How to prepare for a bench PR?

I would like to try increase my 1RM on bench, in about two weeks, and I would like to know what are some general tips I could keep to have it actually work out? For example, Should I try cut off benching at a certain period before the target day?
tryst with freedom
  • 1,455
  • 5
  • 16
1
vote
2 answers

How to adjust the incline bench machine?

I have an inclined bench machien at my gym which looks sort of like this: And there are two things we can adjust on it, the seat height and the starting position of the handle + weight part. How should I adjust to the measurements of my body and…
tryst with freedom
  • 1,455
  • 5
  • 16
1
vote
1 answer

Hand getting excessively extended when bench pressing with bulldog grip

I've been benchpressing with the normal grip, and it hasn't been going so well, so I started to switch to bulldog grip. Now, the new issue I face is that I am experiencing quite a bunch of hand extension. That is, when I bench press my hand is…
tryst with freedom
  • 1,455
  • 5
  • 16
1
vote
0 answers

Why is the bench press harder than push ups and dips?

So if you put yourself in a push up position on a digital balance it clearly tells you how much weight you are pushing. Apparently on the top position with straight arms you are holding 61% of your total bodyweight on your palms. On the bottom…
Nightify
  • 11
  • 1
1
vote
1 answer

Is it normal to have a stiff neck after a dumbbell bench press 3 reps session?

Is it normal to have a stiff neck after a dumbbell bench press 3 reps session? I mean, I don't feel like moving my neck too much uptill some time after bench pressing. Is that normal?
Murali
  • 11
  • 1
1
vote
3 answers

Explosive bench press form

When I'm doing a regular bench press I have my shoulder blades slightly pinched together such that it raises my shoulders off the bench because I'm lying on them. I've felt like this gives me more tightness and force when lifting heavy, contributing…
JacobPariseau
  • 173
  • 4
1
vote
3 answers

Is it ok, if i put my leg up on the bench while bench press

If this position is wrong? and when bringing the weight down, Do i need to rest bar on my chest slightly?
Ashwith Ullal
  • 155
  • 1
  • 5
1
2