Reply With QuoteOriginally Posted by BigB
Definitely a form issue. This is not a challenging weight for you, and I already see significant form problems.
(1) You aren't arching your back hard or pulling your shoulders back. This creates a lack of tightness in your upper body, which doesn't give you a solid foundation to bench. You should be in lockdown mode when you're doing a bench rep.
(2) Relatedly, you aren't breathing at the top, holding it, and completing the rep--again, losing a solid foundation. I know this because I watched your video at maximum volume...it hurt my ears when the bar racked, but I didn't hear any breathing.
(3) On the side view, you're starting the bar ahead of your shoulder, which creates an unnecessary moment arm. That moment arm grows to damn near a foot when you touch the bar to your chest...well, upper abdomen I guess. When you're holding the bar at lockout, it should be over your shoulders, arms perfectly vertical. When the bar is at your chest, it should be roughly at the nipples.
(4) On the front view, take a look at your forearms when the bar is on your chest. They are not vertical as they should be. This means either your grip is too wide or your elbows are too tucked. Given the side view, I'm inclined to say the latter.
(5) Your feet are not planted firmly on the ground with shins vertical--which means you aren't able to push through your feet as much as you can. Again, a loss of stability on the bench, and a loss of power in driving the bar up.
Next time you bench, have someone be there with you. When you unrack the bar, have them poke your sternum right between the bases of your nipples a couple times. Hopefully that will subconsciously get you to touch the bar where it needs to be. The rest of the stuff involves thinking hard about maintaining as much tightness as possible, really extending your upper back and arching your lower, and being sure to breathe properly.
