Programming Help: Missing Bench Reps While Press Went Up?

[Jason Donaldson]

Thanks, Zack. In addition to the grip issue everyone sees (which is definitely the first and best thing to fix), you're bouncing it off your chest, which isn't helping you follow a consistent path on each rep.

Do you intentionally have your spotter wait for you to say to take it even once the bar start dropping again?

[Maybach]

Is this narrow grip issue actually what I thought was a big elbow flare out and back towards his head at this position? Or at least the cause of it?

The elbows will go where they need to. If that isn't below the hands, it's because the hands are in the wrong place.

That said, it couldn't hurt to pack your scapula in tighter (which allows your lats to stabilize your humeri more effectively). Watch what happens to your shoulder between seconds 9-11 in the video: you have your scapula adducted correctly at second 9, and then kind of shrug your shoulders up to get them closer to the bar (almost certainly as an unconscious part of unpacking).

This is handy because it means that if you are correctly positioned, unracking the bar should feel noticeably less comfortable than it does now. Ensure your shoulders do not move from the point you set them with your "leg drive." Getting your spotter to help you with your liftoff may also help

[Mark Rippetoe]

Bottom line: Get a coach.

[ZachA97]

Thanks, Zack. In addition to the grip issue everyone sees (which is definitely the first and best thing to fix), you're bouncing it off your chest, which isn't helping you follow a consistent path on each rep.

Do you intentionally have your spotter wait for you to say to take it even once the bar start dropping again?

Yeah, I went wider on my grip and it felt/looks a tad better as a result. I had someone call me out the bounce. I thought I was doing a touch, but I wasn’t I’m trying to lower it with more control going forward. I did ask him to help when I asked, as some folks can be overzealous when spotting.

Here’s me trying to better incorporate the cues after re-reading and re-watching: IMG_4643

[ZachA97]

The elbows will go where they need to. If that isn't below the hands, it's because the hands are in the wrong place.

That said, it couldn't hurt to pack your scapula in tighter (which allows your lats to stabilize your humeri more effectively). Watch what happens to your shoulder between seconds 9-11 in the video: you have your scapula adducted correctly at second 9, and then kind of shrug your shoulders up to get them closer to the bar (almost certainly as an unconscious part of unpacking).

This is handy because it means that if you are correctly positioned, unracking the bar should feel noticeably less comfortable than it does now. Ensure your shoulders do not move from the point you set them with your "leg drive." Getting your spotter to help you with your liftoff may also help

Thanks for the pointers. I also felt myself loosening up in the shoulders after the setup. It’s something I’ve been working on. It looks like I packed the shoulders better on Monday, but it still loosened up a tad: IMG_4643

And after yesterday’s session, I see what you mean about getting the bar unracked being less comfy when correctly positioned after re-reading the chapter and re-watching the video. Maintaining the tightness and position has always been an issue for me. I’ll ask for help unracking the bar to help maintain that position.

[Jason Donaldson]

Yeah, I went wider on my grip and it felt/looks a tad better as a result. I had someone call me out the bounce. I thought I was doing a touch, but I wasn’t I’m trying to lower it with more control going forward. I did ask him to help when I asked, as some folks can be overzealous when spotting.

Here’s me trying to better incorporate the cues after re-reading and re-watching: IMG_4643

That's definitely better. Perhaps still a tad fast on the drop, but that will likely change as the weight gets heavier.

To help maintain Maybach's advice on setting your shoulders, this one of the many excellent videos by Mr. Meggers might help you with the unrack: https://www.youtube.com/watch?v=x2Cm27YAP2E

Also, I should have caught this on your first video:

Never, ever collar the bar on the bench press. Even when you have a spotter. And especially when you don't have safeties.

(Even if you're more scared of the embarrassment of dumping the plates than you are of dying or being crippled under the bar, think of all the people you'd unnecessarily scare away from lifting....)