Bench press form check

[maverickk86]

This is video of me benching at 50kg. Apologies if video quality/angle is not the clearest but it was the best available view at the time. Looking forward to feedback.




Thanks.

[Adam Franklin]

Vid's not working, maybe private?

[David A. Rowe]

While we wait...

fill us in on your specs.

Age:
Weight:
Height:
Injuries/illness/etc.:

[maverickk86]

Sorry about that. Video was under private setting. Think it is fixed now.

Stats are as follows :
Age: 30
Weight: 65kg
Height: 5'7"
Injuries/illness/etc.: Nothing major afaik

[lou t]

1. grip is in the palm and not on the heel of your hand
2. I don't see any evidence you are squeezing your shoulders together
3. I don't see you taking in big air, lifting your chest and tighten your core
4. I don't see any attempt to arch your back.
5. It looks like you are just lying on the bench...somewhat limp, and pushing the bar.

could be you are doing all those things, but it doesn/t appear so

[maverickk86]

Thanks for yours inputs.

I attempt to lift my chest before benching and assume that arching of upper back and squeezed shoulders follow automatically. Possible, it is not visible due to video angle. Will incorporate the suggestions into next workout.

[MrTambourineMan]

Thanks for yours inputs.

I attempt to lift my chest before benching and assume that arching of upper back and squeezed shoulders follow automatically. Possible, it is not visible due to video angle. Will incorporate the suggestions into next workout.

I was thinking about this but I think that squeezing shoulders together and arching back/contracting chest are not the same thing.

[lou t]

Thanks for yours inputs.

I attempt to lift my chest before benching and assume that arching of upper back and squeezed shoulders follow automatically. Possible, it is not visible due to video angle. Will incorporate the suggestions into next workout.

nope....you have to actively squeeze your shoulders like you are trying to squash a grape between them. This does two things:
1. provides a solid base and 2. reduce the range of motion when combined with the arch. The arch and shoulder retraction must be maintained throughout the lift. You should be doing this with your warm ups so as the weight gets heavier you are already training your form.