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Thread: Bench press form check

  1. #1
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    Default Bench press form check

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    Hi Coach,

    I would appreciate your comments on my bench press (55kg, can probably go 60-65kg but wanted to nail the form first). What should I focus on?

    Bench press form check 55kg - YouTube

    My right left pec is significantly larger and stronger than the right one due to past shoulder injury. Is there anything else I should do to make them more even?

    Thanks 😀

  2. #2
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    Not sure why you were doing a 9-rep set. The Starting Strength novice linear progression is warmup sets, followed by three work sets of 5 reps of the same weight with a rest interval in between each work set (only one work set for deadlift). In your case, that should have been 55x5x3, with a 5-7 minute rest between sets. Then you come back for the next work out and do the same thing, increasing the work set weight from the previous workout. Bench press increases initially will be 5 pounds, then 1-3 pounds.

    Apologies for not answering your question, as the form checks are done by the coaches!

  3. #3
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    The best place to start is the SS novice linear progression as Killmond mentioned. It will give you a good base of strength and even out some (if not all) of the disparity (depending on the injury of course). I would narrow your grip for the bench press by a finger or so as well.
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  4. #4
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    Quote Originally Posted by Hayden-William Courtland View Post
    The best place to start is the SS novice linear progression as Killmond mentioned. It will give you a good base of strength and even out some (if not all) of the disparity (depending on the injury of course). I would narrow your grip for the bench press by a finger or so as well.
    Thanks Hayden!
    Could you please explain why I need to narrow the grip?
    Also are there any other issues with my form?

  5. #5
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    Quote Originally Posted by J. Killmond View Post
    Not sure why you were doing a 9-rep set. The Starting Strength novice linear progression is warmup sets, followed by three work sets of 5 reps of the same weight with a rest interval in between each work set (only one work set for deadlift). In your case, that should have been 55x5x3, with a 5-7 minute rest between sets. Then you come back for the next work out and do the same thing, increasing the work set weight from the previous workout. Bench press increases initially will be 5 pounds, then 1-3 pounds.

    Apologies for not answering your question, as the form checks are done by the coaches!
    Thanks mate!
    You're right about 9 reps. I chose the weight that was too light hence tried doing more reps to compensate and feel like the workout is challenging. I'll increase the weight next time.

  6. #6
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    Quote Originally Posted by GetStrong View Post
    Thanks Hayden!
    Could you please explain why I need to narrow the grip?
    Also are there any other issues with my form?
    We are trying to get a grip that minimizes unhelpful moment arms on your joints and uses the most amount of muscle mass. Have you read the blue book? All the details are in there. Definitely required reading. Once you read the book and start doing the program as outlined there, and your weights get heavy, other form issues may crop up.
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  7. #7
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    starting strength coach development program
    Quote Originally Posted by Hayden-William Courtland View Post
    We are trying to get a grip that minimizes unhelpful moment arms on your joints and uses the most amount of muscle mass. Have you read the blue book? All the details are in there. Definitely required reading. Once you read the book and start doing the program as outlined there, and your weights get heavy, other form issues may crop up.
    Just re-read that part of the book, thanks mate!

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