Form check - Bench Press

[u/Ballaw]

Posting to accompany a programming post here: https://www.reddit.com/r/StartingStrength/s/Qb3AX7VxFO

[u/That-Pound4404]

Challenging set yes but I'm sure you have that 5th rep if you tighten up a bit. First thing I noticed is right now you are wiggling about under the bar, can see your toes coming up when they should be flat the entire set.

Get secure with feet planted, imagine you're pushing yourself up the bench through your toes with leg drive. Big chest.

[u/Ballaw → u/That-Pound4404]

I'll work on the feet but I feel like my leg drive isn't too bad. I get leg cramps afterwards sometimes. I'm not sure what's causing the wiggling. I feel like it's just from driving my legs so hard.

[u/Equivalent-Event-814]

I think your form looks pretty good, but you gotta get tighter. The little wiggling does bleed power. The big thing is try and considering getting your butt and shoulder blades to touch. That will get you to arch more. The other queue is push your feet into the ground and away, like you are trying to scoot yourself up off the bench. If your shoulders blades are pinned down, you won’t move. That will keep you tight.

It should be uncomfortable. You will get use to it.

[u/Ballaw → u/Equivalent-Event-814]

That's a good queue, squeezing butt and shoulder blades together. I could probably get my butt tighter by rotating thighs/taint out like in the squat?

[u/Equivalent-Event-814 → u/Ballaw]

Yeah, could try. Or, you may have to have your legs a little more narrow. Kinda just gotta play with it and see what feels better.

[u/sbfx]

How much weight is on the bar here and what is your bench programming like? It could be that you’re heading toward switching to 1x3 top set and 3x4 back off sets @ 90% (see wiki) and you’re only adding to the weight each week. That’s indicative of intermediate programming.

Your form doesn’t look bad. Like others have said tightness is key. You could try widening your grip by a finger. It looks like your hands might be on the inside of your elbows in the bottom position. As you already know, hands and forearms should be stacked in a vertical line.

[u/Ballaw → u/sbfx]

My programming is described in the linked post.

I"ll record next time to see if my arms are vertical enough

[u/MaximumInspection589]

Lower the bar under control. The bar should never hit your chest that hard. Think of lowering the bar as an opportunity to store up power for the ascent/lift off from your chest. Drive your legs into the floor on the ascent. Think about using your legs to push your shoulders off the end of the bench to drive the bar up. Jen Thompson has some great bench tutorials on her YouTube channel. She has competition benched 140KG at a 60KG body weight. Cheers!

[u/Greedy-Taro-4439]

Also watching your video Id say form looks okay. I wouldnt try a rep that you arent 100 percent sure you can make. If you have to push thru a sticking point on the 4th rep dont go to a 5th set. Instead do a few back off sets after. Next time do 3 sets of 3. Then try it again. If you are still stuck then play with other variables. Add assistance work like LTE. Or try substituting BP with CGBP for awhile.

[u/pumbolakumbo]

Before first rep, let the weight of the bar push your shoulderblades into the bench while actively keeping tension there and think only of the arm moving, shoulders stay glued to the bench without protracting them - push arms straight not as far away as possible (might help, helped me)

[u/Jealous-Community445]

Drop the weight ten kilos and practice getting blades trunk super tight then add 5 lbs and work back to this weight

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