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Bench Form is Regressing
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michael_xyz
Level

Join date: Dec 2011
Posts: 246

For some reason it feels as though my bench press form is regressing and I'm actually getting worse. My issue is of tightness; I can get a good arch, good leg drive, keep shoulders back but as soon as I hit the rep my shoulders start coming forward and then every rep after that I'm trying to readjust but it's useless.

What exactly can I do? I've seen Dave Tate's bench videos a million times and things started to click a lot but keeping my shoulders back is proving very difficult. I'm not sure whether I should cut my bench and try build it back up or what. I'm using the conjugate method and I'm really enjoying it (taking a small break for exams at the minute though) but I'm not sure what to do on max effort. It's not much of an issue when going for a single but after that first rep it all unwinds and then I'm muscling it up instead.

I don't know what to do though; obviously will keep trying to hammer good technique but for max effort should I just cut it down a bit and use a weight I can stay tight on or what? Really frustrating because I push my shoulders back a lot and it's all perfect until the descent is over. Then after that I push it and my shoulders start coming forward and it all goes bad from there.

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hastalles
Level 1

Join date: May 2010
Posts: 1420

stretch and roll your pecs and lats. Work on T-spine mobility, increase your upper back work. See if that helps.

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michael_xyz
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Join date: Dec 2011
Posts: 246

Interestingly enough my friend recommended I look at some internal rotation and t-spine mobility work. From mobility WOD it seems that IR deficiencies lead you to pushing shoulders forward - which is what I do.

Do you have any videos/articles on this btw? Found a few myself but the more the merrier!

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frankjl
Level 2

Join date: Apr 2006
Posts: 948

Dude you just said in the other thread your bench form was fine. If you're really interested in getting help, post a video.

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CSEagles1694
Level 1

Join date: Nov 2009
Posts: 2724

Personally, I would go for 3-5 rep maxes. More reps will force you to stay tight or else you'll end up losing the bar. Reps = help with tightness. Once you know how to handle more reps, you'll be better prepared for heavier weights - i.e. triples, doubles, and singles.

CS

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michael_xyz
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Join date: Dec 2011
Posts: 246

frankjl wrote:
Dude you just said in the other thread your bench form was fine. If you're really interested in getting help, post a video.


Yes but had a bit of a revelation in that period (I know it sounds a bit silly). Looking at some videos etc. and seeing things I also do and how they're not good has shown me it's not TERRIBLE but there are some key issues there.

A friend pointed out problems with lack of internal rotation and t-spine mobility and looking at videos on mobilityWOD and other sites it seems that's exactly what I have. And bench really requires those.

I did post a video up before but not the greatest so I will try get one fairly soon-ish.

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wilks19
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Join date: May 2011
Posts: 45

michael_xyz wrote:
Interestingly enough my friend recommended I look at some internal rotation and t-spine mobility work. From mobility WOD it seems that IR deficiencies lead you to pushing shoulders forward - which is what I do.

Do you have any videos/articles on this btw? Found a few myself but the more the merrier!


X2 u may not suffer any injuries ever, but i did from football/ fighting on my left shoulder internal rot is def wat i am missing significant in the injured should but also t mobility also do overhead mobility which ties into t spine mobility and benching srs doesnt make full sense but does

http://www.mobilitywod.com/...n-i-has-it.html

http://www.mobilitywod.com/...oulder-mob.html

but those there do em before a workout u will instantly be better at keeping it tight and i mean at least 30 seconds a positions with srs pain invovled or if u dont wanna potential negatively effect ur workout( dont think it will) do it for minutes on off days until it doesnt hurt anymore and ur low traps will be king shit, work on serratus also lossen it up and strengthen it to keep scap tight against ur ribs and give u a flat platform to lift off of... prob more will look back when im sober

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Hoejer
Level 5

Join date: Feb 2006
Posts: 94

Instead of Dave Tates advice on keeping the shoulder blades together, have you tried CT's advice on shrugging the traps instead? Imo. it works better if you are lifting raw, and makes it easier to keep tight when doing several repetitions.

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VTBalla34
Level 5

Join date: Mar 2009
Posts: 7536

Hoejer wrote:
Instead of Dave Tates advice on keeping the shoulder blades together, have you tried CT's advice on shrugging the traps instead? Imo. it works better if you are lifting raw, and makes it easier to keep tight when doing several repetitions.


There is not a single elite bench presser alive that actually does this

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mlekava000
Level 1

Join date: Aug 2010
Posts: 334

VTBalla34 wrote:
Hoejer wrote:
Instead of Dave Tates advice on keeping the shoulder blades together, have you tried CT's advice on shrugging the traps instead? Imo. it works better if you are lifting raw, and makes it easier to keep tight when doing several repetitions.


There is not a single elite bench presser alive that actually does this


x2. How the heck do you get tight in your back if you shrug UP??? My lats and shoulder blades immediately go up and out, flattening my back. I think people are misinterpretting what CT is saying - get your shoulder blades TOGETHER AND DOWN (think - as far away from face as possible), but when setting up on the bench, get on your heels, drive legs in floor and load yourself (all your weight) HIGH UP on you traps! That is compeltely different from SHRUGGING yourself and getting out of position.

Bleh, I don't know if I made it clear - STB has a video on proper bench loading - watch that shit - it is GOLD!

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michael_xyz
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Join date: Dec 2011
Posts: 246

STB?

Edit: Oh right Storm The Beach. Yes, will look at those videos again.

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Spock81
Level 10

Join date: Jun 2010
Posts: 3759

michael_xyz wrote:
STB?

Edit: Oh right Storm The Beach. Yes, will look at those videos again.



I hope someday I am famous enough on this site for people to call me SPK, or SP81, or something else cool and shortened like that and everyone will just *know* it's me.

S.K.81
SPK81
81, SP
OCK, S.P/81

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