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    Hello,

    I have been having a hard time getting the correct form for bench press. At first, I used to bend my wrists too far back which caused the obvious pain in my wrist when I bench pressed. I don't know if my wrists have grown accustomed to it or I've stopped bending it as much, but I no longer feel wrist pain. However, now, a new problem has arisen. I find it really hard to hold the bench press bar straight when I bring it down and lift it up. I don't find the weight heavy, infact I'm currently only lifting very light weights until I can get the form down. What I usually find is that when I do bench press it kind of 'tilts' to the right hand side a bit and it looks like I'm struggling... WHEN I'M NOT!

    In order for me to hold it straight, it takes a lot of concentration on my part, when my friends make it look like childs play and just hold it straight naturally

    Advice?
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    Before you start benching make sure you roll your shoulders back first, then when you are lying on the bench keep pressure on your shoulders to have them fixed in the rolled back position. That will keep your shoulders in the right place and correct benching posture/form. Balancing the bar is down to any imbalances in your arms (e.g. right arm bigger than left arm) and also practise (sounds like your a newbie). finally when youre acc benching dont fully lock out after each rep, its better for your elbows. also dont bend your wrists back that will defo cause problems lol.
    GL with your progress and get shredded as fuaaaaaaark
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    (Original post by kennyboy69.5)
    Before you start benching make sure you roll your shoulders back first, then when you are lying on the bench keep pressure on your shoulders to have them fixed in the rolled back position. That will keep your shoulders in the right place and correct benching posture/form. Balancing the bar is down to any imbalances in your arms (e.g. right arm bigger than left arm) and also practise (sounds like your a newbie). finally when youre acc benching dont fully lock out after each rep, its better for your elbows. also dont bend your wrists back that will defo cause problems lol.
    GL with your progress and get shredded as fuaaaaaaark

    safe g
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    Try to make your shoulder blades press together, this makes benching easier as there is less distance to move it will feel awkward at first though.
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    TSR Support Team
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    Youtube how to bench properly with an arch, shoulder blades together and pulled down

    Video your own form, critque it yourself or post it on here and get it critiqued
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    As said in the other replies, there are a few main points to keep in mind when bench pressing:

    1. Imagine holding a pencil in between your shoulder blades.

    2. When getting into position under the bar, lie down, get your hand position set, then whilst keeping your shoulder blades engaged, lift your back off the bench and create an arch in your lower back before placing yourself back onto the bench.

    3. Keep your bum on the bench.

    4. Bring your feet as far back as possible but keep your heels on the ground. Keep your foot position comfortable however the further back and under the bench your feet are, the more you can utilise the leg drive to bench more weight.

    To sum up, the arch in your back and engaged shoulder blades allow you to stay 'tight' which shortens the range of movement of the bar and will help keep the bar steady. It will also allow more of your chest to be worked rather than your arms and you can also utilise leg drive to lift more weight.

    Visualise pressing yourself into the bench rather than pressing the weight up.

    We hope this helps!
 
 
 
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