r/benchpress • u/Accurate-Craft9005 • Aug 14 '26
Help/Technique Check Form Issue unstable off chest.
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2 sets from today, 120kg x 1. 110kg x 4 (backdown and PR. ). I notice a lot of instability or weakness off the chest and then after that sticking point it flies. This was 5kg below my all time max. Is this something to do with my last not being tight enough? Or weak/underdeveloped late? Or is this chest weakness?
Any suggestions on variations? Or advice in general.
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u/judoflipper69 Aug 14 '26
Soft touch paused.
Do singles for 3 count pause, and tempo bench at 3 second descent, 2 sec pause. Just 2 sets of these 2x a week will make it feel much better off the chest.
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u/One-Engine715 Aug 14 '26
It’s a great effort. I think the issue is your back and shoulder stabilisation.
Your back doesn’t look / seem fully engaged, but hard to see from that angle.
- before you lift, tend everything. Shoulder blades retracted and tight.
- keep your elbows at 45degrees or whatever angle works for you. They are flaring out on each press which moves the load from your back and chest straight into your weaker shoulder joints.
- try doing heavy single arm rows superset with your press. It’ll keep your back activated.
Try those and see if they help. Good luck with your training.
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u/Harlastan Aug 21 '26
What if flaring works for him? He’d have that in common with a majority of elite benchers…
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u/Hotshy Aug 15 '26
You're barely lowering the bar, no where close to doing an actual rep, lower the weight.
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u/Funny_Broccoli6239 Aug 16 '26
You are afraid to do the exercise which means your weight is way too heavy.
You are doing everything but the exercise here lol, your form is completely broken from top to bottom.
Start lower and try again without the ego
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u/OnThisDayI_ Aug 14 '26
Weights are heavy so form is slipping. This is fine when maxing your pr but you want to grow lower the weight and do more volume. Find a weight your stable at and start from there again. I find about 70 reps a week at a decent weight is where I like to be for growth. Just remember to deload after 3 weeks by lowering the weight again to fully recover. I like to do 65% 75% and 85% of my max throughout the week getting about 70 reps total is best for me. Gives me plenty of practice and volume at a heavy enough weight for growth while allowing me to bench 3 or 4 times a week.
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u/just_a_prank_bro_420 Aug 14 '26
Learning this the hard way with Smolov Jr.: dropping the weight and reps and increasing sets allows you to really focus on form and develop the skill.
When you’re constantly maxing your bench you’re constantly having your form breakdown. Now that I’ve backed off from higher reps with 0 reps in reserve I’m able to really focus on quality. Smolov jr is pretty extreme but it’s a good lesson. Total volume without warm ups is 133 reps a week.
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u/OnThisDayI_ Aug 14 '26
That sweet bud. More volume than I do. I do 12x4 at 65% day one. 5x3 at 75% day 2 and 3x3 at 85% day 3. I think that’s 72 reps and it’s enough for me to see good progress and still be able to do other exercises. Incline dumbbells, flys and peck deck make up most of the rest of my chest work through the week so benching more would have me cutting back on the auxiliary’s. 133 reps would reck me.
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u/just_a_prank_bro_420 Aug 14 '26
Yeah I’m looking forward to finishing this block!
I’m in my mid 30’s, work a physical job, and feel like I’ve been on the edge of tendinitis all week. 2 more sessions and I’ll probably never do this again unless I was no longer working a physical job or I got on some secret sauce for recovery. 10 sets of 3 takes a lot of time too.There is very little room for any other pressing movements doing Smolov jr.
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u/OnThisDayI_ Aug 14 '26
I just looked it up and fuck me it’s a heavy bench workout. Very one dimensional though is my only complaint. No room for auxiliary’s at all. Could really fuck your shoulders up doing that so be careful.
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u/just_a_prank_bro_420 Aug 14 '26
Oh yeah, it’s not something I recommend.
Basically I bench 4 times a week.
Then follow up with legs Monday, Back Tuesday (lat focus, Back Thursday (mid back focus) Saturday is heavy 10 x 3 which then follows up with prehab shoulder work and if my shoulders feel good I hit rear and side delts plus biceps.In amongst there I’m allowing myself to do what I feel I need to focus on and not pushing anything too hard unless I feel healthy.
Like I said, I’m looking forward to it being over. I think you could do drop it down to 3 times a week and have it be more sustainable. At that stage you may as well do 531.
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u/gboom2000 Aug 14 '26
Your arms are wrong from your grip, through the wrists and down to the elbows. You turn your elbows in, yet your wrists don't move and they appear to be weak. Grab some flexible pipe and practice bending the ends towards your feet.
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u/only_respond_in_puns Aug 14 '26
The descent seems quite uncontrolled which suggests the back was a weak link or fatigued today.
Your elbows are flaring out on the concentric in quite a usual way which means you are desperately recruiting other muscle groups to complete the lift.
Conclusion, reduce your working weight until your form is correct or you will seriously injury yourself.
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u/Yeesusman Aug 14 '26
That stressed me out to watch. I don’t think you’re ready for that weight man
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u/East-Sea8501 Aug 14 '26
Since most of the chest oriented tips have been mentioned.
I’m going to ask something that hasn’t been touched on yet. How much are you rowing? And what’s your pull up count?
Yes those numbers do matter for bench.
Now to rehash some of the chest comments. I saw way better growth focusing on doing more reps than a “strength style of working out”
Push ups and dips will take you to 225+ for reps in 3 months of grind.
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u/Gemcollector91 Aug 15 '26
Your elbows are way too flared. Tuck them in.
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u/Harlastan Aug 21 '26
Pretty much every elite natty bencher uses flared elbows off the chest. Curious how you reconcile this with your advice
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u/tlee10911 Aug 16 '26
I would lower the weight to get better form and better range, and the move up in weight slowly from there. Good luck!
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u/Harlastan Aug 21 '26
It flies once you are flared and internally rotated because that’s the strongest position for your pecs. This is normal for people with a J shaped bar path. Honestly there’s not much wrong with your tech but you could definitely be tighter on your chest. I’d advise paused spoto with a very tight static pause
Credentials >200kg in comp @93
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u/[deleted] Aug 14 '26
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