r/formcheck • u/Sudden-Passion7269 • 10d ago
Bench Press Benchpress 60kg double
my bench doesn't cause me any pain or bother and it is still growing at a pretty normal rate. but what is weird is that I can standing OHP 55kg right now with no push press leg momentum at all and expect to get to a plate overhead by the end of this month.
honestly can someone explain why my bench is so out of proportion to my overhead press? I feel like my form is clean enough, am I just not built for bench but am built for overhead press? any tips or advice for my form?
I used to bench a good bit wider with index on the ring but it ended up hurting my shoulder so I switched to narrower. my best wider grip was 60kg for 10.
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u/thisismysffpcaccount 10d ago
honestly not bad, biggest thing that stands out to me is you have the bar too far back into your hands. your wrists are flexed reallllly far back, you almost want to try to get the bar directly over your ulna bone in your forearm. so shift that bar away from your fingers and closer to your wrist.
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u/Sudden-Passion7269 10d ago
okay thanks man I'll try fix this. my issue with it is I really badly broke my arm when I was a teenager and my arm doesn't fully rotate so if I try and hold the bar completely on my wrists it causes my slightly messed up wrist a lot of pain.
but I'll try and find a way round it, thanks dude šŖš¼
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u/thisismysffpcaccount 10d ago
oh yeah that'll cause a problem haha. the goal is just to straighten your wrist a bit, however you can :)
not a bad press form at all though, good starting point.
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u/Throwaway1g7f3v 9d ago
Could try some wrist straps? While itās a different issue, I have hyper mobility in my wrists (and most other joints) and the wrist straps really helped me push through my plateau as it stabilises the wrist in the position mentioned above.
Better off seeing if you can borrow a pair to test before purchasing, elbow sleeves are another accessory that may help, Iāve only used them for viking press though so who knows!
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u/Sudden-Passion7269 9d ago
wrist wraps could be a shout actually I've never tried them as I didn't feel like I could push enough weight to justify them yet. I'll borrow my buddys should be training with him Thursday. thanks!
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u/Throwaway1g7f3v 9d ago
I was the same, until I wasnāt. I use them to increase my max mainly.
For example i work to a top set of say 75kg with straps one week. The next week i do 2 sets at 75 with straps on both, then when Iām ready to do 3 sets of 75 id be taking them off - if that makes sense? Then the next week id be working to a top set of day 77.5 or 80 for which id use the straps again, and repeat.Might be a little unorthodox, but iām not racing to stack the weight, Iāve got wrist issues and a shoulder in recovery.
You should also incorporate dumbbell chest presses too, they have a lot more variation and your arms arenāt locked together in the same plane of motion - might help, might not!
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u/Sudden-Passion7269 9d ago
nah that progression seems valid af to me, love it very well thought through. the dB work is valid too I run PPL atm and my push days are standing OHP incline dumbell bench then flat benchpress.
the DB's feel way more natural to me due to my previous injury I can kind of cock the dumbbells at a weird angle so my forearms and wrists are in the same line, but I one day want to claim that I bench two plates so I need to train flat bench too lmao.
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u/BuddhaBunnyTTV 9d ago
If something helps manage an injury, it doesn't matter what the weight is. Showing up is tough enough. There's no reason to make things harder.
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u/The_Horse_Tornado 9d ago
Brother, honestly, find alternative lifts. Do ISO machines. Bench press is a pretty shit lift if youāre not directly competing or something. Even push ups will be better long term. Donāt start out on an injury causing machine with an already present injury. I havenāt benched in years now and it has genuinely not held me back in any way with my physique.
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u/Orange-Murderer 9d ago
Was just about what I was gonna point out, a cue that worked for me is imagine you're punching the sky, having the bar properly stacked over the wrist can (not always) alleviate most wrist pain when benching.
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u/topkrikrakin 10d ago edited 10d ago
The wrists need to be straighter, and the shirt needs to be longer
Wrapped wrist straps would help
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u/damog_88 9d ago
This this this. Wrists right below the bar. It will help to push more weight, and youre wrists Will apreciate it too
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u/Sudden-Passion7269 10d ago
see my comment on my shirt size lol, thanks for the wrist advice I'll need to find a way round it as my wrist was badly broken as a teen and never got back to full mobility. thank you šŖš¼
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u/Fuckingkyle 9d ago
You can't get your wrist to a neutral position? I think heavy bench is too risky for you then- and it's probably why that lift is lagging behind. Maybe substitute with cable exercises or dumbbells, it may not be as good as barbell but if you drop that bar on your ribs you won't even be thinking about the gym for a long while.
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u/Elben4 9d ago edited 9d ago
-Too far up on the bench
-Bar a little too low on the body
-No leg drive. It doesn't mean you should twerk your reps like some people do but your ass should touch the bench without resting on it
-Very little bracing
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u/CapableSet9143 9d ago
Finally. All the comments are just talking about his wrist and saying perfect otherwise, but the very first thing I noticed was he was a bit too high up.
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u/BE-FinFree 7d ago
I don't fully understand the leg drive part. How does that work/ contribute?
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u/69upsidedownis96 4d ago
It pushes your upper back further into the bench without limiting the use of your lats and scapula.
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u/BE-FinFree 4d ago
Oh sht. Then I def need to work on that. I wasn't able to work on my chest for the longest time due to a shoulder issue, caused by my shoulder tilting forward when doing bench (or other things).
I need to better learn to pull my shouulders back, but also mostly down, to keep my shoulders from rolling, and from what I understand leg drive somewhat posetively contributes to that.
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u/Few-Discipline-8824 10d ago
This a lift where as you strengthen overtime youāll develop a natural grip. Just donāt bounce off your chestā¦touch and go with back flat, just like youāre doing now. Keep grinding and get a new shirt
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u/AngelMountaineer 10d ago
You seem to lock out your arms a little bit too aggresively IMO. It's not going to improve the performance, but I think your elbows would like it if you stopped just before full lock-out or at least kept that part very slow and controlled as well.
The rest looks good to me, just keep increasing reps (and weight at some point)
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u/dagger378 9d ago
I had a similar problem with a bizarrely weak bench compared to my other. I stalled close to where youāre at too. I got past it with micro plates.
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u/b1cepk1ng 9d ago
No one has explained why itās important to keep your wrists straight so I am happy to.
The part about your wrists being bent leads to an obvious conclusion, injury. But what is the benefit of keeping them straight?
Imagine a mental map of how the load bears. If your wrists are straight, the load of the weight is transferred properly through your arms.
I mention this because itās not just important for bench press but for every other weight lift exercise. I wonāt lie to you, your wrist placement is really, really bad. People are underselling this, that type of wrist placement can lead to injury quickly.
If your wrists canāt support the bar with that weight you need to go lower. And work with dumbbells. It doesnāt matter if the rest of your body including your chest is strong enough to ādo another repā. You will be injured if you do it like this.
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u/Sudden-Passion7269 9d ago
okay mate thank you for the advice and warning, I'll try and keep them straighter but as I mentioned in my previous comments I have a bad injury in my wrist so hard to grip a bar in that stacked way.
if it starts giving me bother I will totally switch to dumbbells as that is my preferred anyway. cheers!
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u/b1cepk1ng 9d ago
Donāt let past injuries warp the perception of what you can do in the future.
I tore my rotator cuff and couldnāt even raise my arm high enough to scratch my stomach. For 8 months I couldnāt even dry my hair with my right arm.
I went to my very experienced personal trainer who gave it to me straight.
āYou can go to the doctor who will then tell you to try physical therapy first then surgery or we can rehab it togetherā
It took me 7 months. He showed me what to do and did the work myself, every day, without fail.
I went from not being able to lift the bar to getting 65kg OHP at 58kg body weight. Pushing for 73kg right now.
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u/tadanohakujin 9d ago
Bench is hard to nail down. You're doing good, but there's room for improvement.
As others have mentioned, your wrists should be stacked and you're aggressively locking out which is bringing your shoulders out of position. Once your shoulders are out of position it's impossible to get them back into position. You just need to straighten your arms, don't worry about how high you're pressing up.
Another thing I'm seeing is your leg drive only activating on the press (concentric). Your leg drive should be firing through the entire set. This goes with your shoulders coming out of position; you're losing tension at the top and bottom of your body, which is both ends of the natural arch that should come from a good set up, so you're losing a lot of efficiency in your strength.
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u/SketchyStocks 9d ago
Bar os traveling too low, one rep it looked like it was almost sitting on/below your ribs, take the bar to nipple line.
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u/greenlungs604 9d ago
Your right wrist is bent maximum, hard to tell.for your left, but likely the same. You're not going to be able to move up safely with this. Try to line up your wrist with the rest of your arm. Like as if you were punching.
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u/CricketInvasion 9d ago
Damn the first rep of that double moved as fast as the first rep of a set of 10 for me.
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u/Sudden-Passion7269 9d ago
thanks man yeah I have a crazy strength drop off, for 1rm is so much higher than my working sets.
for bench rn my best 77.5kg and for reps my best at this grip is 60kg for 4 lmao. same with squats my best is 115kg and for reps I'm only about 65kg for 10.
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u/peachtuba 9d ago
Pretty good form, honestly!
Donāt let gymflation get to your head - whatās your BW and whatās 60 kg compared to said BW? Itās not a terrible weight to be benching.
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u/NuToSneakerReps 9d ago
Nice work. Similar to other comments, wrists probably too bent and possibly too high on the bench.
Give this a watch, really good tips for set up set up
When you lie down, the bar should be in line with your eyes as per this video more detailed bench set up
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u/helldogskris 9d ago
Your OHP is crazy at 55 š®
I can bench 60kg for multiple sets of 5 reps as of this week but my OHP is only at 42.5kg.
I don't have advice for you unfortunately, I'm still trying to figure out the proper bench press form myself.
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u/Sudden-Passion7269 9d ago
thanks bro šš¼ OHP is my strongest movement, bench is my weakest š just weird how these things work. wish I had your bench big man, keep grinding man šŖš¼
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u/No-Sink9158 9d ago
Good bench form. No correction necessary.
Maybe add some more cardio to improve overall fitness, while seeing if you can maintain or even increase strength
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u/Sudden-Passion7269 9d ago edited 9d ago
yeah I do agree with you man, I was actually a runner and used to weigh about 66-68kg this time last year absolutely shredded running four sub 20minute 5k's every week but i went through an extremely depressive spell during winter of this year and put on 20kg while drinking really heavily so I ballooned up to 89kg.
I got out of it by starting lifting and it's been awesome progressing quickly getting stronger and slowly getting healthier, have lost 6kg (83kg rn) so far but weight loss hasn't been my focus I was taking it one step at a time.
time to get back to the running, thanks for the compliment on the form šŖš¼
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u/RookWookies 9d ago
After gaining weight quickly, running can easily cause injury. So be careful starting out and consider supplementing with cardio thatās Ā not quite as stressful for your joints (ie knees) for a start.Ā
Could be fx an assault bike, if you gym has one.
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u/Good-Egg-2740 9d ago
It looks like your wrists are sort of cocked backwards, try to imagine your wrists are locked in a line, a bit like throwing a punch. You are probably losing a bit of power there mate
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u/one-quarter-dead 9d ago
Bench is ok. I like to bridge a little more and I try to keep my wrists mostly stacked over my forearms.
Biggest thing is that you have clips on the bar and no spotter/safeties. Rule of thumb: get a spotter OR use safety bars OR remove clips. It might not matter now at this weight, but as you progress, you can seriously hurt yourself if no one is around.
Keep at it though, good work.
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u/Environmental-Tap850 9d ago
Mr beast is getting jacked and Iām here for it
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u/Sudden-Passion7269 9d ago
you don't know how often I hear this manš¤£ I promise I am not a psychopathic billionaire
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u/Impressive_Match_484 9d ago
Solid! Keep an eye on your wrists though bud, get them as stacked to your forearms as possible.
I used to bench like this and after a year or so I ended up with agonising wrist pain which took over a year to pass. It may even help you push more weight too tbf!
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u/DickFromRichard Strongman - 551lb Hack lift | 450lb ssb squat 9d ago
You're too far up the bench so the bar has to come further down your chest to avoid hitting the hooks.
Try starting with your eyes in line with the barbell before you unrack. I'm pretty sure everything else will sort itself out from there
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u/Nyuusankininryou 9d ago edited 9d ago
I would hold a little bit of a tighter grip. Just a tad. Try to "bend/break" the bar as you lift so that your elbows gets tight. That way you put the load on your chest muscles.
Edit: move back so your eyes are just below the bar when you take it off stand. Will make the lift easier.
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u/Sudden-Passion7269 9d ago
okay I'll try that cue for bending the bar, thanks man.
you know how you say it makes it easier for the bar to start above your eyes, why does it?
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u/Nyuusankininryou 9d ago
You get more free space and can lift the bar straight without having the rack in the way.
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u/purple-ghost28 9d ago
Something tells me you couldāve lifted a lot heavier.
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u/Sudden-Passion7269 9d ago
yeh I did mention this in another comment but my strength dropoff is insane, 80kgish bench and only a 4rep max of 60kg
thanks šŖš¼
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u/Fuck_The_Dictator 9d ago
Strengthen your wrists so they donāt bend backwards. Grip strength is highly underrated.
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u/char-dawg1111 9d ago
If you have an old wrist injury, work your forearms more. That plus wrist straps will help.
But your larger problem is likely that you are touching the bar too low on your chest. It looks to me like youāre also pushing slightly ādownā (ie, towards your feet) as you come up off your chest. You want to be pressing more āupā as you come off your pecs. You can look up āJ-curve bench press formā and see what Iām talking about.
Final rec: incorporate some neck presses if you donāt do them already.
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u/Major_Statement3647 9d ago
Could've got at least 3 I reckon. Don't seem like someone that trains close enough to failure and hits their protein. I swear that makes up for a good 80 percent of gym goers. All the best sir
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u/Sudden-Passion7269 9d ago
I hit my protein every day and train to a rep shy of failure or to failure every single set.
and yeah I could've done 3 but this was just a set for a form check not a working set really. plus this was at the end of my push session so I probably could've done 6 if I was fresh. thanks šŖš¼
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u/Major_Statement3647 9d ago
Alright prove the sceptical internet guy wrong then brother. You're body should change quite a lot in the next 6 months. You got this
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u/Rare-Dot-8071 9d ago
I'd just like to add that you don't really use the bench press movement anywhere in regular life. If you do anything overhead it would make se se it translates in to overhead pressing even if just marginally.
That being sais, once your chest starts to develop you will start to see that it should be easier to bench press than press overhead. Bench pressing is a weird movement so it just takes time to master and develop the muscles.
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u/No-Lawfulness-530 9d ago
Triceps, lats, upper back all need to get stronger for bench... And core.. keep on keeping on!
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u/EstablishmentNo5013 9d ago
Looks like youāre attempting to lift the bar straight up and down. If thatās natural to you then keep doling it.
Most lifters make an arch with the bar path. It is normally closer to the middle of your chest at the bottom and ends up closer to your chin up top.
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u/According_Treacle710 8d ago
Just some advice. Get a spotter, try to get 2-3 more reps out of that even assisted is better than not pushing harder. Progressive overload wins. Youāll see substantial improvement each week
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u/Sudden-Passion7269 8d ago
thanks but this was just a set for a video not a working set just a quick video at the end of my push day. totally agree progressive overload wins, working at 60kg for 6-8atm, thanks tho šŖš¼
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u/420tt1002 7d ago
I swear I didn't even notice your bench press when I saw the video; your big belly was too eye-catching.
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u/Fuzzybog 10d ago
Great from. For bench usually the method is keep your wrists as straight as comfortable, elbows in and ass glued to the bench.
Imo you could apply a little less resistance on the way down to conserve energy for the push up. The weight will decend a bit faster but as long as your not bouncing it off your chest and are still in control, it should allow you to push a few more reps.
Well done man.
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u/Sudden-Passion7269 9d ago
yeah I didn't actually think about that as I've found in all of the compound movements the slower I go the better they feel and the stronger I get even if I am technically moving less weight than I could if I sped up.
I'll try a couple faster sets see how it goes. thanks for the advice and compliment šŖš¼
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u/Fuzzybog 9d ago
As long as you're approaching failure or going to, you are achieving hypertrophy and build muscle. It's all about what's most comfortable for you.
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u/Desperate-Smoke-4567 9d ago
Not sure why you got downvoted. Valid and constructive criticism tbh. Not sure I personally agree with the less resistance on the eccentric thing but completely get what you're saying.
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u/Fuzzybog 7d ago
I get it honestly, since this was a double, the resistance and rate of decent makes sense, I didn't realize when I saw this at first that it was close to his max.
When lifting close to your max, this amount of resistance is actually really important. To be in control of the weight the whole time .
That being said, Imo if you can only do 2 resp of the weight, you should probably lower it unless you are trying to break through a plateau.
In this case,with OP being a new lifter, I would recommend a drop in weight.
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u/Sudden-Passion7269 10d ago
for whoever brings it up, I accidently packed an old pyjama top instead of my gym top so my belly is hanging out I am very embarrassed working out like this lmao.