Comments on: How To Flat Bench Press With Correct Form

By: Tom

Tom — Tue, 01 Sep 2009 18:28:14 +0000

Hi Mark,

Quick but important question on the bench press.

Today the instructor in the gym was helping me with this exercise.
He pointed out two things:
1. My grip was too narrow – I’ve tried a bit wider grip which wasn’t uncomfortable, but it supposedly impacts the chest muscles more.

–> 2. When pushing up, I should stop just a bit before my elbows lock out. This makes it harder because the chest muscles are kinda working, there’s no small “pause” at the top. And it was harder for me, I couldn’t progress with this technique.

Now, what do you think about the second point?
I’ve found something like that:
http://www.muscleandstrength.com/exercises/barbell-bench-press.html
Locking the elbows out at the top of the movement makes the exercise easier, takes the pressure off the target muscles, and makes the exercise less effective. Always stop before your elbows lock out and immediately start slowly lowering the bar for the next rep.

Your response would be greatly appreciated!
Thanks!
Tom

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By: bruce

bruce — Fri, 15 May 2009 15:12:48 +0000

mark,

quick one, i felt that i can do more reps if i place my feet flat on the bench? is it a wrong posture? tqvm

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By: rick

rick — Wed, 11 Feb 2009 17:00:02 +0000

Mark, any chance of a tutorial video for cable seated rows? I see people doing these all different ways ad im curious to see what the optimized form looks like for this exercise

By: MrWiL

MrWiL — Wed, 11 Feb 2009 02:45:28 +0000

Thanks for the information, i really didn’t know who to listen to anymore when everyone’s telling me different things. I’m glad i found this website because it has video of actual form for almost every workout while my friends would show me but it just feels wrong and i would have to take their word for it because i’ve started to work out at the gym. This is probably my second month of working out. Also happy about to fast reply / feedback from you Mark thanks for your time !

By: Mark McManus

Mark McManus — Tue, 10 Feb 2009 20:16:02 +0000

Thanks guys!
@Rick. I’m not sure but whatever feels most comfortable is best for your own structure. Truvia contains erythritol, which although a sugar alcohol (carb), it has a GI rating of 0. So no impact on blood sugar.
@MrWiL. It’s not a bad rule of thumb to look out for your forearm to be perpendicular to your upper arm, but this is only a guideline. Go for what feels best but the bar should lightly touch the chest.
Good to hear about your results, Andrew.