Bench Press form

[SuKY_GeNeTiCs]

The reason I bring this up is because at my school gym I see the damn worst form imaginable. People lowering the damn weight too fast and bouncing! Or not even going low within 6" of there chest or holding the bar too wide etc!

A while ago I switched to incline presses because of pain from flat presses. Well I recieved a tip from Dr. M on flat benching form and it was extremely helpful. Hold your shoulder blades in, center the weight over your arms and lower the weight to below your nips keeping your elbows close to your sides. GO SLOW TOO using no momentum!!! This works so well once you have it down and no pain at all. I also think it isolates your pecs much better.

I'm curious to any comments about form. I understand that certain methods are better for maxing out/hitting tris etc but what works well for pec development?

 

[Baby Gorilla]

Hmmm....

I'm not an expert but the basics are this....

1. As fast as you can safely (rep speed) and not compromising good form.

2. Lower until you touch the chest, then up.

3. Vary grip (wide to narrow) in different sets. Hits the triceps and pecs differently.

I found it easier to just go to dumbells at some point. You get better results.

 

[hardrock]

I too recently chaged my bench form after a rotator cuff injury. I used to do wide and elbows out. Now I do pinky's on the rings, and elbows by sides like you were saying. I can finally bench again with little or no pain. I just hope I don't fuck it up again next cycle.