Chest press - help

[Luciano_]

I have reed this for the correct grip and movement and elbow position during chest benching
fitness myths #2 bench press and squat
http://www.eclipse2000.com/bt_articles/rob_wagner_2.html

But I don't get it !!! I mean, I reed it and try to follow it today but I felt like my shoulders were under heavy pressure ... I don't know how to flat and incline press ...

Could some one give me a simple explanation?

Thanks and cheers guys.

 

[bignate73]

lay down under the bar, grip it, lift yourself up slightly off the bench and pinch your shoulder blades back and hold them there. settle back on the bench (shoulder blades pinched still) and lift off the bar at arms length. stabilize it out over the bottom of your sternum/top of your abs. lower the bar to that point (shoulder blades still tucked) and press your arms up (shoulder blades still tucked. note: as you lower the bar, keep your elbows under your wrists. this will "tuck" your elbows slightly.

this is as simple as i can make it.

 

[JohnnyCoho]

Luciano, here's another link for ya on a great bench article; http://www.testosterone.net/html/body_115b600.html
Posted this already on another thread!

 

[Luciano_]

Well thank you guys, I guess my problem is with the language ...
I'll go for a dictionary or I'll ask someone for translation!

Thanks again !

 

[Cuthbert]

I had read a LOT of bench pressing technique/form articles and still had a lot of trouble getting the tucked elbows/tight back technique working.

What FINALLY made it work for me was to get my feet far underneath me and pinch my shouldrer blades together. Then, when I unrack the weight, I flexed my lats and put the stress on them instead of on my chest/shoulders.

When I did this, the bar naturally came lower on my chest and my elbows stayed tucked. I also eliminated all shoulder problems that I once developed while benching.