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:
https://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

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

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.

By: Andrew Mast

Andrew Mast — Tue, 10 Feb 2009 13:40:05 +0000

Rick,

I notices that a narrow recruits my triceps, like a push press. I do narrow grip tricep benches though. Good workout.

MARK, your tempo is exactly what I do and I think it really works the best, flushing blood and oxygen to those muscles and helping to flush out the waste… plus once you begin to fatigue you’re able to recruit more fibers with your good form.

My chest is already protruding because of the form and tempo you’re using.

By: MrWiL

MrWiL — Tue, 10 Feb 2009 08:23:46 +0000

Hey nice video but i had a question about benching, some people say we shouldn’t go past 90 degrees when coming down from the bench is that a myth also. I’ve heard people telling me that once we go past 90 degree and the bar’s about to touch our chest were not using the pecs anymore for the workout but mainly our arms. Can someone comment me back if this is true or not ?

By: iRobot

iRobot — Tue, 10 Feb 2009 02:22:22 +0000

Great video. This exercise is one of the most over looked in regards to proper form and weight, as everyone thinks they are doing it the right way. Great instructions and video for all levels of training!

By: rick

rick — Tue, 10 Feb 2009 01:31:05 +0000

Mark, great video…i’m surprised that a wider grip does not offer better pectoral stimulation. I find that I can bench a lot more with a narrower grip and I assumed that I was cheating in some way and have recently gone to a wider grip (which makes my weights far lighter.) Any idea why this might be? Also, picked up some Truvia this week. I know you’ve been pushing this product for a while but its listed as having 3 carbs per packet. Do you know if these 3 carbs are effective carbs?

By: David

David — Mon, 09 Feb 2009 23:40:35 +0000

Hey Mark!
Great post! I like the way you explain us the proper form of important exercises. BTW, yes you have great pecs. I hope i can have a good body like yours one day! I’ll keep working very hard to obtain it!

Take care, keep pumpin’ and feedin’ the correct way!