Bench press

[Christine]

#14822

Today was my first time benching alone. I think the first two sets were rather on the trash side but not sure where I went wrong. The third video I feel like I was a little better. Thanks for any feedback.

[Murph]

#14826

As you can see you got better as you went through the sets.

Instead of giving you 500 cues, let’s work on one thing.
When that is better we move to the next.

I want you to get tighter all over!
Squeeze the bar as hard as you can and generate tension.
That will clean up a lot.

A good idea is to do a few more warm up sets.
Take the empty bar for 4 or 5 singles and squeeze hard before you go to work sets next time.

As a beginner these are not as bad as you think!

[Christine]

#14835

Thanks!!! I was really trying to tense up a lot and drive from my legs in that last set. Good to know I’m on the right track at least thanks Murph. I’ll keep working on it.

[Candace Puopolo]

#14942

Great job!

Its not easy doing it with no hand off, and you’re doing great. What Murph said for sure!
I have one small suggestions, and that would be to just settle the bar once you unrack it. This will allow you to take a couple seconds to let it settle into your back, and this will also give you time to think about Murphs cue, squeeze the bar, and get tight, before you start the lift.
Keep up the great work.

[Christine]

#15008

Thanks Candace, I really appreciate that. About to post a new video from this morning.

[Christine]

#15009

I wasn’t having a great morning today but really tried to pull the bar apart and tense up more. I know I was arching more. I didn’t realize my feet weren’t in the frame but I got some better shoes that I can root more in now too.

[Murph]

#15023

It looks better than last time and that is what matters most.
I think this will help you a lot:

No matter how many reps the set calls for, treat it as singles.
EG:

If it calls for 3 reps, Do 3 singles. Do 1, then stop at the top, reset everything, do another, and so forth. (Don’t re rack it each rep, just reset)
Do this for all of your main lifts.
This will help you to stay tighter and make your practice better.

[Christine]

#15024

Thank you that is very helpful. Glad to hear it at least is an improvement. I’ll keep you and Candaces advice in mind next time I bench.

[Christine]

#15148

So today I benched and used wrist wraps for a couple sets. I have some other video to upload but this set was in my opinion the best so I uploaded it first. Probably gonna put my other video with my training journal.

Can’t wait to hear feedback as usual. Hoping it’s as good as I think though.

https://www.instagram.com/p/ButOB79nHtE/?utm_source=ig_share_sheet&igshid=p55ygm0wtppw

[Murph]

#15151

See my reply in your journal.

[Author]

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