Bench Tech Problems and Solutions

July 26th, 2013 by Laura

A collection of bench issues that have come up and ways they have been fixed.

Problem: Can’t find lats
A. Pinkies and ring finger (Pavel)
B. Retractions pre-bench
C. Straight arm pulldown, light row, plate hold, pull up hold
D. Bench with fat Gripz
E. Hyperextend elbows along with shoulder retraction

Problem: Chest flattens
A. Point chest at wall behind you
B. Head, neck, then upper back on bench, in that order
C. Bring butt to shoulders
D. Raise chest (duh)
E. Move feet closer to head
F. Take bigger air

Problem: Cant remember how to retract or set shoulders
A. Don’t attempt to retract until leg setup is done
B. Use leg drive to push into bench
C. Hold arms out super-straight and stiff/ Hyperextend elbows along with shoulder retraction
D. Twist bar
E. Push against bar a bit to slide shoulders into sockets
F. Bench with fat Gripz

Problem: Hip Pain
A. I went too wide. Set up narrow and angle feet out for drive.
B. I went too far back

Problem: Messy bar path
A. Chest flattened or some other inconsistency that is changing the angles at the top
B. Not paying attention. Focus. Count to 4 in my head on the way down, build tension at each point and connect the dots.
C. I don’t have a stable base. See ‘Cant remember how to retract or set shoulders’
D. I’m flaring my elbows off the chest

Problem: Messy unracks that feel heavy
A. I don’t have a stable base. See ‘Cant remember how to retract or set shoulders’
B. Not retracting or resettling the weight
C. Twist the bar out of the rack
D. I’m using too much momentum to ‘jump’ the weight out of the rack

Problem: Missed leg drive
A. Angle feet out and push into upper back
B. Keep drive engaged on way down and let it build
C. Hip thrusts pre- bench
D. Get legs totally set up and test drive before attempting to set up shoulders. The leg drive set up simplifies what I do with shoulders to one small step whereas if I do it fist, it feels more hit or miss/ complicated