Bench press form check

webm related was my last bench set today
I was pretty uneven on my last two sets (I'm right handed), should I actively try to correct this or just keep on with linear progression?

Anything else I'm doing wrong? Am I lowering the bar too fast?

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youtu.be/MI0L7E_5Qac?t=118
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Also here's my squat, last time I posted it people said that I was divebombing and I should descend slower, am I descending slow enough now?

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Pretty good form for a newbie desu. Bar is being lowered a little fast and try to not "bounce" the bar off your chest at the bottom. It's harder but the bar should come to a complete stop before it goes up.

Feet aren't flat on the floor, 0/10

Yes

Holy jesus, I thought I was weak.

Man alive. How can you be a functioning adult and be almost failing what looks like a 40kg bench. Fucking hell son.

Lower weight till you can move the bar evenly and not have it tilt one way or the other. Go really slow and focus on form. I don't meme arch, my back is straight flat against bench and my feet are planted relatively wide, keep them still and try some mind body connection to tense your legs when pushing. A big thing I can't see if you're doing is to keep your wrists and hands in line with your arms, don't bend your hand back at the wrist. Also I might do this too much than necessary but consciously tuck your elbows in towards your body when going down and up to take strain away from your shoulders and put it more on your triceps. Dont have your elbows perpendicular to your body.

Squat seems fine, bench looks horrific, but I guess it's a matter of stabilizers needing to catch up and you also don't seem to focus enough on form. Control the bar more as you bring it down, always bring it down to the same spot and have a fixed spot somewhere at the ceiling to aim for as you bring it up

You have very little substance to your personality if his lifts rustle your jimbobs that bad

You're knees are coming past your toes. It shows you have the whole movement wrong. Look up form videos on youtube. You're going to need to redo how you learned squats.

You're grip is a bit wide for bench but I dont think it's a serious problem.

Goodluck brother

125lb bench
Did you stop breastfeeding yesterday?

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All newbros look like that. You need time to develop muscle-brain connection, to perform movements more efficiently.

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>You're knees are coming past your toes. It shows you have the whole movement wrong.
stop with this retarded 1990s bullshit, this is wrong

It looks like your holding your breath. Dont do that, itll raise you're blood pressure to a really high amount. Doing that regularly especially as you get strong will put a lot of stress on your heart.

looks good

DIOS MIO!!!!!!!!!!!!!!!AYAYAYAYAY!!!!!!!!UNO NOCHE AY CARAMBE SENÕR!!!!!!!!!

Your wrist bending too much. Check Alan Thrall squating videos for correction.
Knees past toes IS correct form

>binch
put your feet flat on the ground, maybe try to bring them a little closer to your head if.
narrow your grip a little, you can see that your forearms are not vertical when the bar touches your chest.
actively use your legs to push your upper back into the bench.
slower reps, do not bounce off your chest.
also I can see you breathe into your chest. think of the cue to breathe into your lower stomach so that all you feel not only the front of your belly but the sides expand as well as you do. then tighten your core muscles. look up valsalva maneuver. this breathing thing also applies to your squat.

My squat is shit so I am not going to dare to give you any tips on that.

gl

I have a BSc in kinesiology. I am not wrong. It puts a lot more stress on the knees.

He's going straight down. His form is terrible. Knees can go past the toes yes, only due to anatomical differences in people. If OP sat back and down, his knees would probably only travel an inch forward of his knee, rather than an entire foot.

Hello think before you sleep when's your next youtube vid comin out love your shit bro

No it's not
It's exactly opposite

then your bsc is absolute bullshit lol

?

post body

Your turn faggot

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Now post bussy

Next you'll tell me fucking lu xiaojun has bad form because hes "going straight down" and "his knees are going past the toes" lmfao your a joke
youtu.be/MI0L7E_5Qac?t=118

I genuinely can't tell if OP is a man or a woman. They have a ponytail, but they're also flat as a board.

ew
i like japs but this one is ugly

>going to school for 4 years just so you can defend your toe memes on the internet
lol

I'm just trying to help OP. I'm not arguing with a bunch of skinny fat people on Yas Forums. The least you can do is not advise other people with your shitty form.

Ah, that settles is then. OP's form is just fine. No worries at all. My bad.

OHNONONNOOONONOONNONONNONO

SNAP CITY IS THAT WAY SON

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grips too wide son

You're pushing your shoulders forward. Keep them tucked back throughout the ENTIRE movement. You're very injury prone like this. Think about squeezing your shoulder blades together as you get ready to unrack the bar, and then keep them there until you rerack.

with bench press and db press you are going to develop a groove which means your body will get more efficient with the movement pattern the longer you do it so i wouldnt worry too much about technique

Adding on to this: it seems the bar is set a little too high for you, causing you to have to push your shoulders forward to unrack. Try the lower setting

Your speed on the squat is fine imo, the drop on the bench is too fast, looks like you're dropping the weight instead of lowering it. try to avoid a bounce on your chest, a light 'tap' is enough

Other than that, pretty good form, don't worry too much about the uneven reps for now. Focus on control and mind muscle connection and the weight will increase on its own. Don't listen to the DYELs telling you it's shit

Yeah, it does put like 10% more stress on your knees, but not letting the toes past the knees will increase the stress in your lower back by approx. 1026281%

Trust me I have a BSc in OP faggotry detection

1st peice of advice: dont take advice from people on Yas Forums

form is fine, elbows not flared, nice tempo, wrists are fine (dont listen to these idiots who say bench with straight wrists, they've never gone past 100kg).

Yes you are pushing slightly harder with one arm. Don't necessarily need to lower the weight, just focus pushing with the other hand more. A couple of sessions on the dumbbells should also help.

Squat is also fine. Just focus on keeping your forms and adding weight now otherwise you'll become one of these autist form perfectionists who remain dyel for years.

don't know if troll but OPs form is almost perfect for the high bar squat. Look at all olympic lifters. His ankle flexibility is excellent, which is exemplified by an absence of butt wink and knees coming forward.

Post body then KYS Faggot, we all start somewhere and at least he has the fucking balls to post a form-check video in here and accept the criticisms. People with that kind of mentality are gonna make it.

Massive muscle and force imbalance.

If you were using hanging weights, it would instantly punish you.

You should switch to DB chest presses until you get to 75lb DBs.

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>Don't meme arch
For how long? A couple months or 1pl8?
Youtube tutorials advise you to arch your back and retract the scapula.

Bench issues;

>Grip too wide, move it in a bit. Forearms should be vertical at the bottom.

>Dropping too fast to the chest, slow down.

>Hard to tell, but your elbows seem too flared out to the side, bring them in slightly, it'll help protect your shoulder and engage the lats more.

>Arch seems to be mostly lower back, keep your ass on the bench and arch your upper back and make sure you pull your shoulder blades in tight. Try and put a small rolled up towel on the bench between them and keep trying to squeeze it throughout the rep.

>The weight is too heavy for you to control properly.


Squat isses;

>Walking the bar out too fast

>Not bracing properly for the first rep

Your feet also might be too close together,

Its had to judge a squat from only a side view.


Not bad at all though for a beginner, keep it up op.

Steubing STRONG

Yeah user don't do cardio either because that puts stress on your heart you wouldn't want that now would you

OP here, thank you so much for the responses everyone, learned a lot from this thread

it's 47.5kg but yeah, that's not much better.

> Control the bar more as you bring it down, always bring it down to the same spot and have a fixed spot somewhere at the ceiling to aim for as you bring it up
that seems like really good advice, I'll try that next time

really? I'm bracing during sqauts because Medhi told me it'll hardern my core and protect my spine. He also said that the increase in blood pressure is good because it'll strengthen my heart, is that total bullshit then?

>also I can see you breathe into your chest. think of the cue to breathe into your lower stomach so that all you feel not only the front of your belly but the sides expand as well as you do. then tighten your core muscles. look up valsalva maneuver. this breathing thing also applies to your squat.
huh interesting, I'll look this up as well

make your grip a tad closer, and keep your feet FLAT on the ground

you're doing great user keep it up, we'll all make it eventually

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You should watch alan thrall's bench video, especially for the leg drive, which most beginners lack entirely. Also, like most beginners, you're ego lifting. You're just dropping the weight and essentially doing half the motions. Lower the weight and do a slow controlled descend; and remember to always keep your shoulder blades squeezed together.

>these are the women haters on Yas Forums
AAAAAHAHAHAHAHAHA

Cope and projection.

Love the terrible advice

jesus fuck god almighty

I'm blown away by how many people have no idea what they're talking about and consider this good form in this thread

1. Your feet are barely touching the ground resulting in basically zero leg drive
2. Your legs are not even close to wide enough resulting in even less leg drive
3. Your lift off is almost guaranteed shoulder damage once you have actual weight on the bar
4. Your negatives are very uncontrolled and WAY too fast. Your fucking positive takes longer than your negative for fucks sake
5. Your end position is way too far forward- you should be close to directly above your eyes
6. The angle is hard to tell but I suspect your grip is too wide for how much muscle you currently have and your current level- come in and use more of your lats
7. Your bar path is too straight with the exception of your last rep, and the only reason that one works is because you got lucky and found the path of least resistance

Cut the weight and practice your form before you go any higher or you WILL damage yourself

This board is a fucking joke

> these are the people giving advice on Yas Forums

>people said that I was divebombing and I should descend slower
A little quick on both lifts. Count 1 ... 2 ... 3 on the way up & the way down.
There are more form problems that other Anons have pointed out, but bringing the pace down a bit -especially on the eccentric- will help you find flaws in your form yourself.

What the fuck is that in the back of the room?

Thats pretty normal for an adult that wasnt athletically active before
I started at 40kg something and now i bench 160-170kg