Adjusting Form on Bench Press
I’ve been doing well on bench press for the first part of this year, rehabilitating from an arm injury and working my way back up to a personal best of 230. A few weeks ago I asked a gym regular for a spot on a 225 lift. After doing it, he commented that I hold the bar with a closer together grip than he does, he thinks I’m not working chest as much as I could be. He showed me where he holds it, and I have to go about 3 fingers wider to do the same. He lines up his middle finger with the smooth band on the rough part of the bar (sorry, don’t know how to describe it in technical terms!)
After that I made sure to watch other people doing bench press, experienced guys, and they all used the wider grip that he had shown me. Sure enough, next time I did chest I tried this wider grip and I could really feel the difference. An adjustment of three fingers doesn’t sound like much but it is! There was no way I was getting anywhere close to 230, I just did sets at 135 up to 185, getting used to the feel of this wider grip. It makes perfect sense when you think about it, since you use a close grip to do triceps, if I gripped wider I’d be working arms less and chest more.
Two days ago was time for bench press again. I wanted to see how heavy I could go using the wider grip. I did warmup sets with the bar only, then 135 and 185. Then I did sets 195×3, 200×2, 210×2. I barely got that last rep back up on the rack! But I wasn’t content. I set up for a lift of 225, and asked someone I knew for a spot. I had no trouble on the liftoff or descent, but trying to push up I totally lost it and needed help. The spotter said to me ‘you know you don’t keep your arms straight’. I said I thought I did so then he got on the bench and showed me what I did. After lifting off, my arms were straight but before starting to come down I moved them forward about six inches, throwing myself off balance for that failed lift. I realized he was right. I think I may be lying back too far on the bench, and I’m moving my arms out to keep clear of the rack.
I thanked him and said I’d adjust next time, but he said wait a few minutes and he’d help me try again. I focused on my form and I did 3 assisted reps at 225. Although having the spotter take some of the weight and guide the bar is not the same as doing it yourself, in that situation it was good for me to have help while I concentrated on form and good for my confidence that I did 3 reps. And I know the wider grip is working my chest better since I have DOMS more after doing bench press this time than I ever have before!
This experience just goes to show that you can read about form, watch videos and watch other people, and that’s all good, but there’s nothing as good as having someone watch what you are doing and pointing out any problems you might be having. I really appreciate the spotter caring enough to take the time to point out a weakness in my form and helping me work through it a little. Although bodybuilding is mostly a solitary endeavor, and you get out of it what you alone put into it, interacting with other bodybuilders makes you feel like part of a community of like-minded people and helps keep me motivated, which is why I know I would never give up going to my little community gym even if I had space and money for a complete home gym!
