Almost...

Scott Birdby Scott Bird | November 10, 2004
Filed in ME BENCH , videos , workouts | 4 comments

Elbow flaring in actionAnother scheduled workout was lost to the hectic schedule this week, though fortunately today’s ME BENCH still went ahead as planned. As it’s been some time since I last tested the waters of a max bench press, today was an interesting one.

One of my short-term goals is to press more than bodyweight, which is currently a modest 79kg. Having worked up to my previous max of 65kg, I managed to lockout both 70 and 75 (with attrocious form, and the pins set slightly too high) but didn’t quite get 80kg. Next time, next time.

As promised, here’s the video [.avi, 4mb, 2m22s] of the bench pressing. Warning : poor form ensues.

ME BENCH
Bench press 2×5@20kg, 3@30kg, 3@40kg, 2@50kg, 2@60kg, 1@65kg, 1@70kg, 1@75kg, 0@80kg
Close-grip bench press 2×6@60kg
Seated triceps extension 4×6@35kg
Seated shoulder press 6,6,4@40kg
Barbell shrug 4×6@110kg


Total time : 55 mins

Bending

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Discussion

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Comments

1

Quick suggestions:

1) consider including failed attempts in the videos; nothing reveals weak points better.

2) work on getting elbows tucked in a bit further at the bottom for better drive (no more than 45 degrees between humerus and midline of body). This might just add some kilos to your bench depending on where your sticking point is.

Posted by: Kris | November 11, 2004 7:43 PM

2

Re: weak point - it seems to be in the bottom of the press. I suspect this points to a weakness in pecs, and my first thought would be to increase the dosage of dumbell pressing, and also of wide-grip pressing. The dumbells would also provide a greater range of motion, and depth is certainly something I occasionally forget to monitor - particularly when I inadvertently set the pins too high. Will include failed attempts in future videos, so you can see what I mean.

As for the elbow flaring, agreed. The only question now is how to monitor this - with a little work it should rectify itself as things like grip width, keeping forearms vertical and lowering the bar to the correct spot all become second nature.

Posted by: Scott | November 11, 2004 9:46 PM

3

Could be the pecs but not necessarily. Have you read the classic on the subject?

http://www.t-nation.com/findArticle.do?article=180press

Posted by: Kris | November 12, 2004 1:00 PM

4

Excellent article. I can now see why video of failed attempts is crucial when assessing weak points.

Posted by: Scott | November 12, 2004 1:44 PM

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