Table of Contents
Why is my bench press so wobbly?
When your arms shake in the bench press it’s a sign of muscular fatigue. Not all of your muscle fibers fatigue at the same time though. As some muscle fibers stop working, others are working over-time, which causes the appearance of a jerky/shaky range of motion while benching.
How can I improve my bench press program?
How to add 20kg to your bench press in 4 weeks
- PUSH YOUR UPPER LIMIT.
- BENCH PRESS: 5 sets of 3 reps.
- FLOOR DUMBBEL PRESS: 3 sets of 8 reps.
- CABLE PULL-DOWN: 3 sets of 12 reps.
- SET YOUR BAR HIGHER.
- CLOSE-GRIP BENCH PRESS: 5 sets of 5 reps.
- BARBELL MILITARY PRESS: 3 sets of 6 reps.
- BARBELL BENT-OVER ROW: 3 sets of 8 reps.
Why is my bench press not straight?
In the case of an uneven bench press, it’s due to one (not both) of the scapula moving off the rib cage. When the scapula moves off the rib cage, it will either slide out to the side or upward.
Why is my bench press not stable?
The problem: Muscles responsible for bench press, either the pecs, shoulders, or triceps, are weaker on one side. Muscular imbalances are common, and most people will have some sort of ‘dominant’ side. The issue becomes when we try and exert force under a heavy load with one side being dominant than the other.
Do push ups help your bench press?
The push-ups target the pectoral, deltoid, and tricep muscles, which are also the primary muscles used in the bench press. Push-ups can help increase muscle mass, muscular endurance, and muscular strength in these muscle groups. This will in turn increase your bench press strength.
Do shoulders help bench press?
In addition to the chest, the back and shoulders play critical roles in the Bench Press. The shoulders—particularly the anterior delts—help to press the bar off your chest. If you perform a bench-pressing motion with your arms, notice how much your shoulders move and how little your chest moves.
Why is my bench press uneven?
A lot of people will assume that an uneven bench press is simply caused by muscular imbalances. However, that is only one of the potential reasons, and in this article, we’ll take a holistic approach to fix your bench press technique.
How can I decrease the ROM of my bench press?
Widening the grip on the bar is one method of decreasing the ROM. In many lifting circles, a shoulder width grip is deemed to be a close grip bench press so if you’re guilty of a narrow grip, it’s important to bring it wide. Having the small finger on the outer ring of the bar is a good start.
How can I increase my bench press strength?
Just like retracting your shoulder blades, planting your feet will create more stability and allow you to bench more weight. You should bring your feet back slightly behind your knees, and then press your feet into the floor. This will contract your quads and strengthen your base of support.
Should you pull your shoulders back when bench pressing?
When you pull your shoulders back, you automatically reduce the distance the bar has to travel. Although your head, shoulder blades and butt need to be in contact with the bench, arching your lower back while under the bar is an excellent way to shorten ROM as your chest will come closer to the bar during the negative portion of the movement.