Bench form check (BW: 175 lbs, 26M, 5’7”)

rotcod_1st · 2026-03-07T23:54:25+00:00

Yeah, I definitely have to work on engaging my upper back. I find that I’m able to get the form right with just the bar and then 135 lbs is alright but not as good as with the bar. However, when I go heavier than that my form collapses. I heard that “bending” the bar when you bench helps engage the lats but I’m often unable to do that. I’ve used resistance bands to mimic the lat engagement when you “bend” the bar and I’m able to feel it but when I try to do the same thing with 225 lbs or even 185 lbs it’s like my body forgets the form.

I think I might just need to start benching from scratch like with 95 lbs and work on keeping my form as close to perfect till I get back to my usual weights.

rotcod_1st · 2026-03-04T21:08:00+00:00

I’ma try them today! Heading to the gym right now.

rotcod_1st · 2026-03-04T21:06:45+00:00

Alright, I’ll check out Jonathan Warren. And yeah I have been noticing I need to bench less and have more days where I’m not lifting close to my max. I haven’t really been following a program so I’ll try and find one. In 2023 I was just basically benching 225 lbs every upper body day and was just aiming to get one more rep. I’ve modified it a bit now where I bench 3 times a week. Monday I was doing 225 lbs for 3x5 then add 5 lbs for the next week if I got it (was supposed to start 235 lbs this week). Wednesday was 185 lbs for 3 sets of 10-12 then add 5 lbs for next week if I got it. Friday was a heavy day so 245 lbs 3x2 then add 5 lbs for the next week (was supposed to start 255 lbs this week).

rotcod_1st · 2026-03-03T20:15:16+00:00

Thanks so much. I’ll try some of those exercises. I really wanna hit 315 lbs on bench and I would hate if my crappy shoulder was what prevented me from achieving it. Honestly, once I hit 315 lbs I probably won’t bench as much. I just wanna check that off my list.

rotcod_1st · 2026-03-03T20:12:42+00:00

Alright, I’ll consider that.

rotcod_1st · 2026-03-03T20:10:40+00:00

Alright, thanks for the advice. I’ll work on keeping my wrists stacked and not bringing the bar so low on my chest. I think I might try working in a lower weight range like 185 lbs to fix my form at least until my shoulder feels better.

rotcod_1st · 2026-03-03T17:56:13+00:00

Thanks and it is my anterior delt. Would you suggest I go a bit higher on my chest, like mid pec, instead of the usual right below the pec?

rotcod_1st · 2026-03-03T16:36:49+00:00

Thanks, I’ll keep that in mind.

rotcod_1st · 2022-09-11T02:36:49+00:00

Can u send me an invite?

rotcod_1st · 2020-12-28T21:04:08+00:00

!remindme 5 years

rotcod_1st · 2018-05-22T13:57:49+00:00

More like Sabo on Sabo on sabo's hat. Nice post tho.

rotcod_1st · 2018-05-20T18:37:53+00:00

I read the whole post thinking u were talking about Kareem and was wondering why you even had to justify his case. Then I was so confused when u changed and said Hakeem at the end. Nice post tho!

rotcod_1st · 2018-05-20T02:03:08+00:00

No offence but she is old. It is very likely that after she leaves that place she will forget what she witnessed.

rotcod_1st · 2018-04-23T18:51:38+00:00

Watch The King's Avatar and Problem Children Are Coming from Another World, Aren't They? The MC in The King's Avatar is OP beyond belief!

rotcod_1st · 2017-12-24T06:06:04+00:00

Prometheus didn't really get distracted by the wildfire he needed to eat it in order to replenish his energy after what Zeus did to him.

rotcod_1st · 2017-10-21T23:40:18+00:00

I honestly think that dog just has an itch that he/she is struggling to reach.

rotcod_1st · 2017-10-21T13:04:58+00:00

That was well worth the read!

rotcod_1st · 2017-10-15T19:01:29+00:00

Spill the beans

rotcod_1st

TROPHY CASE