Flat benchpress

[Mighty Mouse]

I do my workout as follows. You dont have to do it this way, but just as an example, here is what I do. (it starts with your benchwork...whatever method you are using, I am currently using a 9x3, followed with shoulder work. this gives the shoulders a good pounding, and a full week to heal.)

Wed Mar 22
Bench Day

Bench Press

Video compilation, got lazy tonight. Combined the 3 in one.
http://www.mightysworld.com/MightyVi...nchmarch22.wmv

Pinkies on Rings
225x3x3

Middle/Ring on Rings
225x3x3

Index on Rings
225x3x3

Shoulders

Side raises
35 x 8
35 x 8

Front Raises
30x10
30x10

Rear Delt Machine
120x15
120x15
Rest pause after 12 on both sets.

P.S.
the vid above was in march. I shot that to review my bar path and adjust for correctness.
Let me search for a good video where I was focusing on elbows...might take a while.

[Mighty Mouse]

Here is a decent example of elbows. This is an old vid when I dropped weight to work on form. Obviously I am not a pro and knowing what to do and doing it are two different things. but it does show bringing elbows in on the downward mostion and flaring them out on the upward motion.

http://www.mightysworld.com/MightyVi...5x3pinkies.wmv

[Mitcho]

Originally Posted by Mighty Mouse

Here is a decent example of elbows. This is an old vid when I dropped weight to work on form. Obviously I am not a pro and knowing what to do and doing it are two different things. but it does show bringing elbows in on the downward mostion and flaring them out on the upward motion.

http://www.mightysworld.com/MightyVi...5x3pinkies.wmv

Yeah, I see the elbow movements in that vid. I'm gonna try a few light sets to try the form out and see where its hitting me and work up from there.
Thanks again Mouse!

[Mighty Mouse]

No problem. I hope it helps you some.

When I started to focus on form and tese things, I dropped back to 155, increased 10lbs each week, until I hit 245.

I could barely get 205 for three when I started, not training heavy at all, but working on form, I got to where I hit 260 for two on my max, and could rep 245 27 times (9x3). So working on form can and will improve your bench. Then you can start to toss on bigger weights.