Barbell Flat Bench Press: Correct vs Incorrect Form

Small technique mistakes can limit gains and increase injury risk. Learn the key differences between proper and improper bench press form to build strength safely and maximize chest development.

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#BenchPress #StrengthTraining #Gym #Fitness

Mixed lifting day today given that I’ve been away for a couple of weeks. Managed 10 x 50 kg #BackSquat, 10 x 27 kg #OverheadPress and 12 x 30 kg #BenchPress.

Fairly please overall.

First #BenchPress season at the #gym in nearly 4 months today. Whooooo golly, I told myself I had to be humble getting back into it, but I am being HUMBLED big time.

It'll recover, given the time and effort. But wow, this strength has absolutely vanished. One session at a time though...

Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 mins GoWod + 2 rounds (12 banded angels + 12 banded shoulder abductions e/s)

Warm up: banded 7's + 30" weighed arm circles forward + 30" backwards

Strength: Bench Press 4x every 2:30 #BenchPress
- 3x bench press @ 85-90% 1RM
- rounds 1-3: 33 kg (87,5%); round 4: 34 kg (90%) 🎉 #PR

Accessory: 16 min EMOM
- 12x floor squeeze press (7,5 kg)
- 16x alternating gorilla row (rounds 1-3: 16 kg; round 4: 20kg)
- 40" hollow hold
- 12x Arnold press (5 kg)

Just what I needed today, some good strength work & managing a personal record

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 22 min GoWod

Warm up: banded 7 + 30" weighed shoulder circles e/d

Strength: Bench Press 4x every 2:30 #BenchPress
- 5x bench press @80% 1RM -> 30 kg

Accessory: 16 min EMOM
- 12 DB Floor squeze press (7,5 kg)
- 8 single arm rows e/s (12,5 kg)
- 40" hollow hold
- 12 Arnold presses (5 kg)

The arm pump was real. It was needed.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

So…having achieved a 40kg #overheadPress last week we returned to #BenchPress this week. Goal for this year is 70kg, which is going to require some work.

Today we topped out at 3 sets at 50kg, where I managed 4, 3, and 3 reps. I’m actually pretty happy with that but there’s clearly work needed to get from there to a 70kg 1 rep max.

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 5 inchworms
- 5 active squat stretch
- 5 pvc/barbell muscle clean
- 5 pvc/barbell front squats

Workout: "Chevy Bel Air", for time, time cap 17:00, scaled to
- at 00:00 -> 9 - 7 - 5
- front squats (25 kg)
- down up + jumping pull up
- rest remaining of time until
- at 10:00 -> 5 - 7 - 9
- front squats (25 kg)
- down up + jumping pull up
Finished in 4:32 & 5:11

Strength: #BenchPress 5 rounds x 2 mins
- 5x bench press @ 70% 1RM -> 25 kg

I was already exhausted after the warm up, had some sugar and went for the rest of the workout, but did not push super hard.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon