Tag Archives: Powerlifting

Too many guys bench press in terrible form, it’s crazy… are this many guys misinformed about bench press? Wow!!!

Yes. Bench press is the most popular workout in the gym. They don’t call it the king of all workouts for no reason ’cause it really is. Everyday you walk into a gym, you would see guys and even women doing barbell bench pressing. It’s funny when I watch other guys in the gym doing barbell flat bench ’cause there are so many who bench in terrible form. Too many bench in terrible form, it’s crazy.

Let me explain terrible benching mistakes they do:

  • Half-repping: When they hold the bar high up, they only bring it down half-way and push the bar back up again. That’s how I see a lot of guys do their reps. I disagree with that. That’s not doing anything.
  • Partial-repping: Kind of similar to half-repping but slightly different. I see a lot of guys when they take the bar off the rack and hold it way up to start their set, they only bring the bar down very little. Bring it down very little and push it back up very little. You’ve seen that too and I’m like, wtf is that doing?
  • Elbow flare: What this is, it’s when guys have their elbows tucked in when they bring the bar down but when they bring it up they bring their arms parallel to the bar which is bad. You want to keep your elbows tucked in throughout the whole rep which is what I try to do.
  • Wrists rolling back: Many would bench with their wrists rolled back but that’s kind of dangerous. It’s better to keep your wrists neutral which is what I try to do most of the time.
  • Butt raising off the seat: I see this one a lot in the gym. Guys doing their reps on the bench and their butt goes off the seat on each rep. There’s a guy at the gym that I’ve seen that benches like this and it’s bad. They do this as a way to push the heavy weights more, but if they keep lifting like this, they are going to hurt themselves one of these days. It is a part of ego lifting believe it or not.
  • Bouncing the bar off the chest: This is a real common one. Dudes that bench their reps really quickly and they bounce the bar off their chest really fast which is bad. I don’t do that at all. What I do is set the bar on my chest lightly, pause for a second and then push it up. That’s how you do it.
  • Not keeping the bar balanced when lifting: You see a lot of dudes lift this way. Bar not balancing, bar being lower than the other side. If you’re doing that then you’re going too heavy. That’s ego lifting.
  • Doing really fast reps: I see too many guys bench this way. Lifting heavy barbells and doing their reps up and down really quickly. They do it in good form but they do the reps fast. I don’t like that. It isn’t doing anything giving them fast reps. It’s better to do them slowly, in my opinion. The slower the better. You get more contraction in slow range of motion.
  • Going too heavy without a spotter: I understand that there are going to be lots of ego-lifters on the bench press, admit it right? A lot of other men in the gym will never admit that they like to be show-offs and show everyone how tough they are. It’s a wrong thing to do to sacrifice your form to show off your big ego. It’s okay to leave your ego at the door and only lift weights that you can handle. No one cares if you can’t lift the heavy weights. When I bench in the gym, I don’t really need a spotter ’cause the benches there have safety catchers and I figured out a way to safely get out of a failed lift if I get in trouble. If I can’t get the weight up all the way, I’ll just carefully set the bar on the safety catcher, it’s easy. A lot of times I like to challenge myself and lift the heavy ones to see what my latest p.r.’s are. If your gym doesn’t have a power rack or if your gym have benches with no safety catchers then you need a spotter. You don’t want to get thrown in an ambulance, trust me.

So there you have it. Enjoy and bench safely and responsibly! I love benching. I used to be against benching but now it has grown on me.





Killed it at my second powerlifting meet yesterday… came home with 2nd place metal…

Powerlifting meet Round #2 will be yet again another successful meet. I killed it on the squats and deadlift but could have done better on the bench press, though. To explain the X’s on the bench on my scorecard, the first X, I messed up ’cause I didn’t follow the commands by mistake on that one. The first lift on bench, I pressed up too soon before the ref got to say the “press” command so that lift was disqualified even though it was a good one. The second lift on bench was a good lift at 150 lbs. As for the second X on bench at 155 lbs was a failed lift. I couldn’t get that one all the way up so I had to get the spotters to stop the lift immediately. Still though, I’m very proud of the 150 “personal record” on the bench, though. I never thought I could lift 150 on bench. I decided to challenge myself on 155 to see if I could get that one but couldn’t so my official pr on bench is 150 lbs. I’ll take it, I’m happy with that lift.

On deadlift, I seem to have lifted 265 lbs. easily so that means I could have gone for 270. Next time I do deadlift at the gym which won’t be until next weekend, I’ll give 270 a shot. Even though I’m pretty new to squats, I seem to have killed it on that too. The form looks good.

I was very proud and happy with yesterday. You get better and better at every powerlifting meet you do. When will be Powerlifting meet Round #3??? I’m hoping to do another one soon but it probably won’t be ’til the Spring or summer for me to do another one at Albany Strength. My goal is to be able bench and squat 200 lbs. or over and I want to take some time to work on that.

I gotta say though that I am loving powerlifting more and more so it probably will be a full time thing. I will do powerlifting meets at Albany Strength and at the Wilton YMCA both. I love powerlifting ’cause it’s definitely a learning experience. I’m realizing now that you’re not going to do every lift perfect ’cause every lifter makes mistakes ’cause that’s what it’s all about. Powerlifting challenges you. If you want to bring up a weight and not sure if you can do it, give it a try anyways ’cause you never know.

When you do powerlifting meets and if you do real good and kick ass, not only you’ll win awards, you will also win a lot of respect from people there. That’s what matters to me most more than the awards. You’ll get a lot of fans and supporters out of powerlifting. They’ll give you fist bumps and high fives letting you know they respect you and telling you “good job”. You know you’re getting respect with people at the meets when everybody is giving you lifting advice ’cause I got plenty of lifting advice yesterday from the pros. You know you’re doing good when you grab the powerlifting meet director’s attention.

Funny thing is, I always saw myself as weak and small but these powerlifting meets are making me realize that I am really strong. My gosh, after all the hard work I spent in the gym for over 10 years really paid off.

Even though I could have done better on the bench press, I was still very proud of yesterday.

A lot of powerlifting newbies get so scared of getting into it, though. I’ll admit that at first, I wasn’t so sure but once I did my first meet, it ended up being pretty easy. It does take a while to get used to powerlifting and to be more confident about it. I love powerlifting. I think it’s a blast to be able to show what you can do in front of an actual live audience which is awesome, plus, it’s a blast to watch the other lifters too. I mean, christ, you got people lifting at these things of all ages… people from young teenagers to people at 70 years old doing powerlifting. Age is just a number. If you want to lift then lift. Yesterday, I’ve seen young teenage girls between 15 – 17 lifting heavier weights then I can, it was fucking crazy… lmao.

I am noticing that powerlifting has become way more popular and the sport is becoming more mainstream too.

I had a great time yesterday and glad I actually went ’cause I almost wasn’t gonna do it.