Some Things I Need to Fix on BENCH PRESS | Training Progress

What’s up guys! This training footage is from 01/10/17. The presses and lifts are not going about as expected, but in a good way. After having a deload week from the holidays and then lifting light the following week, I came in stronger than I expected during this bench session.

I was supposed to be lifting at 85%, but ended up hitting higher numbers and for up to 8 reps instead of 4. This was encouraging, but one of the things I’m focused on working on in moving forward is to have a better hand placement on the bar when pressing or lifting.

As you can see in some of the footage, I have one hand placed further to the side than the other, which will not only effect my strength, but will cause an imbalance and the possibility of injury. This may be something that you’re doing as well. Pay attention next time you’re pressing to see if your hands are even on the bar or if you’re lopsided like me.

This may be an easy fix if you’re just simply unaware that you’re lifting improperly. If you’re like me and are aware of the imbalance, but struggle with spatial ability, then fixing this may be more of an issue and take longer than just one training session to fix.

To fix this, make sure that when you’re lying on the bench, you have the lines on the bar placed evenly over your body and head. This simply makes sure that when you go to grab the bar, it’s not already uneven. Many people don’t have to worry about this step because they naturally see that they’re not even, but if you struggle with spatial ability, it’s more difficult to tell whether the bar is even or not. After you’ve done that, line up your hands evenly from the center of the bar, using the grip markings to guide you. Lift the bar as if you were going to press it and make sure that you feel balanced. If you’re extremely off on your hand placing, you’ll feel the bar leaning to one side.

This may sound like common sense to those who don’t experience these issues with finding balance, but trust me, this is something that some of us have to think about every time before lifting or pressing.

Hope you found this helpful, especially if you’re a beginner in learning new powerlifting or bodybuilding movements! To learn more about what I do as a trainer and coach check here!



Lexes O'Hara

Lexes O'Hara is a personal trainer and nutrition coach. Her work philosophy is to teach her clients to, "train, eat, and live like a bad ass." Certifications include NASM CPT and FNS.