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Don't Be A Basic Bench: A Comprehensive Introductory Guide
Hello everyone! In an effort to keep the subreddit and its wiki filled with good and useful information, we are compiling guides for the main lifts (deadlift, squat, bench, potentially others). These guides will be added to the wiki and posted as posts as they are completed. The goal of these guides is to provide basic lift information, descriptions of some common variations, equipment considerations, related and complimentary exercises, additional resources for further reading, and to showcase incredible women (and non-binary folks) performing these lifts. This is the second entry in this lift series. Check out the first entry, The Deadlift Guide in the FAQ! If you have suggestions regarding things that should be added to these guides, or other subjects you'd like to see in the wiki, please message the mods!
The Bench Press
Bench Press Form and Variations
The main muscle group worked by the bench press is the pectoralis major, which is the largest muscle in the chest area. The pectoralis major muscle has two sections that are named for the bones they attach to – the sternal portion attaches to the breast bone and makes up the bulk of the muscle fibers, making up the middle and lower section; the clavicular portion attaches to the collarbone and is the more superior (upper) portion. The bench press also heavily involves the triceps (back of the upper arm), and recruits the deltoid muscles (shoulder), and pectoralis minor to lesser extents. I’ll first be discussing the form for a standard, flat, “neutral/wide” grip bench press. Variations on this will be discussed below it. This guide is written for barbell bench pressing, but all of these variations can be performed with dumbbells as well. Flat bench – the standard/”default” bench press Start out flat on the bench with bar directly over your eyes (with spotter) or over your nose/mouth (without spotter), feet flat, butt and upper back planted firmly on the bench. Arching of the lumbar spine is normal, fine, and absolutely legal in lifting competitions. Scapulas (shoulderblades) should be retracted or “pinched together” to provide both a stable flat surface for your upper back to settle on the bench, and to minimize undue tension on your shoulder joints. Retracting your scapulae will also puff your chest up and put your shoulders in a safer position for the lift. The bar should rest in the heel of your palm so that it is stacked above the wrist, forearm, and elbows through the lift. A slight internal rotation of the hands will help with this positioning and will angle your elbows out slightly. For a standard flat bench press, your hands will be a bit further apart than shoulder width – about 1.5-2x shoulder width is the average position – position your hands so that your forearms will be almost completely perpendicular to the floor at the bottom of the lift. Retract your scapulae (as if you’re trying to pick up a pencil off the bench between them), keep actively pushing your chest up, take in a big belly breath, and hold it before pushing the bar away from the rack and locking out at the elbows. Bring the bar down your torso so that it is directly over the line of your shoulders – this is likely going to be about the level of the middle of your sternum or your nipple line, but may vary depending on your individual anatomy and the degree of arching your back is doing. The bar should be directly above your elbows at all times during the movement of the lift. This not only increases stability during the lift, but also prevents undue stress on your triceps or your shoulders. It also is the most efficient configuration for using the majority of the muscle fibers within the pectoralis major. Speaking of efficiency in recruiting pectoral muscle fibers, let’s talk about arching your back during a bench press. This is a faux controversy like “sumo deadlifting is cheating” – the claim is that an arch will significantly decrease the range of motion for the bar, making the lift “easier”. While the purpose of the arch is to slightly decrease the range of motion, it also makes the lift safer at the bottom of the movement, which is the riskiest for your shoulder joints. It also serves to recruit more of your pectoral muscle fibers to the lift – this should increase the amount of weight one can lift and impact muscle growth when the goal is hypertrophy. Degree of arching is going to be up to personal preference and anatomy, but some degree of arch is natural and normal. Check out the natural position of the spine and you can see that the lumbar spine (lower back) has a natural forward curve (lordosis) which helps with loadbearing since we’re just hairless upright apes. An arch during bench press may be anywhere from your normal lumbar spine position to an exaggeration of your body’s natural lordosis. As you lower the bar, keep tension in your upper body by trying to “break the bar in half” or “rip the bar apart” until it touches your mid-to-lower sternum (depending on anatomy and degree of arch). After a touch (and brief pause, if you’re powerlifting), push the bar back upwards and slightly backwards towards your face to lockout. You can now exhale that big belly breath you’ve been holding for the duration of the rep.
Stronger by Science also has a very in depth How To Bench article. It is more in depth than this guide intends to be, and definitely worth a read. It also covers the anatomy and physics behind the bench press – things you should be interested in if your goal is to move weight safely (even if your goal does not necessarily involve moving a lot of weight).
Dumbbell bench: These are not only great when you aren’t yet able to use the barbell, but also for correcting muscle imbalances and general strength improvements that can translate into a barbell bench press. These also have more flexibility with grip positioning – if a barbell bench press irritates your shoulders, consider trying dumbbell bench press with a neutral grip (the dumbbells will be parallel to your body instead of perpendicular). Dumbbell bench press also allows for an increased range of motion, developing small stabilizer muscles in the upper body, and can be used to correct muscle imbalances.
Incline bench – performed with the bench angled about 15-30 degrees up from parallel to the floor. As you change the bench to a more upright position, the front shoulder muscle (anterior deltoids) will become more involved in the lift compared to lower degrees of incline and flat bench. The purpose of incline benching is to recruit more shoulder involvement and also more of the upper (clavicular) parts of the pectoralis major muscles. Bar will still track to be over your shoulders, about the nipple line/mid sternum. Grip width just wider than shoulder width so forearms will be completely perpendicular to the floor at the lowest point of the press.
Decline bench: There are benches and racks specifically for decline benching. If you only have access to a flat bench, you can potentially “make” your own decline by elevating the foot end of the bench. If you do this, make sure it’s very stable before trying the lift. The benefit of a decline bench is to utilize the lower portions of the sternal portion of the pecs more, and also decrease the amount of involvement of shoulder muscles. If you have a shoulder injury but are still cleared to lift, this can be a better option for you than a flat or incline bench press. In this position, the barbell will be over the lower part of your breast bone (sternum) and will touch the chest lower than in a flat or incline bench press.
Close grip bench: As the name suggests, this bench press variation has a more narrow grip width than standard or wide grip bench press. The purpose for this positioning is to increase the involvement of the triceps muscles during the lift. Proper grip width for this is over the shoulder joints – too narrow of a grip can internally rotate the shoulder joint which can lead to strain and injury. In this variation, the bar will touch your chest even lower than a decline or flat bench press – the bottom of the movement should still have your forearms perpendicular to the floor, with the wrists and bar stacked over the elbows.
Supinated/reverse grip bench: This variation can be very challenging, especially as weights increase. The benefit to supinating your hands so that the palm is facing your chin during the bench press is to reduce strain on the shoulders. It can be challenging to keep the bar in the fleshy part of your hands without dropping the bar on your face. Definitely practice with an empty bar or light dumbbells.
Floor press: Not just an exercise for when the benches are all occupied. Floor press is good in its own right or as an accessory for bench press. Set up is basically the same as a flat bench press, but you’re on the floor. Personally I prefer to have my knees bent and my feet flat, but one could also keep the legs flat out and completely remove lower body involvement/drive. These are especially great with dumbbells for folks with shoulder pain or issues, because you can use a neutral grip. These can help with lockout strength at the top of the bench press as well as if your sticking point on bench press is on the ascent.
Larsen press: The set up for the Larsen press is identical to a standard flat bench press. The biggest difference is that once you unrack the weight and have the bar over your chest, the feet are lifted off the ground, either straight out or resting on something else at the heel (toes up). “This forces athletes to really focus on maintaining their upper back tightness without the feet and legs compensating for poor bar path, set positioning, and inadequate force displacement.” The biggest benefit to this variation is to force the lifter to maintain a tight upper back during the bench press, though it also serves as a way to increase relative intensity/difficulty of the exercise without adding more weight to the bar.
Helpful Bench Press Cues
Try to “break the bar” while pushing it away from you. Imagine it is a big long dry spaghetti noodle and you are trying to turn it into two pieces of spaghetti by snapping it away from you. This will help engage your upper body muscles and ensure that your upper back is tight and flat, promoting a safer and more stable lift.
Grip the bar very hard, with special focus on gripping hard with your pinkies. This can help engage your latissimus dorsi for the lift!
Stack the bar over your wrists over your elbows. This means your forearm will be perpendicular to the floor and the barbell and increases stability, improves form, and reduces undue strain on your shoulders and elbows.
Push yourself away from the bar and push your body down into the bench during the actual press portion (from the bottom back up to the top) of the lift. This will help keep your upper body muscles engaged appropriately and keep you in place on the bench.
For leg drive, plant your feet and apply force down on the floor and towards your head. This will help keep your upper back planted so long as you aren't slick and sweaty and keep optimal form and tightness through the lift.
Push ups –Push ups are basically the body weight exercise version of the bench press – the movement and position is very similar and translate well into bench press gains. Succeeding in bench press will benefit your push ups, and succeeding in push ups will benefit your bench press. The bodyweightfitness subreddit guide for pushups is excellent and goes over a suggested progression program if you are not yet able to do full push ups on your toes. Note also that you can do a narrow width diamond pushup to increase involvement of your triceps.
MegSquats also recently posted a “3 tips for push ups” post that several of our users have already mentioned as being helpful.
Svend/pinch press - a great accessory exercise for pectoral muscle growth, especially right in the middle along the sternum. You’ll be squeezing a plate or other weight between your hands at mid chest level and pushing the weight straight out away from your body – make sure you’re squeezing the weight through the whole motion. This can be done either standing upright or lying flat on your back (supine). The supine version recruits your triceps more, and the standing version recruits your anterior deltoid more.
Chest flies - another favorite chest accessory. These also hit the pectoralis minor, along with pectoralis major. These can help your bench press by increasing the strength of the pectoral muscles, but are also great for changing the aesthetics of your chest muscles. Flys can be performed flat or at an incline – like incline bench press vs flat, increasing the angle away from the ground will increase the involvement of the upper aspect of the pectoral muscles as well as the anterior deltoid muscles.
Cable crossoveiron cross: Very similar to chest flies, but you’re using the cable tower and performing these upright. These engage the core and abdominal muscles more, but are still primarily for strengthening the chest, shoulders, and triceps. The best part about cable flyes or cable crossovers is that you can adjust the height of the cables to target different aspects of your chest muscles – higher cable anchors target the lower pectoral fibers, middle (shoulder-ish) height target the middle fibers, especially along the sternum, and low cable anchor points target the upper pectoral muscle fibers.
Dips are challenging body weight exercises that can have either a chest or triceps focus. Essentially, these are vertical pushups – you will be suspended from a rack or pull up/dip ‘machine’. Start with your arms fully extended while you’re holding onto the handles. Bend your arms to lower your body, leaning forward slightly, until your shoulders are just below your elbows. Lift yourself back up while straightening your arms until you lock out at the top. You can also do bench dips which may be easier on your shoulders. Surprisingly good wikihow guide on bench dips.
Around the Worlds - an exercise for pectoral and shoulder muscle strength and development. Can be done supine or standing – supine will be a chest focus, while upright will be a shoulder focused movement (but don’t worry – both groups are definitely involved in both versions). Hold dumbbells or small weight plates with your palms facing forward throughout the motion. Start with your hands at your sides and, keeping elbows slightly bent, slowly move your arms away from your body like you’re making a snow angel until they are side by side over your head. Do the reverse movement to return to the starting position with the weights by your side – this is one rep.
Triceps Pushdowns are one of many triceps extension exercises that can help you get that stylish horseshoe muscle appearance, and improve your bench press. You can do triceps pushdowns with a cable tower, pull down station, or even resistance bands.
Triceps extensions encompass a wide variety of exercises aimed at isolating the triceps for hypertrophy (size) and strength.
Equipment, Tools, and Other Considerations
These items are not required to be successful in bench pressing, but can be beneficial to lifters that bench press at any skill or weight level.
Wrist wraps can help keep your wrists straight and supported during bench press. They can help keep the weight safely and evenly distributed through your wrist and thus through the entire forearm and elbow.
Slingshot: A device invented by powerlifter Mark Bell who can bench 545lbs without special tools and 854lbs “equipped”. It wraps around your elbows and can allow you to overload your bench press by “10-15%” with the help of elastic tension from the Slingshot. It can also be helpful in taking some of the stress off shoulders and elbows during a bench press but is NOT a substitute for proper form and safe lifting.
Blocks or boards - board pressing uses wooden boards or something like benchblokz between the bar and your chest during a bench press. This decreases the range of motion for the lift and can help lifters work through sticking points (relative weak points in the range of motion), which can lead to improved bench without tools (“raw”). Here’s another article, from elitefts on board pressing and its uses.
[PLEASE STICKY] How to avoid wasting your time and everyone else's time, and increase your chance of solving modded Minecraft crashes.
First of all: Don't post crashes on this thread. Create a separate text post. Obviously.
Avoid the need for telepathy: posts logs!
Do your homework before seeking help - experiment with it and Google it!
Know the common crashes
java.lang.OutOfMemoryError: Close your /FeedTheBeastCrashes browser tab, give yourself a little self-facepalm, and allocate more RAM (some packs have RAM recommendations, look for that). Problem solved. If not, go to a bug tracker if you suspect a memory leak. Make sure to isolate the problem.
# There is insufficient memory for the Java Runtime Environment to continue. # Native memory allocation (malloc) failed to allocate 1577296 bytes for Chunk::new
Paradoxically, this can mean you've allocated too much RAM, causing the java heap to exceed the physical amount of RAM available. Try lowering the maximum RAM allocation. Also try closing web browsers and other large software suites. net.minecraftforge.fml.common.MissingModsException: or java.lang.NoClassDefFoundError: Usually, this means you forgot to install a dependency. Look for hints in the crash report. The curseforge websites has a button to show all dependencies of a given mod, check that. If you still can't find a compatible dependency version, post here. java.lang.RuntimeException: Invalid id 4096 - maximum id range exceeded. You've added too many mods and have run up against Minecraft's item ID limit. Either remove some mods, or use JustEnoughIDs (1.12) or NotEnoughIDs (1.7.10 - 1.12.2). I'm not sure what we did before 1.7.10 to solve this, but a solution exists. If anyone remembers what it was, post it, because my googling is failing. java.lang.ClassCastException: class jdk.internal.loader.ClassLoaders$AppClassLoader cannot be cast to class java.net.URLClassLoader (jdk.internal.loader.ClassLoaders$AppClassLoader and java.net.URLClassLoader are in module java.base of loader 'bootstrap') You need Java 8. Minecraft does not support newer Java versions (9, 10, 11)
Crash reports & Logs
If your /FeedTheBeastCrashes post or bug report doesn't have any computer-generated text, then all we can do is guess. This is the most important part of this guide. Please also read the section below about pastebins
Post crash reports. Crash reports begin with ---- Minecraft Crash Report ---- and end at the end of the log file. Yes, the whole thing. Not some random line that you chose because you think it might be the problem.
If there is no crash report you can find, or you suspect it might provide additional context to a crash report, post the entire log file. If the problem is not a complete crash, it might be a good idea to provide the timestamp that the problem occurs at. It really doesn't matter if you think that the logs won't give any information. Post them anyways. If the Minecraft window opened at all, then it produced some logs.
If you are using MultiMC and you are not posting a ---- Minecraft Crash Report ----, then along with the rest of the log, include the magenta text at the top of the log output. This includes useful information about hardware, the mod list, java version, java arguments, etc. Normally this is found in crash reports but MultiMC conveniently adds it to the top of the log output too. Hardware info is also available in all forge logs under [FML]: -- System Details --
Minecraft: %appdata%/.minecraft/logs/latest.log or ~/.minecraft/logs/latest.log
If you're using the vanilla launcher, do not copy from the log window, as this causes obnoxious formatting issues. Always find the actual log file.
Technic: %appdata%/.technic or ~/.technic
Indicate when the crash happens. As the game is loading? As your world is loading? The instant you place a certain block in the world?
If you're on a server, post both server and client logs. Communicate with your admin and try to work out what's happening.
Indicate the timezone difference between the server and client logs in your post, so we can match up what's happening on the server and client.
Pastebins - for posting logs
Avoid google docs. It loads extremely slowly, uses an annoying proportional font that breaks up vertically aligned plaintext tables, and makes it far too easy to screw up sharing settings to accidentally require a google login. Avoid file upload websites such as Mediafire and GDrive. The log is not immediately visible and less people will go through the effort to download it. Use a pastebin service instead, such as https://pastebin.ubuntu.com/https://paste.feed-the-beast.com/https://gist.github.com/. All of these except Github Gist can be used without an account. Pastebin.com is not listed because it has incredibly intrusive ads. To use a pastebin, open the logs in a text editor like notepad, copy the contents with Ctrl+a Ctrl+c, and paste into the website text area. Do not set an expiration, as this causes link rot and makes it difficult for people to Google the same problem in the future. If you insist on not using a pastebin, format your post properly by putting four spaces before every single line of crash reports and logs. Reddit Enhancement Suite has a button that will do this for you. This is perfectly fine, as long as you get the formatting right... just beware of the Reddit character limit.
Provide as much troubleshooting information as possible:
Google the error message, smartly. The error message is the line after the timestamp and description in a crash report, as well as anything after Caused by:. Then, when posting here, list out your troubleshooting steps and solution attempts in chronological order.
If this fails to provide useful info, include "minecraft", "forge", or the name of a mod with quotes in the google search.
If this still fails to provide useful info, try removing anything that looks overly specific (i.e. numbers) and replacing it with * in your search terms. (This does not apply to obfuscated internal minecraft function names such as func_78471_a. These are safe to google in quotes, since they are always the same within a given minecraft version)
For example, if your error looks like this, you might Google: minecraft advanced rocketry "NullPointerException: Unexpected error" "RenderPlanetarySky" Note where I took keywords from in the original log.
If the only result is a pastebin or gist link, then google that URL to find the actual discussion.
Generally, you're looking for issue trackers and forum posts. If a result is from github.com, forum.feed-the-beast.com, or reddit.com, there is a good chance it has a solution or explanation. If an issue tracker seems to indicate it's a bug that's since been fixed, then try updating that mod and its dependencies (backup your pack and world before trying this).
Know that not everyone in random forums know what they're talking about. You should try advice given in forums, but it might not end up fixing the problem, or might just be a troubleshooting step. Be wary of downloads, and generally practice safe browsing, including by using an ad blocker. VirusTotal is a website that can be used to check for malware, and the StopModReposts extension can check for malicious minecraft downloads.
Stack Overflow links won't be as useful, as they'll likely just provide generic information about a java error in the context of a totally different program. More so useful for mod developers. (No, this does not mean you should spam bug trackers with Stack Overflow links. Mod developers are well aware of how to find information on error messages)
If a result seems to have useful information but no solution provided works, add a link to it in your post here.
Tell us what you've tried, and whether or not the crash report changed after trying it. Include any important crash reports and logs.
Does the crash occur in a newly generated world? If yes, what about a superflat map?
Does the crash happen with other modpacks?
Does the crash occur in vanilla, and/or in an empty pack with just forge?
Without Foamfix, BetterFPS, Fastcraft, shaders, etc.?
Different Java version? Oracle JRE instead of OpenJDK, or vice versa?
After you update your operating system and other software packages, and reboot?
(Linux and macOS only) Run ps aux | curl -F [email protected] https://ptpb.pw/. This will upload a process list to a pastebin, and output a link to that paste. Remove the stuff after | to avoid uploading.
What happens when you remove all entities with mcedit, or remove all crashing entities with B:removeErroringEntities=true and B:removeErroringTileEntities=true in forge.cfg?
What happens when you run Minecraft Region Fixer on your save? Note: the windows binaries are quite out of date, you will need to set up a python interpreter
What happens when you remove some items from your inventory using NBTExplorer?
If removing stuff from the world fixes the problem, keep a record of exactly what was happening before you fixed it, including logs and a copy of the corrupted world. You'll probably want to hit a mod's bug tracker. Remember that while it is of course important to get your own gameplay up and running again, it is likely other people are experiencing the same corruption problem. Nobody wants their important entities and blocks deleted. Mod authors being aware of corruption issues means less problems for everyone.
After these steps, the likelihood that you will even need to seek help to solve the issue should have plummeted. If not, continue posting.
If you suspect a world is corrupted, there are several ways to share your save for independent testing. First, compress it as .tar.xz or .tar.gz with 7zip or PeaZip. Do not create .rar or .7z files, as .tar.xz is the exact same compression as .7z but with more widespread support. .zip is fine, but it doesn't have amazing compression ratios for Anvil files, and you should have 7zip installed anyways :) As for actually uploading these large files: PixelDrain is a good hosted file sharing option. Dropbox, gdrive, github, and firefox send work too. Make sure the modpack you're using is available for download somewhere so anyone can replicate the issue. One thing you might want to do before submitting a world download to a bug tracker is to trim down your world files to a small test case rather than an unwieldy world download. Use Dinnerbone's coordinate tool to identify which region file a block is located in, and delete all the other regions and dimensions. Obviously, don't do this to your main copy of the world.
This section is now a comment down below.
Use common sense and read. Crash reports aren't some cryptic code that you have to look up in some 3000 page book. They're the information the software thinks the usedeveloper will most readily be able to use and understand when something goes unexpectedly wrong. Know when to hit the bug tracker. Have you isolated the error to a single mod or a single mod combination? What specific configurations does it occur in? Does the crash report sound like it's a coding mistake rather than an end-user configuration error? Do lots of testing and provide details. How to report bugs effectively Title your post smartly. Don't shout "HELP!". Proper spelling and grammar can indicate that you're smart enough to go through addditional troubleshooting rather than expect a spoon-fed answer. Bad title: "[HELP] Wont work!!" Good title: "Enigmatica 2 - Crash when loading world" Better title: "Enigmatica 2 - Crash when loading world (ConcurrentModificationException)" If you solve your issue, explain how you solved it, and make your post easily googlable by including the specific error message Read through How to ask technical questions the smart way. ESR may be a bit blunt but that document is great. Lastly, do not post photos of your screen, or screenshots/photos of text files. Screenshots and pastebins aren't rocket science.
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