How do u know when you arent using the right form in benching?

Question

cause sometime my lower back tends to come up when i try to finish off the weight..btw are u suppose to do some inhale ex hale thing when you finsih off the bench and also wht is the diffirence bewtween DB flat press and BB flat press which one is better?

Answer 1

well i guesse when your shape dont change that means you arnt doing it in the right form or fashion

Answer 2

The lower back and hips have to remain on the bench; otherwise, you are placing yourself at risk for severe injury.

I always inhale when the weight is down and exhale when bringing the weight up. I brought the bar down to less than an inch above the nipple line - forced me to maintain control of the weight. You control the weight and not the other way around.

I've used both DB and flat BB - I prefer DB because each pec muscle is forced to work on its own. I never lifted large weight, but I did 85 lb DB for 4 reps and 210 lb BB for 2 reps. I also performed incline and decline DB and BB due to hitting different muscles.

Answer 3

Neither is better, they work different parts of your muscles.

Form is everything with the bench, however. Keep your chest out, and yes, breathing is important. Exhale when coming up, inhale when going down. Make sure the bar touches your chest or you don't get a full workout from it.

Also, consult a qualified instructor, because we can only help so much.