Bench Press Bar Path

[franchise24]

So I figured out what my shoulder and elbow issues are mostly likely stemming from.

I have increased my shoulder mobility enough to low bar squat pain free.

My bench press bar path is off. I viewed a video of me pressing 375. I unracked the bar had the bar directly over my shoulders and upper back lowered the bar just below my nipple line. I even had chalked up the center knurling that day. I was hitting the same spot on my chest each rep. As I pressed the bar up I pressed it back and over my shoulders and upper back while keeping while shoulders retracted.

Fast forward to the last few weeks. My bar bath has been off. I hit the same spot on my chest, but I press the bar straight up. Which leaves the bar closer to my feet, decreasing my leg drive and not allowing me to stack the weights back over the strongest part of the body for this movement which is the upper back. Leading me to press more with my shoulders than I need to be.

I know some school of thoughts is that the bar should travel in a vertical path and the other school of thought is the bar should travel up and back towards the rack right back over the upper back on shoulders.

What are you thoughts?

 

[Ironlyfe80]

So I figured out what my shoulder and elbow issues are mostly likely stemming from.

I have increased my shoulder mobility enough to low bar squat pain free.

My bench press bar path is off. I viewed a video of me pressing 375. I unracked the bar had the bar directly over my shoulders and upper back lowered the bar just below my nipple line. I even had chalked up the center knurling that day. I was hitting the same spot on my chest each rep. As I pressed the bar up I pressed it back and over my shoulders and upper back while keeping while shoulders retracted.

Fast forward to the last few weeks. My bar bath has been off. I hit the same spot on my chest, but I press the bar straight up. Which leaves the bar closer to my feet, decreasing my leg drive and not allowing me to stack the weights back over the strongest part of the body for this movement which is the upper back. Leading me to press more with my shoulders than I need to be.

I know some school of thoughts is that the bar should travel in a vertical path and the other school of thought is the bar should travel up and back towards the rack right back over the upper back on shoulders.

What are you thoughts?

I try to keep it as vertical as possible, but it does travel back slightly.

 

[franchise24]

I try to keep it as vertical as possible, but it does travel back slightly.

I believe what's been happening to me is the as I press the bar is traveling forward some. Which is making things difficult and giving me some shoulder pain.

Another technical flaws to work on. This on will be easy though.

 

[Oregongearhead]

I believe what's been happening to me is the as I press the bar is traveling forward some. Which is making things difficult and giving me some shoulder pain.

Another technical flaws to work on. This on will be easy though.

Some guys advocate pushing the bar up & forward on a flat bench press. And I noticed I naturally do this , I push the bar up but slightly forward...

 

[MindlessWork]

How are you also holding the bar? I tend to move the bar up and a bit to the back...which I am trying to correct by my grip and positioning.

 

[JC456]

I don't believe that bar path is a particularly useful tool.

What does it tell you? Well the idea is that it's supposed to tell you whether your form is off or not. I tend to call bullshit on that. You know when your form is off. It's usually when something hurts and you've ruled out volume and routine.

So again, what does it tell you? It might tell you something is wrong but at this stage you already know something is wrong otherwise you wouldn't be analysis bar path. It doesn't tell you WHY something is wrong. That's my issue with it and that's why I think it's a fad.

Teaching proper form, the relationship between your upper arms to forearms, shoulder retraction, grip and so much else. Strengthening the right areas. THESE are useful things and if you get these fundamental correct, your form will usually be okay.

Bar path never tells you anything you don't already know by that stage.

 

[Gobuckeyes0122]

So I figured out what my shoulder and elbow issues are mostly likely stemming from.

I have increased my shoulder mobility enough to low bar squat pain free.

My bench press bar path is off. I viewed a video of me pressing 375. I unracked the bar had the bar directly over my shoulders and upper back lowered the bar just below my nipple line. I even had chalked up the center knurling that day. I was hitting the same spot on my chest each rep. As I pressed the bar up I pressed it back and over my shoulders and upper back while keeping while shoulders retracted.

Fast forward to the last few weeks. My bar bath has been off. I hit the same spot on my chest, but I press the bar straight up. Which leaves the bar closer to my feet, decreasing my leg drive and not allowing me to stack the weights back over the strongest part of the body for this movement which is the upper back. Leading me to press more with my shoulders than I need to be.

I know some school of thoughts is that the bar should travel in a vertical path and the other school of thought is the bar should travel up and back towards the rack right back over the upper back on shoulders.

What are you thoughts?

I try to follow the J path. Back and then up. Google it, since I started it my elbows and shoulders feel good. It was different at first.

 

[franchise24]

I don't believe that bar path is a particularly useful tool.

What does it tell you? Well the idea is that it's supposed to tell you whether your form is off or not. I tend to call bullshit on that. You know when your form is off. It's usually when something hurts and you've ruled out volume and routine.

So again, what does it tell you? It might tell you something is wrong but at this stage you already know something is wrong otherwise you wouldn't be analysis bar path. It doesn't tell you WHY something is wrong. That's my issue with it and that's why I think it's a fad.

Teaching proper form, the relationship between your upper arms to forearms, shoulder retraction, grip and so much else. Strengthening the right areas. THESE are useful things and if you get these fundamental correct, your form will usually be okay.

Bar path never tells you anything you don't already know by that stage.

This is true. Besides the fact that I've realized the bar drift towards my feet a bit and the fact that I have been inconsistent with doing back work. Are the main variables to my shoulder and elbow issues. I know when form breaks down or I loose my tightness. I see the bar move slower, just throws the whole lift off.

I try to follow the J path. Back and then up. Google it, since I started it my elbows and shoulders feel good. It was different at first.

This how I normally press as well. Sometimes I get caught going in a vertical bar path.

Like @JC456 said. The bar path on the bench I believe is not so much a fad but personal preference. I watched a video of Dave Tate speaking on bar path and other things. He said the first thing he coaches is proper set up and tightness. He said if your setup properly he should be able to tap the bar and not move the bar, or tap the lifters knee and it not move in or out, or push on his torso lightly and not move him.

He also went on to say as he got bigger movenent patterns had to change on certain. When he was lighter he could pull on way but as he hit 275 and above he had to switch from one style to the other. I'll find the video and link it here.

 

[franchise24]

Here you go @Gobuckeyes0122

 

[Gobuckeyes0122]

Here you go @Gobuckeyes0122

Good shit man!! Your like a wealth of video knowledge lol keep it coming. I'm learning so much from hanging out in the powerlifting thread. I thought I knew how to lift a couple months ago but man was I wrong, I'm only beginning.

 

[Ironlord]

I bench straight up for power-shorter bar path, less distance to move the weight.

 

[franchise24]

I bench straight up for power-shorter bar path, less distance to move the weight.

It is a shorter distance straight up. But up and back in my opinion blends well with a strong leg drive. As we are all trying to drive ourselves right of the top of the bench.

It's like with all the other lifts. Once you find your groove then it's on from there.

 

[theprodgicalson]

Up and back for sure like you are saying.
when you finish the lift, you should be back over and stacked on your shoulders. anything else is asking for problems. much like you are experiencing.