Your bench isn ' t half bad . Here ' s a couple of tips Some other people are telling you your grip is too narrow . Well the problem is that on your way up elbows flare out such that your forearm is at an angle to the bar . I encourage you to experiment with your grip , but make sure that regardless where you grip the bar that your forearm stays directly beneath your wrist through the whole movement . I might be mistaken , it ' s a little hard to tell from the video , but you may need to put more tension into your upper back and core . Keep your scapula pinched together tight through the whole set . Before you bring the bar down to your chest , take a breath in and forces your core . Hold you breath until you ' ve pushed the weight back up . As for your squat , honestly it ' s a good start but you ' re not hitting the full range of motion . For the portion of the ROM you are doing you look pretty good , but you want to at minimum bring your thighs parallel to the ground . Your running shoes could be the culprit here as they may be preventing you from maintaining your balance . If the shoes aren ' t the issue then it could be you lack the mobility or the strength to lift the weight in this video , but it ' s impossible to say based on this . Overall , great progress so far . Keep up the good work !