Bench Form Picture

**Mudge** · 07-15-2004, 10:50 AM

Quote:

Originally Posted by P-funk

LOL, I don't know where that photo came form but I didn't post it. I have never even been to abcbodybuilding.com. That means someone has stolen my name...bastards!

I had a pic of my back as my av, so I assume that is how he confused us.

I dont hang at ABC either

Quote:

Originally Posted by Johnnny

SJ69

It's still a bad idea to do shoulders & chest on the same day or on back to back days. Most ppl here will tell you that just the same as not doing biceps on back day or triceps on shoulder or chest day.

Which is why powerlifters that train shoulders often do them on the same day? Hmm.

Alaric · 07-24-2004, 09:39 PM

So I think I've got tucking the elbows down. I borrowed my cousin's DIGICAM and we recorded just a simple pressing movement. Unfortunately, the equipment at my house isn't that great (its what I used when I first started out), but is this considered "tucking in the elbows"?

http://home.cogeco.ca/~q-pages/Gym/benching.MOV

Monolith · 07-24-2004, 10:48 PM

Quote:

Originally Posted by Alaric

So I think I've got tucking the elbows down. I borrowed my cousin's DIGICAM and we recorded just a simple pressing movement. Unfortunately, the equipment at my house isn't that great (its what I used when I first started out), but is this considered "tucking in the elbows"?

http://home.cogeco.ca/~q-pages/Gym/benching.MOV

Looks good to me.

And LOL at that weight set. It looks like youve got 500lbs on the bar.

gr81 · 07-25-2004, 01:13 AM

In regards to the bench video above, IMO theres not enough arch in your back and your shoulder blades should be tight and compact.your feet shouldn't be so awkward. The leverage during the lift has much to do with your feet placement, you want them extended somewhat out and you want to be spreading the floor with your feet, thats going to help with the lower back arch and the leverage you want to generate during the lift

clemson357 · 07-25-2004, 07:33 AM

I was wondering about my grip. I am not a big guy, about 5'11'' and 175 lbs. but I like to use a wide grip on the bar. I can usually get about 2 or 3 more reps with a grip that is a 12 or 18 inches wider than most people use. I always thought that this just puts the load more on the chest than the triceps, is this right?

**CowPimp** · 07-25-2004, 10:58 AM

Is it normal not to able to do as much weight at first? I have been trying to get my form down, and I feel like I have it right. I definitely notice a lot more tricep involvement. However, I am only able to bench press about the same as when I do CG bench press. Does it just take a little time for the body to adjust?

**Mudge** · 07-25-2004, 12:28 PM

I didn't use it in training right away, I practiced for a week with 135 before I used it in training so I dont know myself.

**Mudge** · 07-25-2004, 12:29 PM

Quote:

Originally Posted by clemson357

I was wondering about my grip. I am not a big guy, about 5'11'' and 175 lbs. but I like to use a wide grip on the bar. I can usually get about 2 or 3 more reps with a grip that is a 12 or 18 inches wider than most people use. I always thought that this just puts the load more on the chest than the triceps, is this right?

Puts your delts and pecs at risk yes, that is why ultra wide grip is used competition only, otherwise pec tears are probable with heavy weights. I use my forefinger on the ring of the bar, I have gone wider but dont do that any longer. I'm 6'2" though with an 85" reach.

**CowPimp** · 07-26-2004, 03:33 PM

Quote:

Originally Posted by Mudge

I didn't use it in training right away, I practiced for a week with 135 before I used it in training so I dont know myself.

I'm not using it in training either. I just did one set at 185 to see what I could do. It's not a part of my regular routine. I have practiced with 135 a bunch already as well. Normally I do 215 x 4, and I am capable of 265 x 1.

Saturday Fever · 07-26-2004, 04:39 PM

If you bench with your elbows flared, you're robbing from your triceps to give to your pecs and front delts. So your triceps may need time to adjust. Likewise, you may not have found the groove of it, though you may believe you have.

If done properly, your upper back will be so tight you CAN'T rotate your shoulders forward. I'll have a video of my bench setup and press for you to compare yours to this week.

Alaric, that looks like good form. Your shoulders rotated but you can work on that. The really good thing was that your elbows and wrists stayed inline.

**CowPimp** · 07-26-2004, 04:58 PM

Quote:

Originally Posted by Saturday Fever

If you bench with your elbows flared, you're robbing from your triceps to give to your pecs and front delts. So your triceps may need time to adjust. Likewise, you may not have found the groove of it, though you may believe you have.

If done properly, your upper back will be so tight you CAN'T rotate your shoulders forward. I'll have a video of my bench setup and press for you to compare yours to this week.

I hope you're right. Going down in weight sucks. Even though I know it's not really the same exercise anymore, it still bothers me mentally. Oh well, I start fresh after a week of rest next week. Hopefully I will see some nice progress.

Johnnny · 08-11-2004, 08:06 AM

I have found that floor bench presses make my chest much bigger & stronger than doing bench press on the regular flat bench press.

As the floor forces you to bring the bar just above that 1 inch mark above your chest just as in this picture.

I think it was Mudge in this thread that said floor bench presses will make your chest bigger & stronger.

On Monday of this week I tried what I see many of the young, new football players do.

They do their bench in the squatting cage.

I bring a flat bench into the squatting cage. I adjust the supports on the side so that the bar will stop exactly one inch above your chest when you bring the bar down on the supports & you explode right away the weight back up.

I would say this is a variation of floor bench presses.

But holy f^^k, I felt my chest working much more this way than I ever did on the regular flat bench.

**Mudge** · 08-11-2004, 10:53 AM

Actually, I've never done floor presses or even board presses (although my gym has boards). I've done rack lockouts, but thats for triceps obviously.

I bench all the way down, the last couple inches require some lat strength. A shirted presser may never need to train with full motion when raw, wouldn't know.

**CowPimp** · 08-11-2004, 11:22 AM

Quote:

Originally Posted by Saturday Fever

If you bench with your elbows flared, you're robbing from your triceps to give to your pecs and front delts. So your triceps may need time to adjust. Likewise, you may not have found the groove of it, though you may believe you have.

I may not be doing it perfectly, but I think I'm on the right track. I definitely felt soreness in my lats and triceps the next day after doing 4 sets of bench press and 4 sets of incline press.

Johnnny · 08-11-2004, 11:35 AM

Mudge

Many ppl including those 2 powerlifting guys said that it's not good to bring the bar all the way down to your chest.

They told me one inch above your chest.

So with that said, Mudge what would you recommend?

I find it works better for me bringing it just one inch above my chest.

Thanks. Take care.

**P-funk** · 08-11-2004, 11:37 AM

in powerliftin you have touch your chest and pause until you get the "press" signal. How could they say that you shouldn't go all the way down?

Saturday Fever · 08-11-2004, 11:41 AM

**Mudge** · 08-11-2004, 11:44 AM

When they are lifting raw they could be worried about the shoulders, other than that, like said they must go all the way down and its usually a full second until the call to press is made.

One guy I know that presses 585, doesn't lift raw over 405.

Saturday Fever · 08-11-2004, 11:50 AM

I can see that. The reason powerlifters tear their pecs is because they'll press raw and inadvertently let their shoulders rotate forward. The pec tries to bear a burden like that and just *snaps*. I don't see how stopping an inch short of the chest would alleviate that possibility, though.

Johnnny · 08-11-2004, 02:15 PM

This technique however is a powerlifting techinque.

Those 2 huge f$%kers that are nationally ranked use this technique that they showed me that I already used to do for football.

I don't know I just feel my chest working more this way.

Saturday Fever · 08-11-2004, 02:23 PM

Nationally ranked? Is there some new national ranking system in place in powerlifting now?

Johnnny · 08-11-2004, 02:32 PM

Saturday Fever

They are the 2 guys I was talking about on my power lifters thread, remeber?

They've competed all over Europe & the States & Canada as well as being on The World's Strongest Man competitions.

I'm not sure of their names though, but I can find out.

Alaric · 08-11-2004, 08:33 PM

Quote:

Originally Posted by Saturday Fever

.....
If done properly, your upper back will be so tight you CAN'T rotate your shoulders forward. I'll have a video of my bench setup and press for you to compare yours to this week.
.....

Just wondering Saturday Fever, if you ever got that video posted up?

Johnnny · 08-11-2004, 09:03 PM

Saturday Fever

Quote:

If done properly, your upper back will be so tight you CAN'T rotate your shoulders forward. I'll have a video of my bench setup and press for you to compare yours to this week.

No offence but is this turning into a bench press competition or something?

I'm doing my bench press the power lifting style right now.

& it's working that's all I know, it's working compared to doing it on the free bench & bringing the bar all the way down to your chest.

Another thing when some guys bring it all the way down to their chest they tend to bounce the weight off their chest I see frequently to.

Just my opinion, not trying to offend you Saturday Fever.

This is just what works best for me that's all.

Take care.

Alaric · 08-13-2004, 08:49 PM

Quote:

Originally Posted by Alaric

Just wondering Saturday Fever, if you ever got that video posted up?

just bumping this up for saturday fever, before it gets lost with history.

Saturday Fever · 08-14-2004, 10:19 AM

Alaric, not yet. Soon though, I promise.

Johnny, it's not a competition at all. People see gains with improper form all the time. It's when you find that groove that everything starts to make sense. I'm just trying to help folks find that groove.

Johnnny · 08-14-2004, 01:02 PM

Saturday Fever

Quote:

Johnny, it's not a competition at all. People see gains with improper form all the time. It's when you find that groove that everything starts to make sense. I'm just trying to help folks find that groove.

What makes the way of doing bench press here that is a floor bench press variation using the squatting rack supports adjusting the supports to exactly one inch or even right on top of you improper form?

Like I said these 2 similar methods are power lifting techniques that you should know about as you are very knowledgeable with powerlifting.

I see the powerlifting guys do it very often, & I also see the football/hockey strength coach in the gym use this technique for the players he trains.

After doing one of these 2 techniques for about a month & then returning to regular bench press, it's much easier to bring the bar all the way down & all the way up w/o getting stuck at that breaking point that everybody needs a spotter for when they're getting tired.

trHawT · 08-14-2004, 02:17 PM

I always put my thumbs on the lines and spread my palms out. That's where I bench.

07-25-2004, 01:13 AM	#64
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	In regards to the bench video above, IMO theres not enough arch in your back and your shoulder blades should be tight and compact.your feet shouldn't be so awkward. The leverage during the lift has much to do with your feet placement, you want them extended somewhat out and you want to be spreading the floor with your feet, thats going to help with the lower back arch and the leverage you want to generate during the lift
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07-25-2004, 10:58 AM	#66
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Is it normal not to able to do as much weight at first? I have been trying to get my form down, and I feel like I have it right. I definitely notice a lot more tricep involvement. However, I am only able to bench press about the same as when I do CG bench press. Does it just take a little time for the body to adjust?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-25-2004, 12:28 PM	#67
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	I didn't use it in training right away, I practiced for a week with 135 before I used it in training so I dont know myself.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

07-26-2004, 04:39 PM	#70
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	If you bench with your elbows flared, you're robbing from your triceps to give to your pecs and front delts. So your triceps may need time to adjust. Likewise, you may not have found the groove of it, though you may believe you have. If done properly, your upper back will be so tight you CAN'T rotate your shoulders forward. I'll have a video of my bench setup and press for you to compare yours to this week. Alaric, that looks like good form. Your shoulders rotated but you can work on that. The really good thing was that your elbows and wrists stayed inline.
	yay.

08-11-2004, 10:53 AM	#73
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	Actually, I've never done floor presses or even board presses (although my gym has boards). I've done rack lockouts, but thats for triceps obviously. I bench all the way down, the last couple inches require some lat strength. A shirted presser may never need to train with full motion when raw, wouldn't know.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

07-24-2004, 09:39 PM	#62
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	So I think I've got tucking the elbows down. I borrowed my cousin's DIGICAM and we recorded just a simple pressing movement. Unfortunately, the equipment at my house isn't that great (its what I used when I first started out), but is this considered "tucking in the elbows"? http://home.cogeco.ca/~q-pages/Gym/benching.MOV

07-25-2004, 07:33 AM	#65
clemson357 __________ Join Date: Jul 2004 Posts: 2,537 Photos: 1	I was wondering about my grip. I am not a big guy, about 5'11'' and 175 lbs. but I like to use a wide grip on the bar. I can usually get about 2 or 3 more reps with a grip that is a 12 or 18 inches wider than most people use. I always thought that this just puts the load more on the chest than the triceps, is this right?

08-11-2004, 08:06 AM	#72
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	I have found that floor bench presses make my chest much bigger & stronger than doing bench press on the regular flat bench press. As the floor forces you to bring the bar just above that 1 inch mark above your chest just as in this picture. I think it was Mudge in this thread that said floor bench presses will make your chest bigger & stronger. On Monday of this week I tried what I see many of the young, new football players do. They do their bench in the squatting cage. I bring a flat bench into the squatting cage. I adjust the supports on the side so that the bar will stop exactly one inch above your chest when you bring the bar down on the supports & you explode right away the weight back up. I would say this is a variation of floor bench presses. But holy f^^k, I felt my chest working much more this way than I ever did on the regular flat bench.

08-11-2004, 11:35 AM	#75
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	Mudge Many ppl including those 2 powerlifting guys said that it's not good to bring the bar all the way down to your chest. They told me one inch above your chest. So with that said, Mudge what would you recommend? I find it works better for me bringing it just one inch above my chest. Thanks. Take care.

08-11-2004, 11:37 AM	#76
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	in powerliftin you have touch your chest and pause until you get the "press" signal. How could they say that you shouldn't go all the way down?
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08-11-2004, 11:41 AM	#77
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Yup.
	yay.

08-11-2004, 11:44 AM	#78
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	When they are lifting raw they could be worried about the shoulders, other than that, like said they must go all the way down and its usually a full second until the call to press is made. One guy I know that presses 585, doesn't lift raw over 405.

08-11-2004, 11:50 AM	#79
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	I can see that. The reason powerlifters tear their pecs is because they'll press raw and inadvertently let their shoulders rotate forward. The pec tries to bear a burden like that and just snaps. I don't see how stopping an inch short of the chest would alleviate that possibility, though.
	yay.

08-11-2004, 02:15 PM	#80
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	This technique however is a powerlifting techinque. Those 2 huge f$%kers that are nationally ranked use this technique that they showed me that I already used to do for football. I don't know I just feel my chest working more this way.

08-11-2004, 02:23 PM	#81
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Nationally ranked? Is there some new national ranking system in place in powerlifting now?
	yay.

08-11-2004, 02:32 PM	#82
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	Saturday Fever They are the 2 guys I was talking about on my power lifters thread, remeber? They've competed all over Europe & the States & Canada as well as being on The World's Strongest Man competitions. I'm not sure of their names though, but I can find out.

08-14-2004, 10:19 AM	#86
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Alaric, not yet. Soon though, I promise. Johnny, it's not a competition at all. People see gains with improper form all the time. It's when you find that groove that everything starts to make sense. I'm just trying to help folks find that groove.
	yay.

08-14-2004, 02:17 PM	#88
trHawT Registered User Join Date: Jun 2004 Posts: 465	I always put my thumbs on the lines and spread my palms out. That's where I bench.
trHawT Registered User Join Date: Jun 2004 Posts: 465	-trHawT-