Great Bench Press Article

[CowPimp]

http://www.pssathletics.com/ArticleWebPages/BigBadBenchPressI.htm

Check this out. A very comprehensive list of things you should do to improve your bench presss technique. There are actually two more parts, but I thought this one was the best.

The other two parts can be found here:

http://www.pssathletics.com/ArticleWebPages/BigBadBenchPressII.htm
http://www.pssathletics.com/ArticleWebPages/BigBadBenchPressIII.htm

 

[min0 lee]

Breakdown


Here is a quick checklist for the bench press technique:

Squeeze you shoulder blades together

Flair your lats

Use a closed grip (thumb around bar)

Squeeze the bar and try to bend it

Keep your wrists straight

Contract your abs

Squeeze your glutes

Arch your back

Keep your glutes in contact with the bench

Drive your heels into the floor

Keep your elbows tucked

Push the bar in a straight line (push away from your face)

I did all of those and my bench improved. I don't know if this was written from the same person who did the newsletter for IM which is in my signature below but they have similar techniqs.
I would recommend newbie or even old pro's to give it a try.

Nice post Micheal.

 

[CowPimp]

It was written by Tony Reynolds, a strength and conditioning coach. The site has a few interesting articles on it. I read the ones about biomechanics and periodization. There is also some nutrition stuff that I have yet to delve into.

 

[GFR]

Great post...

 

[Tryin2bBig]

I always get confused on this topic...Tuck the Elbows...are there any pics, showing the correct tucked in elbows vs an incorrect elbow position?

 

[CowPimp]

I always get confused on this topic...Tuck the Elbows...are there any pics, showing the correct tucked in elbows vs an incorrect elbow position?

Basically, you don't want your upper arms to be perpendicular to your torso. Retract your scapula, flare your lats, and the bar should naturally come down to about your upper abs. This should leave your arms at somewhere around a 45 degree angle to your torso, which is reasonable.

 

[Tryin2bBig]

Basically, you don't want your upper arms to be perpendicular to your torso. Retract your scapula, flare your lats, and the bar should naturally come down to about your upper abs. This should leave your arms at somewhere around a 45 degree angle to your torso, which is reasonable.

Love those geometrical explanations. Got it Cow

Thanks!

 

[Mudge]

I have a DVD from Metal Militia which goes into detail on how to bench, it really helps to see it, but articles are good too. It takes time, for shizzle.

 

[BulkMeUp]

Breakdown


Here is a quick checklist for the bench press technique:

Squeeze you shoulder blades together

Flair your lats
...

How do you squeeze your shoulders together AND flair your lats at the same time?

 

[min0 lee]

How do you squeeze your shoulders together AND flair your lats at the same time?

It can be done and it's very effective

 

[CowPimp]

How do you squeeze your shoulders together AND flair your lats at the same time?

Don't think bodybuilding pose. The idea is not to make your lats look like they spread really wide. Retract your scapula and tense your lats. Don't overthink it.