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-   -   Bench Press technique. (http://www.bodybuilding.net/powerlifting/bench-press-technique-14290.html)

mcl 02-13-2011 06:57 PM

Bench Press technique.
 
I've been watching Dave Tates videos about bench technique. He talks about them only going as low as the bench but my go further down. Is it because i'm 6'2' and don't have a thick chest.

iron_worker 02-14-2011 07:05 AM

Only go as low as the bench .... ?


I don't really understand but the bar should come down and gently touch your chest before returning upwards. Pretty simple, really.

IW

HIThopper 02-14-2011 06:44 PM

I know what you mean

Grip width will play a HUGE role in your ROM, max legal grip is pointer on the power rings (81cm?) if you can do it (pain free) you should try it and see how much it cuts ROM.Also arch of your upper and lower back will be a big factor.

FWIW arching doesnt really help me all I get is low back pain and no leg drive.

mcl 02-14-2011 10:28 PM

Bench technique
 
Sorry Ironworker should have been more specific. On the video he talks about the elbows dropping below the bench when doing the exercise. He says not to. I'll try to go a little wider. I've only done it this way twice. My back is a little sore from arching though. Thanks for the advice.

iron_worker 02-15-2011 06:26 AM

I think benching wide is a recipe for shoulder injuries. I used to do it and I used to have shoulder trouble. I switched to a much narrower bench grip and a really narrow military press grip and it's helped my shoulder health immensly.

Unless you compete then I would recommend against wider grips just because it's better to bench/press today & tomorrow than just today. (quote from Jim Wendler)

IW

TALO 02-16-2011 10:09 PM

Quote:

Originally Posted by mcl (Post 88833)
Sorry Ironworker should have been more specific. On the video he talks about the elbows dropping below the bench when doing the exercise. He says not to. I'll try to go a little wider. I've only done it this way twice. My back is a little sore from arching though. Thanks for the advice.


Do you notice the arch that Dave uses ? This will play a big roll in how far down you bring the bar.

It took me a long time to get a good arch and even still I have the same issues as Hopper ( lower back pain ) , but foam rolling and stretching has helped that issue go away also the more you do it the better you get at it.

Keep your ass and your traps on the bench also I know if your head comes off in the Raw fed it will be a no lift , but in GPC / WPC the head can come off the bench.

S13Turbo 03-26-2011 11:24 PM

Quote:

Originally Posted by iron_worker (Post 88821)
Only go as low as the bench .... ?


I don't really understand but the bar should come down and gently touch your chest before returning upwards. Pretty simple, really.

IW

agreed, full rom is the way to go... anything else is cheating...

build 04-04-2011 12:24 AM

The Bench Press is the most popular lift in the gym. Itís the upper-body exercise that lets you lift the most weight. The Bench Press builds upper-body strength like no other exercise & thatís why itís part of StrongLifts 5◊5 program.

Unfortunately the Bench Press causes most injuries, especially shoulder injuries. This article will teach you how to Bench Press with proper technique so you can bench more weight without injuring yourself.

nopq821 05-16-2011 08:25 PM

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escapist 05-31-2011 06:46 AM

What the hell is this chinese shit?


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