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Bench Press Technique? Powerlifting vs Bodybuilding

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nicwhitts
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2009/07/26 19:56:45 (permalink)
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Bench Press Technique? Powerlifting vs Bodybuilding

Right iv been training since september, my diet has been on / off just due to it being awkward because of my age / being in college etc. no excuses it hasnt been great but hasnt been ****. Anyway back on topic i keep reading on different forums etc different ways of benching ?


The powerlifting method? arms tucked everything tight on the bench and decreasing distance bar will move ?


Then the bodybuilding method? arms flared and i think smaller arch in back etc ?


Are these actual styles of benching or is 1 of them just wrong?


Iv been benching arms flared, and nothin tight to be honest and small arch in my back and iv upped my bench 45kg from starting in september, my chest deosnt look **** but its not huge (i can post a picture if you want)


What are your thoughts on these styles of benching? What is the difference and what style should you do depending on your aim ?


thanks
#1

20 Replies Related Threads

    iaink
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/26 20:05:48 (permalink)
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    One will go some way to ruin your shoulders unless your lucky or never get any serious poundage on, the other is nicer on the old joints whilst still building muscle.

    What passes for both technique dose change. Some powerlifting techniques are quite extreme and not needed.  However a solid arch, tucking the elbows to a degree, tight upper back and lowering to lower chest/sternum will go some way to developing good, safe, powerfull bench technique.

    Stonehenge
     
    Where the banshees live and they do live well
    #2
    Dave284
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/26 20:20:30 (permalink)
    #3
    iaink
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/26 20:33:54 (permalink)
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    Very nice vid.

    Stonehenge
     
    Where the banshees live and they do live well
    #4
    nicwhitts
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/26 20:40:16 (permalink)
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    yea thats the video i watched

    just in my eyes when he says you want to decrease the distance youll be moving the bar would seem like your not using your pecs to their full ?

    And tucking elbows would bring more tricip, wich i thought wasnt as good ?

    i guess ill change my style and i think ill do flat dumbell aswell to make sure i hit the right spots.

    Thanks for replies
    #5
    Dave284
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/26 20:46:49 (permalink)
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    nicwhitts

    yea thats the video i watched

    just in my eyes when he says you want to decrease the distance youll be moving the bar would seem like your not using your pecs to their full ?

    And tucking elbows would bring more tricip, wich i thought wasnt as good ?

    i guess ill change my style and i think ill do flat dumbell aswell to make sure i hit the right spots.

    Thanks for replies


    Flat benching isnt always a great pec builder. Using this tech will save your shoulders and add size. Id recommend DB pressing and dips as assistance.
    #6
    nicwhitts
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/26 21:43:19 (permalink)
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    yer my chest routine is

    bench
    incline DB
    weighted dips
    Flies
    #7
    Frost
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/28 12:08:06 (permalink)
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    im a lil confused on the actual technique

    with a bench i always thought your arms had to be in a straight line so i always kept my elbows out , so am i correct you tuck ur elbows in a little bit from the bar being down and once you push the bar up you flare them out a little?
    #8
    nicwhitts
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/28 14:49:41 (permalink)
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    i went gym yesterday n spent about half hour on the bench trying to get my technique right

    i allways felt uncomfatlbe and it felt that i was using more tricep than pec....then someone came over asking what i was doing and i shouldnt be coming down so low to my stomach it should be at the pec

    Ironicly i asked him how he benches and he said he deosnt flat bench no more as he has bad shoulders

    But it just deosnt feel right bencing tucking your elbows and coming down with the bar closer to your stomach than your pec ?

    Also i felt weaker doing it, i could bench more flaring my elbows. I studied the video alot to try to and do it and i coudlnt get that much pressure on my traps / upper back unless i had weight on the bar ?
    #9
    nwalsh011
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/28 16:31:01 (permalink)
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    love the video. gonna try this out... ive always stuck to DBs as my flat bench tech. is appauling.

    I note he mentions bodybuilding tech vs strength/power tech, does this mean bodybuilders are on a life of damaged shoulders and extremee pain later in life?
    #10
    Dave284
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/28 16:45:08 (permalink)
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    nicwhitts

    i went gym yesterday n spent about half hour on the bench trying to get my technique right

    i allways felt uncomfatlbe and it felt that i was using more tricep than pec....then someone came over asking what i was doing and i shouldnt be coming down so low to my stomach it should be at the pec

    Ironicly i asked him how he benches and he said he deosnt flat bench no more as he has bad shoulders

    But it just deosnt feel right bencing tucking your elbows and coming down with the bar closer to your stomach than your pec ?

    Also i felt weaker doing it, i could bench more flaring my elbows. I studied the video alot to try to and do it and i coudlnt get that much pressure on my traps / upper back unless i had weight on the bar ?


    Takes a bit of practise to get it right mate. I find the best way is to grap the bar underhand and use the bar (whilst its still racked) to help you jam yourself in tightly. Really squeezing your shoulder blades together will help with this too.
     
    What are you doing with your feet? Pushing into the floor with your feet is what keeps your back pressed into the bench.
     
    It does feel unnatural at first, where you touch the bar is a personal thing though. You dont need to touch it on your stomach, personally I tend to touch about a inch below my nipple line.
     
    As for feeling it in your triceps, I wouldnt worry about it to much.
     
    Getting a good bench technique is well worth it, stick at it.
    #11
    iaink
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/28 18:39:54 (permalink)
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    nwalsh011

    love the video. gonna try this out... ive always stuck to DBs as my flat bench tech. is appauling.

    I note he mentions bodybuilding tech vs strength/power tech, does this mean bodybuilders are on a life of damaged shoulders and extremee pain later in life?

    Not allways. But you can improve your odds by benching with better tech. Funnily enough you often hear of BB not flat benching as it causes them injury (at at least one reason they give)

    Stonehenge
     
    Where the banshees live and they do live well
    #12
    iaink
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/28 18:42:49 (permalink)
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    Another good vid (series of vids) on benching;


    Stonehenge
     
    Where the banshees live and they do live well
    #13
    stidge20
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/29 14:24:57 (permalink)
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    I bench BB and have shoulder problems.

    Many will be able to bench BB style and have no issues.

    If i were to start again, I would go with the Dave Tate method.

    It's upto you if you are luck you will never have shoulder pain benching BB style, if not you may have painful benching and have to start again with good technique and light weights!
    #14
    nicwhitts
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/29 16:13:21 (permalink)
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    Dave284

    nicwhitts

    i went gym yesterday n spent about half hour on the bench trying to get my technique right

    i allways felt uncomfatlbe and it felt that i was using more tricep than pec....then someone came over asking what i was doing and i shouldnt be coming down so low to my stomach it should be at the pec

    Ironicly i asked him how he benches and he said he deosnt flat bench no more as he has bad shoulders

    But it just deosnt feel right bencing tucking your elbows and coming down with the bar closer to your stomach than your pec ?

    Also i felt weaker doing it, i could bench more flaring my elbows. I studied the video alot to try to and do it and i coudlnt get that much pressure on my traps / upper back unless i had weight on the bar ?


    Takes a bit of practise to get it right mate. I find the best way is to grap the bar underhand and use the bar (whilst its still racked) to help you jam yourself in tightly. Really squeezing your shoulder blades together will help with this too.
     
    What are you doing with your feet? Pushing into the floor with your feet is what keeps your back pressed into the bench.
     
    It does feel unnatural at first, where you touch the bar is a personal thing though. You dont need to touch it on your stomach, personally I tend to touch about a inch below my nipple line.
     
    As for feeling it in your triceps, I wouldnt worry about it to much.
     
    Getting a good bench technique is well worth it, stick at it.



    My feet were like bent alot and on my toes trying to push down, like on the video, but once i started pressing there was too much to remember to do haha. 

    So your saying i can still come down with the bar around my nipple area ? but do i still need to tuck my elbows or is this just personel preference ?

    One last thing, when im arching whats the best way to get a full arch, is my ass suposed to be on the bench like alot from pushing down or just slightly and all my weight on my upper back ?

    I will stick at it and i will make sure im tight and arched no matter how i bench, if i still cant get it right il record my form and upload it or something. thanks for replies again everyone
    #15
    Dave284
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/29 16:23:50 (permalink)
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    nicwhitts

    Dave284

    nicwhitts

    i went gym yesterday n spent about half hour on the bench trying to get my technique right

    i allways felt uncomfatlbe and it felt that i was using more tricep than pec....then someone came over asking what i was doing and i shouldnt be coming down so low to my stomach it should be at the pec

    Ironicly i asked him how he benches and he said he deosnt flat bench no more as he has bad shoulders

    But it just deosnt feel right bencing tucking your elbows and coming down with the bar closer to your stomach than your pec ?

    Also i felt weaker doing it, i could bench more flaring my elbows. I studied the video alot to try to and do it and i coudlnt get that much pressure on my traps / upper back unless i had weight on the bar ?


    Takes a bit of practise to get it right mate. I find the best way is to grap the bar underhand and use the bar (whilst its still racked) to help you jam yourself in tightly. Really squeezing your shoulder blades together will help with this too.

    What are you doing with your feet? Pushing into the floor with your feet is what keeps your back pressed into the bench.

    It does feel unnatural at first, where you touch the bar is a personal thing though. You dont need to touch it on your stomach, personally I tend to touch about a inch below my nipple line.

    As for feeling it in your triceps, I wouldnt worry about it to much.

    Getting a good bench technique is well worth it, stick at it.



    My feet were like bent alot and on my toes trying to push down, like on the video, but once i started pressing there was too much to remember to do haha. 

    So your saying i can still come down with the bar around my nipple area ? but do i still need to tuck my elbows or is this just personel preference ?

    One last thing, when im arching whats the best way to get a full arch, is my ass suposed to be on the bench like alot from pushing down or just slightly and all my weight on my upper back ?

    I will stick at it and i will make sure im tight and arched no matter how i bench, if i still cant get it right il record my form and upload it or something. thanks for replies again everyone


    Dont bring it to your nipples, but you can bring it an inch or two lower than that is what im saying.
     
    Best way to keep your back tight is to pull your shoulder blades together and down hard and then to keep your lats fully tight.
     
    Ass has to be in contact with the bench, that is all.
    #16
    nicwhitts
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/29 20:47:47 (permalink)
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    ok thanks
    And can i still keep my elbows flared ? or do they have to be tucked ?
    #17
    Dave284
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/29 20:51:55 (permalink)
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    nicwhitts

    ok thanks
    And can i still keep my elbows flared ? or do they have to be tucked ?


    Lol your basically asking if you should bother with any of it! Yes, tuck your elbows. Id also advise trying to do everything as close to the vid as you can, tweak only if you are very uncomfortable with something.
    #18
    nicwhitts
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/29 20:55:13 (permalink)
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    lol sorry thats it i think thats only what was bothering me thanks

    ill see next bench day how i get on
    #19
    Rodger
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    Re:Bench Press Technique? Powerlifting vs Bodybuilding 2009/07/30 13:13:44 (permalink)
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    That Dave Tate vid was very good. Entertaining the way he doesnt mince his words!

    I presume this technique is as good for mass building as it it power lifting. Im back from shoulder surgey 8 months ago so im needsing to relook at my technique on everything anyway.

    What i found hard other day was keeping my elbows in though!

    Rodge

    Injured!!

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    Formerly BencherRdg  (what a stoooopid name!)
    #20
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