YB
BannerBanner

Bench Press Technique

Page: 12 > Showing page 1 of 2
Author
Frankie NY
Olympian Member
  • Total Posts : 494
  • Reward points: 3660
  • Joined: 2003/08/14 16:36:15
  • Location: New York (Queens) USA
  • Status: offline
2003/11/23 01:55:34 (permalink)

Bench Press Technique

Bench Press Technique
#1

27 Replies Related Threads

    1 Rep Max Designer bodybuilding clothing - built to last. Try our popular T-Shirts or our excellent Gym Vests
    PikeKing
    Pro-Member
    • Total Posts : 1979
    • Reward points: 4449
    • Joined: 2003/09/16 14:04:19
    • Location: United Kingdom
    • Status: offline
    RE: Bench Press Technique 2003/11/23 12:52:00 (permalink)

    Another great post to add to the list Frankie.
    #2
    Boxer
    Pro-Member
    • Total Posts : 2336
    • Reward points: 7996
    • Joined: 2003/03/07 03:37:50
    • Location: United Kingdom
    • Status: offline
    RE: Bench Press Technique 2003/11/23 15:30:58 (permalink)
    quote:
    Once I explained proper benching form to him, he began to make regular progress again.

    What is correct benching form in relation to the path of the bar? I've always pushed the bar upwards in a straight line and have never had any problems with the bench press.
    Some guys say to push the bar towards the head and others towards the feet. What do you guys think?

    quote:
    3. Don’t buy into "shock treatment" plans. Every once in a while you’ll read an article that suggests, for example, deadlifting 3 times a week for a week or two to break through a plateau. Or benching 3 consecutive days to "completely tear down the muscle so that it grows back even stronger". Not only do "shock treatments" increase your chance for injury, I’ve never seen one actually work.

    How about Pavel Tsatsoulines grease the groove? I've never tried it but guys on other forums talk about it and apparently Pavel's methods are well backed up by science.

    Thanks for the article Frankie.
    #3
    Frankie NY
    Olympian Member
    • Total Posts : 494
    • Reward points: 3660
    • Joined: 2003/08/14 16:36:15
    • Location: New York (Queens) USA
    • Status: offline
    RE: Bench Press Technique 2003/11/23 16:07:01 (permalink)
    Boxer:

    The correct path of the bar for the bench press is straight up and down from the nipples. Once you lower the bar to the nipples, in order to press it straight up you literally have to feel like you are pushing the bar toward your feet.

    Guys with poor bench form lower and raise the bar in the form of a C instead of an I. This doesn't take advantage of leverage points.

    I read one of Pavel Tsatsouline's articles in MILO a while back. "Greasing the groove" seems to work for high reps (endurance) in exercises like chins, pushups, and situps. I haven't heard of anyone applying the technique to weights though. I think the volume might be a little high for use with weights, but who knows.
    #4
    Scourge_of_God
    Pro-Member
    • Total Posts : 1392
    • Reward points: 4975
    • Joined: 2003/11/07 13:38:26
    • Location: London United Kingdom
    • Status: offline
    RE: Bench Press Technique 2003/11/23 16:12:38 (permalink)
    Thanks for the article Frankie - V. useful (can someone make it a sticky?) and I can't see anything I disagree with there except...
    quote:
    Originally posted by Frankie NY


    The third most common cause of plateaus that I see is changing the routine / exercises too frequently. You need to stay with the same exercises and routine long enough for your muscles to react to a constant stimuli but not so frequently that they completely adapt. For most guys this is about 8-12 weeks in my experience.

    [...]

    I rarely see someone who plateaus because they have been using the same routine or exercises too often, but it does happen.



    ...our experiences of plateaus seem to be different - In the gym I talk to lots of guys who have reached a plateau. Their problem? They've been using the same routine for 6 months or more. Doh! Obviously progress on different exercises will plateau at different times, depending on how taxing the lift is on the central nervous system, but I never train on the same routine for more than 2 months at a time, perhaps less, and I have yet to plateau since I've used this system.

    Boxer - The information I have on the bench is that if you're powerlifting i.e. benching as much as possible, you should push the bar in a straight line, combined with the other techniques of pulling your shoulderblades back, tucking the elbows and touching down just above the top of the abs, as this minimises the distance through which the bar has to move. If you are trying to exercise the greatest range of muscles then, you should push in an upside-down 'J' towards the head, without pulling your shoulderblades together or inflating your chest/arching the back. Personally, I use the first technique when I'm training for strength and the second when I'm training for power, although I believe it isn't necessary to use more than one of these techniques.

    I've never heard anyone recommend that you push the bar towards the feet...
    #5
    JohnOvManchester
    Pro-Member
    • Total Posts : 13467
    • Reward points: 10748
    • Joined: 2003/03/31 01:17:14
    • Location: Manchester, UK
    • Status: offline
    RE: Bench Press Technique 2003/11/23 16:49:11 (permalink)
    I am not sure about your form frankie.

    I agree to where you are coming down to, the nipple area.
    But I would go up so my arms end up vertical.
    If you press up in a straight line from the nipple your arms will be held at an angle.
    That would put un-needed stress on your joints?
    What say you?
    #6
    Scourge_of_God
    Pro-Member
    • Total Posts : 1392
    • Reward points: 4975
    • Joined: 2003/11/07 13:38:26
    • Location: London United Kingdom
    • Status: offline
    RE: Bench Press Technique 2003/11/23 20:02:05 (permalink)
    As I said, if you want to lift efficiently, you want to move the bar in a straight line - Some people push the bar towards their feet to achieve this, some don't need to. The J press does require greater ROM and limits the weight you can move in this style, but can be used in training instead of the cambered barbell (which my gym doesn't have) or the dumbell press (which I hate), although I realise it is unpopular because of the lower poundage used (bruises the ego...).
    #7
    JohnOvManchester
    Pro-Member
    • Total Posts : 13467
    • Reward points: 10748
    • Joined: 2003/03/31 01:17:14
    • Location: Manchester, UK
    • Status: offline
    RE: Bench Press Technique 2003/11/23 21:49:45 (permalink)
    Sounds dodgy to me, pressing at an angle is just not right and un-natural.
    I am sure you should press so your arms are vertical.
    Pressing over your head = too much
    Pressing over your neck = too much
    Pressing towards your feet = too much the other way
    Pressing in line with your arm-pit = just right (bar coming down to nipple area).
    Your arms should be at 90 degrees to your body.

    Not 100 degrees (towards your head) and Not 80 degrees towards your feet.
    How could that be not putting un-due stress on joints?
    #8
    scruffy
    Moderator
    • Total Posts : 4921
    • Reward points: 12791
    • Joined: 2001/09/03 23:09:18
    • Location: United Kingdom
    • Status: offline
    RE: Bench Press Technique 2003/11/23 22:30:31 (permalink)
    yes you should push towards your feet, in essence the bar does then travel in a straight line up, you can obtain more power from the delts this way, it is not as strange as it seems
    #9
    Scourge_of_God
    Pro-Member
    • Total Posts : 1392
    • Reward points: 4975
    • Joined: 2003/11/07 13:38:26
    • Location: London United Kingdom
    • Status: offline
    RE: Bench Press Technique 2003/11/23 23:20:46 (permalink)
    If I use the J-press with my back flat on the bench, I increase the ROM at the bottom of the press by around 3 inches. How is increasing the ROM at the bottom of press through that method different from increasing the ROM with the cambered bar, except the increase in ROM will be greater with this piece of kit?
    #10
    miki
    Pro-Member
    • Total Posts : 1050
    • Reward points: 5567
    • Joined: 2003/06/30 16:04:42
    • Location: london United Kingdom
    • Status: offline
    RE: Bench Press Technique 2003/11/24 13:44:36 (permalink)

    I tried this today. I've always just pressed 'upwards' assuming it was going up level.

    My bench felt stronger and more controlled, to the point I up my pb by 5kg (110kgx3!!)

    Miki,
    quote:
    Originally posted by scruffy

    yes you should push towards your feet, in essence the bar does then travel in a straight line up, you can obtain more power from the delts this way, it is not as strange as it seems

    #11
    JohnOvManchester
    Pro-Member
    • Total Posts : 13467
    • Reward points: 10748
    • Joined: 2003/03/31 01:17:14
    • Location: Manchester, UK
    • Status: offline
    RE: Bench Press Technique 2003/11/24 15:27:40 (permalink)
    quote:
    quote:
    --------------------------------------------------------------------------------
    Your arms should be at 90 degrees to your body.

    --------------------------------------------------------------------------------


    [melodrama]Nooooooooooooooooooooooooo![/melodrama]

    Arms should be tucked into your side, the wider spread they are the more stress is on the joint, also of course it decreases tricep involvement to have your arms too wide.

    I do not mean the degree your elbows are flared too.

    I am talking about the angle betweet your lay down body and how vertical your arms are. Your arms should be at 90 degrees, pushing towards your feet they would be at 80 degrees or somthing which is just not right.
    #12
    Scourge_of_God
    Pro-Member
    • Total Posts : 1392
    • Reward points: 4975
    • Joined: 2003/11/07 13:38:26
    • Location: London United Kingdom
    • Status: offline
    RE: Bench Press Technique 2003/11/24 15:41:08 (permalink)
    J5 - I'm not sure where the confusion is coming from here... I'll go through it slowly.

    If I'm trying to move as much weight as possible, I'll use a 'powerlifting press'. This involves pulling my shoulderblades together, tucking my elbows into my sides, planting my feet hard onto the ground, arching my back (keeping my arse on the bench), expanding my chest as much as possible and moving the bar in a straight line from the top of my abs. The reason that powerlifters press like this is that it allows them to incorporate more muscles into the lift (increasing the amount of force they can exert on the bar) and to reduce the distance the bar has to travel from the chest to lockout (reducing the amount of work that needs to be done to complete the lift).

    If I'm trying to train the bottom of the press or trying to build explosive power off the chest, sometimes I'll press like any other schmuck in the gym (back flat on the bench, chest deflated, shoulderblades kept apart, moving the bar in a J-shape, although I'll still touch down in the same place and keep my elbows tucked). By not employing the position used in the 'powerlifting press', I have increased the ROM through which the bar has to move by ca. 3 inches over the ROM required by the 'powerlifting press'. The net result of using this second technique is similar to using a cambered barbell with the first technique.

    nb: Don't make the mistake of thinking that the increase in ROM in the second technique is entirely the result of adding extra inches to the top of the lift.

    My intention here isn't to be a patronising arsehole, J5 (although I might be doing a pretty good impression). It's just I'm not sure which part you didn't understand. Does that make sense now?
    #13
    Scourge_of_God
    Pro-Member
    • Total Posts : 1392
    • Reward points: 4975
    • Joined: 2003/11/07 13:38:26
    • Location: London United Kingdom
    • Status: offline
    RE: Bench Press Technique 2003/11/24 16:05:13 (permalink)
    Fair enough - Obviously its not ideal, but I feel that is better than nowt - until I can persuade my gym to get some heavier dumbells or a cambered barbell, that's the best I'm gonna be able to do.
    #14
    JohnOvManchester
    Pro-Member
    • Total Posts : 13467
    • Reward points: 10748
    • Joined: 2003/03/31 01:17:14
    • Location: Manchester, UK
    • Status: offline
    RE: Bench Press Technique 2003/11/24 18:38:56 (permalink)
    Anyway, why not flare your elbows.
    Your chest's job is to pull your arm towards the chest.
    If your elbows are tucked, that would invole the triceps more in the way it does when you tuck your elbows whilst doing dips.
    We bench to work our chest don't we? Not just to get a get a good weight for bench.

    #15
    Scourge_of_God
    Pro-Member
    • Total Posts : 1392
    • Reward points: 4975
    • Joined: 2003/11/07 13:38:26
    • Location: London United Kingdom
    • Status: offline
    RE: Bench Press Technique 2003/11/24 19:07:20 (permalink)
    Thus spake the bodybuilder...
    #16
    Dano
    Universe Member
    • Total Posts : 348
    • Reward points: 4666
    • Joined: 2002/03/29 17:54:05
    • Location: USA
    • Status: offline
    RE: Bench Press Technique 2003/11/25 00:54:56 (permalink)
    John you are correct with working your chest but when trying to best the most weight possible the tucked way is better. But if you are concerned with just hitting your chest the best way possible then why are you even doing barbell bench press instead of dips or db bench?
    #17
    JimRat
    Pro-Member
    • Total Posts : 4177
    • Reward points: 10519
    • Joined: 2002/10/30 18:49:22
    • Location: Brighton
    • Status: offline
    RE: Bench Press Technique 2003/11/25 19:23:03 (permalink)
    Quick question, a tad confuzzled:

    By tucking elbows in you use your triceps more, similar to how how you do close-grip benches.
    My close-grip bench with elbows tucked in is less than my typical "bodybuilding bench press", as is the case with most people. So how comes keeping elbows tucked in allows you to lift more? Is it simply to do with the reduced ROM?

    Jimbo
    #18
    Slyblackdragon
    Pro-Member
    • Total Posts : 4107
    • Reward points: 4445
    • Joined: 2003/07/12 03:11:57
    • Location: USA
    • Status: offline
    RE: Bench Press Technique 2003/11/25 21:40:29 (permalink)
    Very Good question, I wonder that myself.
    I have tried true powerlifting benching a time or two, but it just felt really awkward and weak, maybe im just not used to it.
    quote:
    Originally posted by lil_jimmy

    Quick question, a tad confuzzled:

    By tucking elbows in you use your triceps more, similar to how how you do close-grip benches.
    My close-grip bench with elbows tucked in is less than my typical "bodybuilding bench press", as is the case with most people. So how comes keeping elbows tucked in allows you to lift more? Is it simply to do with the reduced ROM?

    Jimbo

    #19
    JimRat
    Pro-Member
    • Total Posts : 4177
    • Reward points: 10519
    • Joined: 2002/10/30 18:49:22
    • Location: Brighton
    • Status: offline
    RE: Bench Press Technique 2003/11/27 18:33:43 (permalink)
    bump for my question!

    Jimbo
    #20
    Page: 12 > Showing page 1 of 2
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5