Bench press-straight up and down or up and back?

[Crazy03]

Hey everyone,
I've always done the flat bench straight up and down, but I was reading on some website that it should be done at an angle, pressing up and at an angle so the bar ends up over the face, I believe they referred to it as a J path. Do you guys think this is right? I'm benching to build mass and strength, but not planning on competing or anything like that. Thanks

 

[rjl296]

straight up and down

 

[spatts]

I've done it both ways. I don't really have a favorite. I've moved more weight throwing it back and keeping my elbows under it, FWIW. That's what I used at my comp to hit 310.

 

[jeremys]

with a bench shirt, you get more out of using a 'J' motion. i dont know if its the same w/o one

sorry, that probably doesnt help you much lol

 

[bignate73]

straight up and down for me. if i start to "J" then i know my form is loosening up.

 

[Atomic Punk]

You incorporate more muscles with the so-called "j" motion. As you push back, your shoulders help bear some of the load. More than they would with straight up & down. If you are going straight up & down, you are cheating yourself on poundages in my opinion. I know of NO powerlifters who do it that way. They all go from upper stomach to eyeballs.

 

[spatts]

If you are going straight up & down, you are cheating yourself in my opinion. I know of NO powerlifters who do it that way. The all go from upper stomach to eyeballs.

Practically all of Westside does it that way, and that's how I did it for a long time.

 

[jeremys]

Practically all of Westside does it that way, and that's how I did it for a long time.

i think now that mr. tate met mr. crawford, they might change that

but yeah, kennelly and halbert, etc all did good with it though

 

[bignate73]

now that i think about it...i cant be for sure. i push alot with my legs, and have never stood at my own side to see the bar travel. it just feels like it goes straight up and down.

 

[Atomic Punk]

now that i think about it...i cant be for sure. i push alot with my legs, and have never stood at my own side to see the bar travel. it just feels like it goes straight up and down.

If your back is arched, your ass on the becnh, and your legs pushing bro, it is almost certain that you are arching your range of motion. If you weren't, in that position, it would be more like a decline.

 

[bignate73]

If your back is arched, your ass on the becnh, and your legs pushing bro, it is almost certain that you are arching your range of motion. If you weren't, in that position, it would be more like a decline.

ah good point. so i guess i arc.

 

[spatts]

That's kind of the idea with the Westside bench is that you don't arch much and you do "push toward your feet."