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Bench Press Technique: Am I an Idiot?

C

cuthroat

Banned
Well I got a question for you smarter people. I have always tried to keep good form instead of worrying how much weight I throw around anyways... I frequent the gym during the time of the day that most of the powerlifters show up.

Now some of these guys throw around some serious weight and they are always asking for a spot well, after spotting these guys I noticed there form is alot differant then mine on the bench press and since they obviously know what they are doing I have started to wonder if maybe I am a complete retard.

I made this animation to give you kind of an idea of what I am doing, I am guy A. and guy B. is the technique I noticed the other guys using. I have always layed under the bar at about eye level or even a little further back, I use a fairly wide grip but not so wide as I don't hit my tri's, I tuck my elbows and arch my back a little, feet firmly planted on the ground. These big guys are laying under the bar about nipple line and I have seen some using wide some using narrow grip. Anyway what I am most concerned about is should I be laying farther forward or backward on the bench and is my form screwed up. Thanks guys/gals.

1zyzkhg.gif
 
complicated, at best. try and try some more. you'll find what works best for you, eventually. you can't just become a better bencher because some guy says move this or do that. it's a figure it out by doing it type thing.
 
the natural plane for the bench is a reverse "c"...some bench more upright....chances are - as the weight nears their maximum - the less upright(straight) the push line will be.

I bench WIDE.....fingers on rings....my best friend benches with his pinkies on the rings...its very person dependent
 
Its not wrong...thats the thing......everyone had different arm lengths, shoulder widths etc - you cant compare yourself(or weights) with anyone else
 
cuthroat said:
Well I am comfortable with how I press now but if its wrong I'd like to know...
Click to expand...
there is no worng. you'll have more power in one hand position or the next. PL'ers go ultra wide because shirts allow for that. i'm a raw bencher and need to take a mid/narrow grip. thas just me......
 
even alot of shirt benchers don't train wide like that. its hard on your wrists and they can get more tricep work keeping it inside the rings.

the reason they set up higher is because they probably carry the bar lower on their torso. its alot of wasted energy to lift it off and then take it 12+ inches to over their chest to a support. if you know your bar path set up just a bit off from it so you don't take yourself out of position just to lift it off. you won't hit the uprights if you know how the bar travels when you bench.
 
I think in B you use more the triceps than in A
 
cuthroat said:
Well I got a question for you smarter people. I have always tried to keep good form instead of worrying how much weight I throw around anyways... I frequent the gym during the time of the day that most of the powerlifters show up.

Now some of these guys throw around some serious weight and they are always asking for a spot well, after spotting these guys I noticed there form is alot differant then mine on the bench press and since they obviously know what they are doing I have started to wonder if maybe I am a complete retard.

I made this animation to give you kind of an idea of what I am doing, I am guy A. and guy B. is the technique I noticed the other guys using. I have always layed under the bar at about eye level or even a little further back, I use a fairly wide grip but not so wide as I don't hit my tri's, I tuck my elbows and arch my back a little, feet firmly planted on the ground. These big guys are laying under the bar about nipple line and I have seen some using wide some using narrow grip. Anyway what I am most concerned about is should I be laying farther forward or backward on the bench and is my form screwed up. Thanks guys/gals.

1zyzkhg.gif
Click to expand...


the reason you see PLers move the bar in a straighter path, is because it is less distance that the bar has to move. its the same reason for the wide grip, and for the arch. it all comes down to eliminating as much distance that the bar has to travel.
 
Illuminati said:
the reason you see PLers move the bar in a straighter path, is because it is less distance that the bar has to move. its the same reason for the wide grip, and for the arch. it all comes down to eliminating as much distance that the bar has to travel.
Click to expand...
Yeah I guess that would make a big differance.
 
Nice animations. Like illum said B, at about nipple line, would be less distance for the bar to travel so you will be able to do more weight that way. As far as grip I think most agree to use varing grips from narrow to ultrawide. I tend to like gripping out to the rings myself the best. Don't forget about your arch and leg drive. They help a lot also if you are looking to increase your bench. Check out the bench thead in the PL forum.

Perp
 
perp69 said:
Nice animations. Like illum said B, at about nipple line, would be less distance for the bar to travel so you will be able to do more weight that way. As far as grip I think most agree to use varing grips from narrow to ultrawide. I tend to like gripping out to the rings myself the best. Don't forget about your arch and leg drive. They help a lot also if you are looking to increase your bench. Check out the bench thead in the PL forum.

Perp
Click to expand...

Hey just wanted to say that I tried the nipple line thing today and my goodness did that make things easier. I ended up increasing my 5x5 weight by 25lbs - Not bad for one day eh? lol...Thanks for all the help guys.
 
One thing no one has mentioned is elbow flaring.

Try and keep your elbows tucked in as close to your body as possible (while still using a wide grip if you use one) and don't let your elbows flare. Flaring your elbows increases the angle at which the Acromial Process opens up thus putting you at MUCH greater risk for shoulder injury.

Grip, arch, feet, etc. boils down to personal preference unless you're a powerlifter, but no one should flare their elbows. Ever.
 
The Shadow said:
Its not wrong...thats the thing......everyone had different arm lengths, shoulder widths etc - you cant compare yourself(or weights) with anyone else
Click to expand...

Ain't that the truth...

I'm a horrible bench presser. I can close grip just as much if not more than I can flat bench...lol. I always do close/mid grip, well below the nipples (sternum), and in a straight line. In my opininon it is the safest way to bench.
 
cuthroat said:
Hey just wanted to say that I tried the nipple line thing today and my goodness did that make things easier. I ended up increasing my 5x5 weight by 25lbs - Not bad for one day eh? lol...Thanks for all the help guys.
Click to expand...
Yeah, glad to hear it has helped. It is amazing just how much adjusting your technique can make. Simple things like where the bar travels, foot position, breathing, etc makes all the difference in the world.

Perp
 
Protobuilder said:
It'd sure be nice to see more of B Fold around here again . . .
Click to expand...

Haven't been around much anywhere for a while. Still working with my arm pretty much and trying to enjoy the Summer life here.
 
Protobuilder said:
B Fold -- You never even dropped by to tell us about your comp in Cyprus a few months ago . . . !
Click to expand...

Sorry man...I have a huge link up from my personal website with pictures and video still I think.
 
Figure "A" is good movement when using dumbells. Figure "B" is good for barbell presses. If you use figure "A" when handling heavy weights with no spotter, if the barbell slipped, your face would be crushed (or neck). Either way will stress your pecs, but option "B" would be safer imo.
 
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