Bench press, what do you think...

[pwr_machine]

Since you're picking and choosing the kind of advice you want to hear, I want to now pick and choose your reply:

"Interesting observation. I will try tucking my elbows and using my lats more to bench and see if it helps."

Not:

"No, that doesn't work for me as well as what I'm doing now."

I tried benching this way. I would love to be able to bench this way. I can clearly see the benefits for benching this way for strength. But, it HURT to bench this way. The anatomical structure of my arms makes it more difficult for me to tuck my elbows in this manner. So, it seems that I am stuck with the form I have and wanted to know what was causing the circular motion so I could try and fix it.

 

[sinjinsmythe33]

i know very little compared to most of the people on this board, but even barry bonds, the best offensive player in baseball in the last forty years has a personal hitting instructor. they work together on a daily basis and bonds continues to refine his swing and make history. abrasive critcism can still be constructive, its all in how you take it. best of all, its free! good luck.

 

[spatts]

So, it seems that I am stuck with the form I have and wanted to know what was causing the circular motion so I could try and fix it.

...and I'm telling you that it's your lats, and that you could probably improve that by tucking your elbows and/or strengthening your lats. If your form is your weak link, and you can't do what you need to do to change it due to your anatomy, then there's your answer: The problem is your anatomy.

What's wrong with the anatomical structure of your arms, btw?

 

[pwr_machine]

...and I'm telling you that it's your lats, and that you could probably improve that by tucking your elbows and/or strengthening your lats. If your form is your weak link, and you can't do what you need to do to change it due to your anatomy, then there's your answer: The problem is your anatomy.

What's wrong with the anatomical structure of your arms, btw?

Thanks. That's what I was looking for. Come to think of it, my lats could be a weak point. I will make an effort to bring those up. I haven't trained my back in a while because of the bicep tendonitis I was experiencing. I just recently started training my back again.

When I'm in the anatomical position, my forearms are not in a straight line with my upper arm. My forearms extend away from my body. When I tuck my elbows in, it forces me to change the position of my hands on the bar and that put a tremendous amount of pressure on my wrists.

 

[spatts]

Come to think of it, my lats could be a weak point.

Augh! That's what I've been saying!!!!!!!


lol

 

[bigguns15]

Yes and I'd much rather watch snail races than football, or better yet, lets go watch butter melt....

So let me get this straight... you are comparing watching the lighter guys bench to watching snail races and watching drug free single ply lifters to watching butter melt?

 

[Liftbig]

personally bigguns, and i dont mean to disrespect your lifting for being drug-free(i still am too) but i could care less what someone uses or does to put up the numbers they do. i want to see the big lifts, i want to perform the big lifts. i hate hearing people say they do this or that, and oh yeah im drug free, so its ok that im not lifting as much as the guys/gals that do. thats a crock of shit and you and pwrmachine both know it. pwrmachine im going to tell you the truth, a 415 bench is good, but its not great, you are capable of so much more, more than you think. and you dont have to use drugs or single ply to do it. you have one of the greatest resources of training knolwedge in this board, there are numerous elite and world class lifters, mule is one of the best benchers in the world, and im telling you he knows his shit. take his advice, you WILL benefit. stop being so close minded about taking advice from some of us, maybe its becuase some of us choose to use drugs, or "crazy ply" shirts. if someone like mule told me my technique was terrible, i would ask him how i can change it! not tell him to say something nice or shut the hell up. im glad you guys are here, but as long as you're here, use all the resources you have! we all want to see you succeed, it doesnt matter if we like you or not, you're a fellow lifter and i want to see you improve yourself. and i want to see bigguns set world records, and if we all have to be harsh and tell you like it is, and stop being so politically correct, then maybe thats what we need to do.

 

[pwr_machine]

I've gathered enough info for now to begin working on my bench. In fact, I bench press on Thursday and hope to see a difference. I've already thanked everyone for their input and respect your opinions.

I have to clear something up because it appears to be taking a turn where I don't want it to. I have nothing, absolutely nothing, against drug free or drug using lifters. I've never once meant to indicate that I only bench 415 because I'm clean. There are so many other factors there. I went from 165 to 235. That was a long road to travel over 7 years. In those years, I've been working on 2 graduate degrees...master's and doctoral. That's a struggle in itself that can make you slack on training here and there. In those years, I also got the urge to do some boxing because it's a brutal sport that I love. That plays a role in strength gains due to the amount of cardio I had to perform. In no way do I see 415 as the limit to my bench press. I just took a longer road than some to get my numbers up. It wouldn't have mattered if I were clean or using, the road would have been a long one due to numerous factors. That doesn't emply that I see the end of the road.

In regards to crazy ply gear, that is purely personal choice. It's a personal goal. For me, not anyone else. I will bench 500 before I put on anything other than a single ply poly. Your goals may differ from mine, but that's a goal I chose for myself and no one else.

if someone (it doesn't matter who to me) told me my technique was terrible, i would ask him how i can change it! not tell him to say something nice or shut the hell up.

I saw the problem and asked what's causing it. It's easy to sit back and say "hmm, dat ain't right". Well aren't you the rocket scientist. Tell me how to fix it. After several pages of replies, I think we got on the right track. Like I said earlier, I recognize some things that might help improve my bench and I'll try to get things worked out over the course of the next few weeks.

I have no idea why the thread took such a negative turn as I was being as polite as possible in responding to each post with thanks. I just kept the thread moving because I needed an answer. I need more than "poor form" or the you'll never make it with this form attitude. I simply wanted to know what biomechanically makes my elbows flare on bench press. And, I finally got some answers.

 

[Liftbig]

ok. i saw the vid, and your defianatly not staying tight. go back and reread my post about taking the bar out of the rack. i think it will help you alot. and rememeber youve got to keep not just your shoulder blades and traps tight, but your lats must be tight as well, and squeezed in hard, or you will lose your tightness in the bottom the the bench which is why your elbows flare out almost immediatly.

 

[pwr_machine]

ok. i saw the vid, and your defianatly not staying tight. go back and reread my post about taking the bar out of the rack. i think it will help you alot. and rememeber youve got to keep not just your shoulder blades and traps tight, but your lats must be tight as well, and squeezed in hard, or you will lose your tightness in the bottom the the bench which is why your elbows flare out almost immediatly.

Thanks. Those are some of the things I will be working on.