Bench press

[Extra_Strong]

Just my .02 cents here....the bench has long been a lift that has seen the most concentration from the pectoral region strenght...Poper bench strength, and I mean REAL strenght, not triple denm shirts, not super arch and not on tip toes...

The power of the bench lies primarity from the shoulders, back and triceps...the back should stay FLAT on the bench as well as the head with feet underneath you for extra push but FLAT on the floor. When the press is made you should squeeze the lats in and tighten all the muscles including the glutes...Louis Simmons from Wesside Barbell Club has produces some of the strongest benchers around by utilizing these techniques...again, for good bench train TRIS as heavy as possilbe, shoulders, and back...functional strenght lifts I might add not just the bodybuilding type ashetic lifts...This after some practice, shouls yield some dramatic results on your bench...Not to mention assistance lifts for the bench such as floor presses, board presses, chains, bands, etc...I do know what I speak of so any further help just shoot me a PM...and good luck!!!!


Tankm1

humm seems to me a big major muscle group was left out hummm MAYBE CHEST!!! but if you do it like he says ya mostly shoulder...
what the hell is the deal?? you do not put your back flat on the bench
you arch it simple arch.. WSB ers ARCH there back. you are using them as a ref.. go back up there and read that link.. i posted above.. that is how you bench.. plus you should arch your back or be close in most all exersises.. squat , bench, dead lift,

 

[bignate73]

shoulder blades are retracted with WSB'ers, thats not really a flat back. though it creates a very flat stable surface.

you say toMAYto, i say toMAHto

 

[blut wump]

I watched some powerlifting World championship on television a couple of weeks back and almost every bencher had a massive arch in his back. Some more than others but I didn't notice anyone with no arch.

I know what you mean about lifting your glutes off the bench. Sometimes after I've started a set I've lifted my glutes due to being unhappy with my position and I've found that the weight had felt lighter. I've never tried it with a weight near my 1RM. I do know, however, that all the PL federations will fail your lift for doing it and that's usually a sign both that it helps and that it isn't considered safe.

 

[musketeer]

My lower back got strained for 4 or 5 months just from one shitty arch where I raised my butt (and my back is v. strong). I would reccomend arching as much as you like without your ass moving.

 

[KillahBee]

Never heard aching back was good from anyone..You can get a nasty injury doing that..If it comes down to life and death with the weight then id say arch,if not dont do it.If your upper body is strong you should always stay flat on bench! I just call it cheating...lol

I went to a bench seminar by Vinny Dizenzo in March during a strongman comp and he broke down all the techniques involved with benching (most of which I had no idea about). He spoke about really arching your lower back, squeezing your shldr blades together, sqzing your ass, and arm/elbow placement. He also spoke about foot placement. It was very interesting (the arching back thing seemed odd to me, but I tried it and it felt better/stronger). He gave several reasons for arching your back, including the idea of pushing your belly up more, which decreases the ROM you have to make with the bar in PL meets. Interesting stuff.

 

[wnt2bBeast]

keep your ass on the bench!!!!!!!!!!!!!!!
move your feet further behind to help keep your but down .. otherwise the lift is no good if your ass comes off the bench!!!

you got teh right idea squeezing the glutes..thats one thing i need more work on staying tight at the bottom somtimes the weight just wants to flatten you out

 

[anthrax]

Great post

Thanks guys

 

[Illuminati]

keep your ass on the bench!!!!!!!!!!!!!!!
move your feet further behind to help keep your but down .. otherwise the lift is no good if your ass comes off the bench!!!

you got teh right idea squeezing the glutes..thats one thing i need more work on staying tight at the bottom somtimes the weight just wants to flatten you out

second this one. if you want a massive bench, you got to learn to arch your back. squeeze you shoulder blades together to create a stable platform for your body on the bench. arch your upper and lower back as hard as you can. KEEP YOUR ASS ON THE BENCH. tuck your feet under you...

 

[Extra_Strong]

 

[RamRom]

i have shoulder problem so when i do the arch and the shoulderblades together, i could lift more and i do not lose my balance.