Bench question!!

[oso0690]

I'm going for absolute strength and not for trying to press the most weight. I was wondering what position is best for total upper body strength gains?

Should I try to arch as much as I possibly can with immense leg drive and have the bar travel a short amount of distance but with lots of weight...or a normal back position with a slight arch bringing the bar down further with the calves perpendicular to the ground with less weight?

I've been trying to arch as much as possible with most leg drive but i'm not sure it's giving me the best strength gains possible.

EDIT: The question is: Should I make an extreme arch or a normal arch on the bench for the best strength gains? Did that clarify at all? lol

 

[mekannik]

I'm going for absolute strength and not for trying to press the most weight.

What?

You may want to rethink your question - if there is one contained in your original post - and edit it.

 

[BiggT]

Do you mean functional strength that will carryover into other activities, as opposed to trying to maximize pounds moved in a lift???

In that case, grip shoulder-width or slightly wider at most.....minimize the arch and don't use any leg drive. Stay tight throughout the upper back of course and always tuck the elbows.

 

[oso0690]

Do you mean functional strength that will carryover into other activities, as opposed to trying to maximize pounds moved in a lift???

In that case, grip shoulder-width or slightly wider at most.....minimize the arch and don't use any leg drive. Stay tight throughout the upper back of course and always tuck the elbows.

Yes, for functional strength.

Thanks BiggT, that answered my question.

 

[The Shadow]

...thinking about the question.....unless you need to bench press a car from your chest, overhead pressing or at least inclines will have better carry-over than flat bench.

 

[BiggT]

...thinking about the question.....unless you need to bench press a car from your chest, overhead pressing or at least inclines will have better carry-over than flat bench.

Agreed.....what are you training for? Flat benching is a nice way to overload the upper body with more weight than you can handle in other presses (save for declines), it is a tool, an often overused and abused tool, lol......Have you done much push pressing?? You're vertical, just you and the weight, and calling on your body to function as 1 unit.

 

[oso0690]

Agreed.....what are you training for? Flat benching is a nice way to overload the upper body with more weight than you can handle in other presses (save for declines), it is a tool, an often overused and abused tool, lol......Have you done much push pressing?? You're vertical, just you and the weight, and calling on your body to function as 1 unit.

Just to get stronger right now..I want to go for powerlifting/strongman later on in my life when i'm actually somewhat strong. I don't do push presses...I press overhead (bill starr 5x5 military presses, just shoulder width foot placement). I'm not doing this for any sports or anything, just wanting to get stronger.

...thinking about the question.....unless you need to bench press a car from your chest, overhead pressing or at least inclines will have better carry-over than flat bench.

why do so many people bench press and do declines?? lol i can see bench press for powerlifting which I want to get into later but for anything else it's not optimal?

so then.. massive arching on the bench is very good if getting into powerlifting, but then a normal arch for general strength like BiggT described would not be optimal and instead overhead presses and inclines are better?

Sorry for so many questions in this thread, and many of them being awkward lol

 

[fortunatesun]

The advantage of a large arch is that it reduces the range of motion. Shorter distance down+shorter distance up equal bigger lift. It's strictly for competition benching or possibly unexpected car benchs when you have to be certain of moving the weight.
Of course you can fill your stomach with air, which both shortens your lift even more and helps you keep everything tight.

 

[super_rice]

I say on your 5x5 day 2, do presses all the way until you can't proceed to higher weights (not like maxing out or anything), then start to do push presses.

Even better, a powerclean + push press combo. So your wednesday may look like this:

Powerclean + Press - 30, 40, 50, 60, 70
Powerclean + Push Press - 80, 90, 100
Front Squat - 100, 110, 120
Deadlift - 130, 140, 150.. etc

The pushpress like Biggt said teaches your body how to work as a unit. In my experience, this is one of the best exercises for overall body strength.

 

[oso0690]

The advantage of a large arch is that it reduces the range of motion. Shorter distance down+shorter distance up equal bigger lift. It's strictly for competition benching or possibly unexpected car benchs when you have to be certain of moving the weight.
Of course you can fill your stomach with air, which both shortens your lift even more and helps you keep everything tight.

There we go, that's what I needed to know, the large arch is strictly for powerlifting.

Super rice - I get that idea and am thinking about putting it into the 5x5, but i need to learn how to push press and clean first.

Thank you everyone

 

[The Shadow]

why do so many people bench press and do declines?? lol i can see bench press for powerlifting which I want to get into later but for anything else it's not optimal?

Its an ego lift.....both of them imo....and both are inferior for bbing purposes as well....I do flat as a gauge of strength...I work hard on incline dbs