bench stroke..

[jeremys]

is it really THAT important?

alright, say there's a guy with an 11-12 inch bench stroke. will this guy have much of a chance benching huge numbers or will he most likely be stuck below 600 lbs and only improve so much? or will he be able to totally make up for it with speed/strength?

 

[DOM]

Short bench strokes don't move weights. Strength does. In competition, you're able to improve your lift by using technique to shorten your stroke, but that never takes the place of the strength, the ability to move the weight.

Everyone has similar joint angles, whether you're 5 feet tall or 6 feet tall. I think it matters more what your stroke is relative to your size.

In the end, you can't change how long your arms are -- so don't worry about this, and definitely don't let it discourage you.

 

[spatts]

The stroke difference between close grip and index-wide for me is the difference between 14 inches and 8 inches.

The reason it works for me though is like DOM said...I also happen to be stronger and faster out wide. It's just icing on the cake that the stroke is short.

 

[Imnotdutch]

This is something that I used to think about alot. There are lots of arguments you could put forward for short arms being better for benching (think about length of levers etc). However, it is all academic.....your arms are a fixed length......no point worrying about it.

What you can do something about is using your technique to shorten the stroke. Look at Benchmonsters pic from his recent meet. I made the point that he has a short stroke. Look carefully and you can see that he has used his body intelligently to shorten the stroke. I think this is a large factor in separating the good from the great.

Just my 2c.

Spatts,
I have a similar experience with wider grips. I moved mine out after seeing that you found it better, and after looking at pics of some other lifters. My wide max is now improving alot......it is almost at the point of being better than my previous best now. Considering that I always found going wide hard this is great. Now if I can just get my leg drive to work (I have some great descriptions from a thread on AR) I might get a big bench (for my bodyweight).

 

[jeremys]

when you're talking about technique, you mean like arch and pinching shoulder blades, bringing the bar to upper abs/lower chest, right? is there anything i'm missing?

is it possible for a person to effectively use leg drive if they have a big arch? im guessing not..

 

[Imnotdutch]

when you're talking about technique, you mean like arch and pinching shoulder blades, bringing the bar to upper abs/lower chest, right? is there anything i'm missing?

is it possible for a person to effectively use leg drive if they have a big arch? im guessing not..

I'm no expert on bench technique but I think you are right in saying you cant use big leg drive and a big arch together (PLJay told me this). But you can get your shoulders back and take the bar low down......you can also take your grip out wider. Also, when you use the leg drive (I hope I get this right) you are pushed up onto the tops of your shoulders.......which again shortens the stroke some. This is what struck me in the pics of PLJay and Benchmonster. I tried to imagine what their stroke would be like if they just lay flat and I thought it would be much bigger.

 

[jeremys]

hmm now i have to find what works better; leg drive or arch

 

[Liftbig]

leg drive

 

[spatts]

Why not use both?

Imnotdutch, I know we talked about this in a PM once, but when I get done benching, only my left hammie is sore. I bench ALOT less without leg drive. I mentioned to you that I think of it like a crow bar. Feet pushing the upper back HARD into the bench, with a return force upward. I wish I could articulate it better, but I think most people know it when they feel it. When I concentrate on driving my upper back into the bench, it frees the rest of my torso to arch a little, which it does naturally if my shoulder blades are REALLY pinched back tight and my chest is out as far as I can get it. I have a really long torso, so I can get my sternum up and drive with my legs without lifting my arse off the bench at all. Speed rules, no doubt, but leg drive and a decreased bench stroke (through both arch and grip), have really helped my bench.

 

[Imnotdutch]

Yeah I'm still working on the leg drive......Its very hit and miss at the moment. I do understand what you mean. I have watched videos of George Halbert and a few others putting up big numbers and what you are saying fits in with what they are doing. I just need to practice it.

I think part of the problem is having to unrack the weight myself (if you went to my gym you would understand!) so I'm not always as tight as I should be.

 

[spatts]

Oh, yes. That makes it VERY difficult to stay tight, especially with an extra wide grip.

 

[jeremys]

i'll try leg drive tomorrow..tomorrow is DE bench for me, and my meet is next weekend. should i do light speed w/ no bands? i worked up to a 215 single last ME day, but now i want my opener to be 230. should i work up to that again or just let it be?

 

[spatts]

Was 215 your max? And was it shirted? Perhaps I'm confused, but your opener is 15 more than you max? Maybe one was unshirted...??

 

[jeremys]

no, 215 was the opener i was going to try. now i plan on moving my opener up 15 pounds so i have a chance at hitting a higher weight. the 215 was shirted