Bigger Bench Tips!!

[wnt2bBeast]

Just got done reading an older article by Chris Confessore on benching..i was trying to scan it but something's not working right!!
Anyway he has 3 main tips for you to increase your bench..most may know these already but i thought it was interesting and want to improve mine..
1.Bench only once per week (everyone has there one opinion there)
2.Foot Placement: Feet should be cemented on the floor to the side or under the bench which allows you to feel the most tightness throughout your entire body..After starting lift drive ur feet through through the floor keeping your ass on the bench.
3.Descending the bar should be slow and in control, stay tight..bar should come down just below the nipples allowing you to get your lats into the move..
Anyway my bench sucks so i thought this was interesting and im gonna try this out when i hit chest next!!

 

[bran987]

Just got done reading an older article by Chris Confessore on benching..i was trying to scan it but something's not working right!!
Anyway he has 3 main tips for you to increase your bench..most may know these already but i thought it was interesting and want to improve mine..
1.Bench only once per week (everyone has there one opinion there)
2.Foot Placement: Feet should be cemented on the floor to the side or under the bench which allows you to feel the most tightness throughout your entire body..After starting lift drive ur feet through through the floor keeping your ass on the bench.
3.Descending the bar should be slow and in control, stay tight..bar should come down just below the nipples allowing you to get your lats into the move..
Anyway my bench sucks so i thought this was interesting and im gonna try this out when i hit chest next!!

all of those things help, actually they are imperative! the biggest improvement for me has come when I started keeping elbows in this year.. u know what I mean?

 

[wnt2bBeast]

Elbows in? i would assume that would place more of the stress on the tri's?

 

[Tom Treutlein]

Yeah, more of a powerlifting bench style. You bring the bar down to the upper abs/lower chest. It forces your tris in, putting more emphasis on them. This is what I've heard and experienced anyway.

 

[wnt2bBeast]

Yeah, more of a powerlifting bench style. You bring the bar down to the upper abs/lower chest. It forces your tris in, putting more emphasis on them. This is what I've heard and experienced anyway.

Actually bringing the bar down to ur nipple area allows you to put your lats into the move which are much stronger than ur tri's..If we're talking about moving a heavy weight you dont want to place undo stress on one small muscle..we are looking to transfer the stress throughout our body..

 

[bran987]

Elbows in? i would assume that would place more of the stress on the tri's?

no no no... I'll find the article hold on I'm cooking steak.. I'm sure a lot of the huge ppl will jump in here too if they see this..

 

[Tom Treutlein]

I think the lats get used either way. Plus, I was just saying that elbows in puts more stress on the tris, and from what I've heard from other people, it's a powerlifting style of bench. Either way, whatever lets you lift more.

 

[Cuthbert]

The biggest difference I've noticed by keeping my elbows in and using the lats is that my shoulders don't hurt from benching anymore.

 

[bran987]

ok, tom was right about the tricep's being more involved, but it will also increase your overall bench.. have you read this?

Myth # 1. The Bench Press is a pec developer.
Well this is only half a myth since it does develop the pecs. However, the efficiency of how the lift is performed can limit the pecs involvement (McLaughlin, 1984). The exercise is often demonstrated in magazines and training tapes with lifters lowering the bar with the upper arms at 90º angles (a T position) away from the sides of the body. This style of benching places most of the stress on the shoulder joint. How many folks do you know with a shoulder injury from benching? The lowering of the bar in this fashion places greater rotational forces (torque) on the shoulder. Over time this pattern of movement can create havoc on the shoulder specifically in the rotator cuff muscles (supraspinatus, infraspinatus, teres Minor and subscapularis). To really use the pecs to their fullest, I suggest keeping the elbows closer (less than 90º) to the body on both the descent and ascent of the lift. A simple demonstration is for you to raise your arm straight out to the side so that it is parallel to the floor. Now try to flex your pec without bringing your arm across your body. Its not easy is it? But if you think about it this is the same position that is advocated for benching. Now lower the arm to 45º from parallel and flex the pec in the same manner. Bit of a difference, huh? By keeping the elbows in versus out our arms are less externally rotated and the distance between the muscles points of origin and insertion are at a more optimal range allowing the pecs to be more functional.
This position also allows the triceps to play a bigger role in your bench as well. The triceps primary role is to extend the forearm. When you bench and your arms hit the 90º position the triceps can no longer extend the forearm because your hands are stuck on the bar. The only way the triceps can work in this position is to slide the hands outward. By placing the elbows in a less than 90º angle the triceps can work more effectively through a larger range of motion since the upper arms aren’t at 90º. So how do you get the arms at less than 90º. Lets look at myth # 2.

The article is here:

http://www.eclipse2000.com/bt_articles/rob_wagner_2.html

 

[bran987]

The biggest difference I've noticed by keeping my elbows in and using the lats is that my shoulders don't hurt from benching anymore.

yes, this is the reason people tear their shoulder up benching.. which could arguably be the #1 reason for keeping the bows in...

 

[Tom Treutlein]

Yeah, I've read that before Bran. Awhile back, actually.

 

[bran987]

Yeah, I've read that before Bran. Awhile back, actually.

I actually meant that question towards wnt2beast.. I know YOU'VE read it tom.. I can tell you know a ton just from your posts on this board

 

[Yarg!]

I think doing it twice a week will help. That is the age old question "how do I increase my bench". Well I found out that the best way to do this was to not only work the muscles that support this exercise (tris/delts) , but ALSO working it twice a week. Only lowering the volume/ weight helps. Try doing this with 4 days apart. In fact, just do this for 3 weeks (6 sessions) I am pretty convinced you will get a better lift out of it all:

Monday (go till failure)
Warmup Barbell Flat (1-2 set, REALLY light)
5x2, add weight 3x1
INcline
5x2
Dips
5x2
(if you put on weights that u think u can only nail 5 reps for , and u manage to go further.. do it! dont stop till failure. Its 90 percent of that 3x1 that improves the weight drastically)

Sat or Friday (4-5 days rest) (dont try anything to failure today, its just light stuff)
Incline bb- 2x8
Incline DB -2x8
Flat bb- 1x8
Flies 2x10
..................... Optional
Dips 2x8
Decline press 2x8

Just try this for 2-3 weeks, see what u think. It worked WONDERS for me, so it'll prolly work for you. Rememer to rest /eat well and there is no routine set in stone. You just gotta see whats right for u. Btw, if you work chest twice a week, i dont think u need to worry bout tris/delts anymore too much because they get hit pretty damn hard. and always tuck your shoulder blades in, and use ur lats abit if slow on the push portion.

 

[Tom Treutlein]

That's similar to Westside. A max effort day and a dynamic effort day. One heavy, one light, speed workout.

 

[Yarg!]

see im so smart . i only realized this fact after i have been doing this routine for awhile. so if westside had not been invented yet, I would have invented it! Rawr!

 

[wnt2bBeast]

I actually meant that question towards wnt2beast.. I know YOU'VE read it tom.. I can tell you know a ton just from your posts on this board

thanks for the link..I kinda disagree with it..Seems like hes saying that people only use their arms to push the weight up which will cause stress on the shoulders..But when you push your whole body and force from the lats i feel the stress come off the shoulders and onto my pecs more!!Maybe im thinking too much its just that ive been stuck at 275 for about 4-6 for a while..maybe i should jump to that weight sooner in my workout..well see..anyone else with opinions chime in!!!

 

[cwick0]

1. I couldnt agree more with the first point, ONLY BENCH ONCE PER WEEK.

However...the second two are a little off.
2. Foot placement is not that critical. For many it is important, but i could care less. I have never planted my feet so that i can keep my back and ass on the bench. Too many people tend to drive with their legs and instantly their ass comes up off the bench. You are working your chest, not your legs!

3. Bench were you are comfortable. Peoples' shoulders tract differently, so do what is comfortable to you. Their is nothing wrong with heeding this advice, but do what feels natural.

Lastly, one of the best ways to improves one bench is through the use of sets of 10 reps. Warmup and then do 3 sets of 10 at a weight at which you can normally do a set of 10. By time you get to the second and third sets of 10, you wont be able to complete them. Try this, i went from doing 1 set of 10 @ 315, after 3 months, i could do 3 sets of 10 @ 315. Currently i can do 3 sets of 15 @ 315.

Example: 135 (15-20 reps)
225 (10 reps)
275 (6 reps)
315 (10reps) for 3 sets
rest pauses (heavier) for a set of 3.
Try it guys, you will be presently suprised. However, you will have to regress at the start, but after several months your bench should explode.

 

[bigdho]

Im living proof that you fuck up your shoulders eventually if you have your elbows out in a t position. I HAVE to pull in my elbows or I WILL hurt after I bench. Rotator injuries take forever to heal......but now I like the change in the way I bench,it seems to be more of a controled movement. The funny thing is it only hurts when I bench, any other time it doesnt hurt......figures

 

[alxx11uml]

so what do you guys think of only using dumbells to bench and not the bar

 

[wnt2bBeast]

so what do you guys think of only using dumbells to bench and not the bar

D-bells are great they do offer more range of motion and will help you develop a better bench..you can do one of 2 things: either alternate from d-bells to the bar every workout or use either one for a few weeks at a time and see if you make any improvements..

 

[JohnnyCoho]

Here's a link to a great article by Dave Tate, from Testosterone Mag called "Bench Press 600 a 12 step program";

http://www.testosterone.net/html/body_115b600.html

Helped me a ton!!

 

[bran987]

Here's a link to a great article by Dave Tate, from Testosterone Mag called "Bench Press 600 a 12 step program";

http://www.testosterone.net/html/body_115b600.html

Helped me a ton!!

I remember that article, it's GREAT. This part of that article was the revelation for me:

5 – Keep the elbows tucked and the bar directly over the wrists and elbows.

This is probably the most important aspect of great pressing technique. The elbows must remain tucked to keep the bar in a straight line as explained above. Keeping the elbows tucked will also allow lifters to use their lats to drive the bar off the chest. Football players are taught to drive their opponents with their elbows tucked, then explode through. This is the same for bench pressing. Bench pressing is all about generating force. You can generate far more force with your elbows in a tucked position compared to an "elbows out" position.

The most important aspect of this is to keep the barbell in a direct line with the elbow. If the barbell is behind the elbow toward the head, then the arm position becomes similar to an extension, not a press.

 

[wnt2bBeast]

Here's a link to a great article by Dave Tate, from Testosterone Mag called "Bench Press 600 a 12 step program";

http://www.testosterone.net/html/body_115b600.html

Helped me a ton!!

good link coho..It seems i already hit you with karma elsewhere..TY

 

[Cuthbert]

1. I couldnt agree more with the first point, ONLY BENCH ONCE PER WEEK.

However...the second two are a little off.
2. Foot placement is not that critical. For many it is important, but i could care less. I have never planted my feet so that i can keep my back and ass on the bench. Too many people tend to drive with their legs and instantly their ass comes up off the bench. You are working your chest, not your legs!

I'd disagree with your statement that you're better off benching only once per week. I have two bench days/week and it works MUCH better for me than only one. Trying to state an optimum training frequency for everyone never works.

And foot placement is very important. If you want to bench a lot of weight.. find a way to place your legs so you can drive hard and not lift your butt. It's possible.

 

[lavi]

Well I think cwick0 is thinking in terms of bodybuilding ("You are working your chest, not your legs!") as opposed to building a powerful benchpress.

 

[wnt2bBeast]

Quads are very strong muscles i dont think youll walk away from a benching session saying jeez my legs are soar lol..the points here are valid for BB or powerlifting..new techniques allowing us to lift heavier is a benefit to all

 

[Cuthbert]

Well I think cwick0 is thinking in terms of bodybuilding ("You are working your chest, not your legs!") as opposed to building a powerful benchpress.

yea, ,but at the same time ive never seen anyone w/a big bench who doesnt have good chest/shoulder/triceps development.

 

[anthrax]

Do you have any videos of a "good" vs a "bad" bench, guys (elbows speaking) ?

 

[Devastation]

holy shit the quality of information on this board has gone to fukkin hell

 

[bran987]

holy shit the quality of information on this board has gone to fukkin hell

damn... I was really excited to see that you had posted on this thread till I saw your message

 

[wnt2bBeast]

holy shit the quality of information on this board has gone to fukkin hell

enlighten us then, please!!

 

[bigdho]

holy shit the quality of information on this board has gone to fukkin hell

Whatever......Ive seen your pics along with everyone else........If I looked like you I would shut the fuck up and train........by the way why dont you act like a man and take your girlfriends ass off your avatar and stop treating her like a trophy.......butthole

 

[UA_Iron]

holy shit the quality of information on this board has gone to fukkin hell

I disagree, I think all these tips in this thread are very useful. Elaborate on your statement and put up a valid argument.

 

[cwick0]

I prefer barbell, but every now and again i will hit flat dbs just to hit my chest a little differently and hit the stabilizers.

I use pair up flat barbell with incline dumbells. So i still hit dbs on a constant basis.

I would not alternate on a weekly basis, do 3 or 4 week rotations. Every week is too soon, it takes a week to get everything tracking correctly and to get use to the weight.

 

[cwick0]

I'd disagree with your statement that you're better off benching only once per week. I have two bench days/week and it works MUCH better for me than only one. Trying to state an optimum training frequency for everyone never works.

And foot placement is very important. If you want to bench a lot of weight.. find a way to place your legs so you can drive hard and not lift your butt. It's possible.

Foot drive is important, but it is not critical in developing a great bench. To many people shift the load from their chest to their legs when the do this and their ass instantly lifts off the bench. I rest pause 405 for 5 reps and leave my feet dangling in front of me. Once in a while i will plant them, but i never drive the weight with my legs.

 

[cwick0]

yea, ,but at the same time ive never seen anyone w/a big bench who doesnt have good chest/shoulder/triceps development.

This is exactly my point. You dont need a great leg drive on bench to succeed. You need great shoulders, tris, and lats.

You can work chest out more than once a week, as long as you med-heavy and the other day light.

 

[bignate73]

To many people shift the load from their chest to their legs when the do this and their ass instantly lifts off the bench.

how is this biomechanically possible? i think you are mistaking leverage shift for leg drive. if someone is in a tight arch, they are already in an optimal leverage position, and leg drive shouldnt be a huge "movement". you must be watching people with bad form, or those that havent learned how to bench.

I rest pause 405 for 5 reps and leave my feet dangling in front of me. Once in a while i will plant them, but i never drive the weight with my legs.

405 on the bar, with feet dangling is just plain not a good idea.

 

[Devastation]

Whatever......Ive seen your pics along with everyone else........If I looked like you I would shut the fuck up and train........by the way why dont you act like a man and take your girlfriends ass off your avatar and stop treating her like a trophy.......butthole

who the fuk are you are where did you see my pic. i've never posted a pic on elite

and i'll put in av what i choose nugget

 

[p0ink]

i found stretching hard between bench sets REALLY helped my bench go up.

i grab on a pole/power rack with one arm, and stretch out each pec individually pretty hard. then i rest about 30 seconds before i go bench again. i swear, it works great for me.

 

[Devastation]

as far as benching goes, there are way too many newbs with too little experience posting ideas about benching that would hinder many in the bench. some here are bodybuilders and bench differently than a powerlifter, which results in injury. the title of this thread is a bigger bench. not how to get a shaplier chest. a bigger bench comes from form, boards, bands, chains etc. do research on these topics

and if you believe leg drive does not improve your bench, you might as well hang up the lifting career, cuz you don't have a fukkin clue

as far as frequency, you need to experiment on your own and see what works for you. i used to bench mon & fri and progressed nicely, to a point. now i bench once a week and now i am continuing to improve once again. you need to be around the weights for more than 3 mos to understand what your needs and requirements are.

and as for the quality of this board, there are way too many newbs and not enough powerlifting vets to give good advice. anymore it's like the blind leading the blind, hence why i seldom if ever post here. Scotsman is a good bor, and knows what the fuk is up, as does bfold. but i seldom see anyone else as knowledgable posting anymore

and if you don't know where to search for bench info, click on the link in my sig

 

[cwick0]

Devastation,
If i were in your neighborhood i would love to train with you. Then you could see with your own eyes that i do have a pretty good clue as to what the hell i am doing. Just because i dont have a picture up or not very many posts next to my name doesnt mean i dont have a clue as to what is going on. I just started viewing this site over the past month. I have gained the vast majority of my knowledge through my experiences in the gym, including talking to other strong and knowledgable individuals. One cant learn everything on their own. Everyone trys and learns things differently.

Using ones legs does help increase ones bench, however, i think too many people use them improperly causing a shift in the weight. My apologizes for not being a physicist and perfect with all of the angles. I have been too and see powerlifting meets. I just choose not to use my legs to my fullest advantage when i bench. I want to focus all of the weight on my chest. Lastly, if i did use my legs to my fullest advantage my bench might be 500lbs, but i really dont need to go that high to prove a point to anyone nor do i want the excessive strain on my shoulders.

 

[cwick0]

Bignate,
When i say my feet are dangling that may not be the proper way to say it. My feet are on the floor in a stationary position to ensure my balance.

 

[Dakotah]

by the way why dont you act like a man and take your girlfriends ass off your avatar and stop treating her like a trophy.......butthole

you are retarded
if all you can do is comment about me to get at him then you need to grow up! i know little kids who act better than you! At least my man can show me off proudly unlike your conceited ass!!!!!

 

[Becoming]

you are retarded
if all you can do is comment about me to get at him then you need to grow up! i know little kids who act better than you! At least my man can show me off proudly unlike your conceited ass!!!!!

BIGDHO PWNED 3245243/2243/223532

 

[wnt2bBeast]

as far as benching goes, there are way too many newbs with too little experience posting ideas about benching that would hinder many in the bench. some here are bodybuilders and bench differently than a powerlifter, which results in injury. the title of this thread is a bigger bench. not how to get a shaplier chest. a bigger bench comes from form, boards, bands, chains etc. do research on these topics

and if you believe leg drive does not improve your bench, you might as well hang up the lifting career, cuz you don't have a fukkin clue

as far as frequency, you need to experiment on your own and see what works for you. i used to bench mon & fri and progressed nicely, to a point. now i bench once a week and now i am continuing to improve once again. you need to be around the weights for more than 3 mos to understand what your needs and requirements are.

and as for the quality of this board, there are way too many newbs and not enough powerlifting vets to give good advice. anymore it's like the blind leading the blind, hence why i seldom if ever post here. Scotsman is a good bor, and knows what the fuk is up, as does bfold. but i seldom see anyone else as knowledgable posting anymore

and if you don't know where to search for bench info, click on the link in my sig

well thanks for contributing, Bigdho is a good guy..I agree with most of your points...My suggestion why not be a doer like scotsman ,walkingbeast and others and educate these newbies?? And your girl has a fine ass but do we really need her getting catty at bigdho..My reasoning for this thread was because i wanted to improve my bench i am not a powerlifter but incorporate a style similar to coleman and Johnnie Jackson..There is no one right way and as you say we must experiment and see what works for us!!

 

[alxx11uml]

what do you guys recommend for someone who wants to tone first and then work on getting bigger down the line

 

[Devastation]

well thanks for contributing, Bigdho is a good guy..I agree with most of your points...My suggestion why not be a doer like scotsman ,walkingbeast and others and educate these newbies?? And your girl has a fine ass but do we really need her getting catty at bigdho..My reasoning for this thread was because i wanted to improve my bench i am not a powerlifter but incorporate a style similar to coleman and Johnnie Jackson..There is no one right way and as you say we must experiment and see what works for us!!

my girl added her .02 just like you and everyone else. bigdho brought her up, not me

 

[alxx11uml]

she does have a nice booty god bless her

 

[wnt2bBeast]

my girl added her .02 just like you and everyone else. bigdho brought her up, not me

Fair enough

 

[Cuthbert]

Devastation is right. The quality of info on this board really has declined in the past year.. lots of quality people have left.

 

[Tom Treutlein]

If the quality has decreased so much, why not make a post to help out the "newbies" then, Dev? If it concerned you enough to post, I'd think you'd care enough to try and remedy the situation.

A bigger bench comes from progression, consistency, and increased neural efficiency. Not boards, bands or chains. They may help, but they're not necessary.

I was about to agree with Bigdho about considering removing that avatar. If your girl is fine with it, nevermind then. I see where he was coming from though. If she wants to show it off, by all means. If you just decided to post her up like a trophy, as he said, then tsk tsk.

I agree with you that you need to find your own rate of recovery, and thusly determine a frequency that will work for you. Either way though, consistency is key. You can train 3x a week, or one time. Long as you get enough rest, nutrition, and are progressing.

Not meaning to heat anything up by this. Just think you should try to be a bit more productive and helpful.

 

[alxx11uml]

isn't everyone's girl, figuratively speaking, their trophy? i mean if you just think about for a second. i don't think he should take that avatar down

 

[Tom Treutlein]

Yes, a trophy maybe as in something to be truly proud of and cherish. Not to polish and let sit and shine to the whole world. Then it just seems like bragging rights.

 

[alxx11uml]

well i figure if you got something your proud of you can brag a little. the people who get offended by or have a problem with it are jealous

 

[wnt2bBeast]

Heres my thinking..Yes Dev's girl has a fine pooper..But judging by the amount of views in this thread and posts, id say its a topic a lot of people are interested in..most of the posts have been very constructive..i say post your thoughts if your a littel wrong dont worry as long as we come to some understanding and improve our lifts..More vets posting would be a good thing..but dont come on and say this board sucks...maybe it does but if so you have 2 choices one is to leave and two make it better..

 

[alxx11uml]

Heres my thinking..Yes Dev's girl has a fine pooper..But judging by the amount of views in this thread and posts, id say its a topic a lot of people are interested in..most of the posts have been very constructive..i say post your thoughts if your a littel wrong dont worry as long as we come to some understanding and improve our lifts..More vets posting would be a good thing..but dont come on and say this board sucks...maybe it does but if so you have 2 choices one is to leave and two make it better..

true....true

 

[Tom Treutlein]

Exactly what I was getting at, Beast.

 

[wnt2bBeast]

Exactly what I was getting at, Beast.

 

[bigdho]

well i figure if you got something your proud of you can brag a little. the people who get offended by or have a problem with it are jealous

Ok...... it seems Ive caused a little heat here so alow me to alaberate.........what I have a problem with is cocky people comming on boards like these and making dumbass comments like the info has gone to shit. ........if you dont like the info go somewhere else.

Secondly, I cant stand it when a women is objectafied, and whats more I really cant stand it when a women objectafies herself !.......I guess I shouldnt of said the comment about his girlfriend.....I apoligize for that.

Lastly, to address the comment about me being childish and needing to grow up.......... you might want to take some of your own advise, grow some self respect, and take down your pics. This is a bb forum not show off your ass. Your pics arent about fitness progression, they are a pathetic atempt to gain some attention.
Im sure your going to come back with some stupid comment about me being an asshole and quit frankly I dont give a shit. Im done with this topic and will not comment further.

 

[alxx11uml]

i can't believe the avatar's have that effect on people. and please take that self righteousness somewhere else i mean i could respect it if i thought it was true but seriously with those comments i hope that you've never been to a strip club or seen a porno in your life or continue to because if you do then you are a hipocrit. no reply needed

 

[wnt2bBeast]

i can't believe the avatar's have that effect on people. and please take that self righteousness somewhere else i mean i could respect it if i thought it was true but seriously with those comments i hope that you've never been to a strip club or seen a porno in your life or continue to because if you do then you are a hipocrit. no reply needed

lets not make this a flame..bigdho and deva and his girl all said their piece..its dead now.. either we move on with this thread or let it die!!!!

 

[alxx11uml]

you're right i apologize for contributing to the degradation of this thread nothing more will be said on the matter

 

[Backlash]

On a general note, though, avatars can be turned off. I used to have them turned off because I often view this site from work and there's lots of nudity in avatars.

 

[Backlash]

And, on a thread-related note, using leg drive will give you a bigger bench.

It is not necessary to use legs to get a big bench (big is obviously a relative term). I'm sure the guys that bench over 800 could bench double or triple what I bench with their legs in the air. BUT you WILL be able to bench more weight if you learn to use your legs correctly (and not lift your ass off the bench).

 

[Lord_Suston]

Keys to a big bench From my perspective...
As a powerlifter you keep the elbows in tight and bring the bar to top of abs this will allow the lat to flex harder and keep the bar in a straight line with the ulna and radius. Yes the stress is applied to the tris but the chest will do its share of work and the shoulder is not externally rotated which means the articular capsule is not stretched to close-pact position (most stable but if anything goes wrong here the capsule get damaged adn the muscle cannot compensate. Leg drive is very important so keep a tight arch with but firmly planted on bench and rive with leg on concetric phase. Westside approves of a speed day and a max effort day, I personally agree but other peopl have train differently with great success, metal militia_solid guys there. an work secondary muscles

As a non powerlifter the best way to incleas my bench was a lot of close-grip bencing, tons of Incline to bring up lagging shoulders and dips. Progressive resistance and tons of rotator work. Now I'm not a benching god but at 195-200 I have done 340 with full pause in comp raw, with no leg drive or arch-I am learning

so there is my 2cents

 

[cwick0]

Lord suston,
I would have to agree with your 2cents worth. I probably am a tweener, a mix of powerlifting style and bodybuilding style of training. So many of my exercises are a mix match of the two.

 

[Tom Treutlein]

Powerlifting would most likely, in turn, help bodybuilding. Plus, powerlifting style of bench will help to prevent injury.

 

[wnt2bBeast]

good stuff Lord!!!

 

[TrevMill]

This thread has confused me. To get a better bench I should put my girl's ass in my avatar?