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Hey, pwr_machine....

Yeah I did.

And his book is pretty good, at least to me with no experience in power lifting.

I approached him with a "I've been told to ask you a thousand questions and to post the answers" (really, I was), and he just said, "sure, no problem; ask away!".

I told him my issue with the bench. Which is at the chest and I was suspecting weak front delts. He agreed and sugested the arch. Which would eliminate some front delt work. He told me about using a PVC pipe as a way to work on the arch.

I got his book and have been reading through it. Lot's of information.
 
slinky said:
He told me about using a PVC pipe as a way to work on the arch.
Click to expand...

I've been through his book. An arch would definately get your numbers up. This time of year, there are those styrofoam "snake floatation thingies" in stores for kids in a pool. You could easily cut one of those shorter and use it to place under you lower back.
 
Also, the actual set up for the bench press is VERY important to getting a good arch. It's really an effort of trying to place the bottom of your butt and you traps on the bench. That takes alot of practice in itself.
 
Is it just me or does Ryan and Lord Suston share a lot of facial features? :)

Thanks for posting the link!!!

ryan_book4.jpg
 
That pic just demands a caption too...:)

"So, when I do this dance at the club..."

B True
 
b fold the truth said:
That pic just demands a caption too...:)

"So, when I do this dance at the club..."

B True
Click to expand...

B!!! That's it!! For the life of me, I couldn't remember what the hell I was asking or talking about.

Ha! :rolly:
 
The Set Up

Ready to get focused on bench? :)

The setup on bench press is just as important as lifting the weight itself. First, you'll see that Bigguns15 straddles the bench about where she wants her feet set for the entire movement. Then she uses the bar and the uprights of the bench to establish her arch. Notice that her feet are pulled back behind her knees which helps keep her butt on the bench while providing a great bit of leg drive. In this position, only the base of her butt and her upper back/traps are in contact with the bench. This puts her in a position where her back is fully arched. Her shoulder blades are also squeezed together tightly.

USA Powerlifting requires that her feet remain nearly flat on the floor throughout the entire movement. We also like spreading the feet out wide to establish stability. In other federations, lifters often are on the toes of their feet and their legs are held tightly against the bench. I prefer flat feet for maximum leg drive and a wide base for stability.

Click here to view the set up

In the next video, you will see the difference in range of motion between a fully arched position and flat position.

Click here to view
 
Question:

How long did it take Bigguns to get use to the arch position for benching? Or is this how she has always benched?

How about anyone else? I'm coming from the typical "bodybuilding" bench.
 
slinky said:
Question:

How long did it take Bigguns to get use to the arch position for benching? Or is this how she has always benched?

How about anyone else? I'm coming from the typical "bodybuilding" bench.
Click to expand...

It's been a gradual progression for the last 7 years. Each time she tries to arch a little bit more.
 
thanks for posting those vids man....im just starting and that helped out alot. now i know what it should look like and what i need to shoot for.
 
Glad the videos may help. It's much easier to see something rather than just read about it. Even with myself, I've picked up alot of new info browsing the boards. I've always heard of certain things being performed, but had never actually seen them.
 
Hey, just got back home after dropping someone off at the airport....busy weekend; and I'll post about it since I think others here will find it interesting and useful.

And I soooooo appreciate your help. Bench day is set for Wednesday. I've got some mini-bands and I'm ready to do some new stuff and see where I'm at.

Very excited. And I can't wait for Wednesday!
 
slinky said:
Hey, just got back home after dropping someone off at the airport....busy weekend; and I'll post about it since I think others here will find it interesting and useful.

And I soooooo appreciate your help. Bench day is set for Wednesday. I've got some mini-bands and I'm ready to do some new stuff and see where I'm at.

Very excited. And I can't wait for Wednesday!
Click to expand...

No big deal about helping. I'll do as much as I can and have fun doing so. :) The mini-bands are going to be quite an experience.
 
Thanks pwr_machine.

I'm mentally going through the motions as we speak. I'll be watching some PrideFC fight DVD's tonight to get me all "fired up".

I'll report back here!
 
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