MM Bench workout

[H_T_]

I've trained as a bodybuilder for most of my life, so when i decided to make a switch, i never realized how difficult it would be. I spent most of the time today adjusting to the new technique, trying to get the form down. i never knew it would take this much "practice". I've always been a good bencher, by todays standards, but i was in shock trying to apply every new technique i've read recently. The most difficult for me was not using the false grip that i've used for the past 15 years or so, it was much harder for me to tuck my elbows. I also had trouble bringing the bar low and pushing my chest and stomach up.Also, my hips and lower back seem to have gotten more of a workout than my chest.I should have the shirt i ordered this week so i can start to learn how to use it.Lastly, what size are the boards you guys use? I'm the only one that i know of thats training this way where i workout at, so i don't get much feedback, only a lot of odd looks and questions.

 

[JT Iron]

Go to a hardware store and ask them to cut up some 2x6 or 2x8 boards for you. A 1 board is one of those, a 2 board is 2 nailed together, a 3 board is 3 nailed together, etc. And make the bottom board a little longer than the others so it's easier for someone to hold onto.


And if I were you I'd go here and try to find a good powerlifting gym near you.

http://apfmichigan.com/boards/index.php

 

[H_T_]

Thanks for the tip, this is the only place that i'm exposed to this format, all i have around here is fitness centers and franchise gyms.

 

[Parabellum]

There are a ton of different way of getting yourself set on a bench. This is waht works for me.
This was taught to me by Mike Miller.

Set-up
1. Lay down on the bench with your head hanging off the bench.
2. Grab the bar with a reverse grip.
3. Position your feet as far back as possible.
4. Work your feet out so your on the balls of your feet.
5. Move your shoulders toward your butt, get into an arch.
6. Plant your traps down.
7. Squeeze your shoulder blades together.
8. Grab the bar index fingers on the ring.

Lifting
1. When the hand off person hands you the bar hold it and squeeze your shoulder blades together.
2. As your bringing the vbar down, elbows in, rip the bar apart.
3. Pause 2 seconds when you touch your body.
4. As you start to press up, try and push your heels down ot the floor. this activates leg drive. (You shouldn;t be able to move your heels if you are in a good position.)
5. As the bar is moving up pop your elbows back and take advantage of your natural groove. (Forget about pressing in a straight line.)
6. Hold it at lockout.
7. Rack.

The trick is doing all this everytime you bench.
http://www.trainordie.com/metalrage/viewtopic.php?t=116