Powerlifting Bench...

[Legion Kreinak2]

Okay I read the Bench v1.0 sticky on the PL board, but I'm still a bit curious. What's considered flaring elbows? Assuming the top part of the slash is the hands, is THIS flaring?

/__\ having them go out like that?

|_| bringing the elbows down next to the body?

\_/ or am I supposed to really pull them in like that?

and it said something about arching or lifting my lower back... I tried to do this, not quite sure of how to make it happen, and it feels real uncomfortable. I don't think I was doing it right.

 

[Parabellum]

/__\ having them go out like that?
[/B]

That looks like your arms are flaring.

 

[Legion Kreinak2]

So which is correct? Either of the other two work?

 

[b fold the truth]

Your elbows should be at no wider than a 45 degree angle.

Yes...arch your back. Look at the pic of Spatts from this past weekend in STL of her doing her 270 bench press. Her arch is a little more than mine...but you can get the point.

B True

 

[WarriorPL]

BFold... where are these pics?

 

[spatts]

BFold... where are these pics?

Spatts' Comp Pics and Vids

You may want to right click and 'save as' if you are on a slow connection.

 

[BlkWS6]

Wow Spatts those videos were awesome! Your lifts are so impressive. Great work.

 

[Lee]

whats the point of arching yer back when you bench?

 

[spatts]

Lee, honestly, I don't arch my back much...not at all compared to some people. It's just not comfortable for me, and on a heavy lift like that it fatigues my erectors before deadlifting, and that's not worth it to me. For those that do arch, it functions to shorten the range of motion. The higher your sternum is, the less distance you have to bench.

 

[b fold the truth]

whats the point of arching yer back when you bench?

Well...shoter ROM, keeps your belly full of air, less shoulder rotation, safer...etc...

I don't arch quite as much as she does there...but I wasn't competing in a pling contest either... I still arch a good bit. Look at the post I just put up...

B True

 

[spatts]

That pic must be very misleading...in a side view I think you would see that I have very little arch. Just the natural curvature of someone with his/her traps tucked tight.

 

[Legion Kreinak2]

Yeah, I just want to bench the safest way... or at least moderately safe so as not to fuck up my shoulders too much. Arched back actually helps safety wise? Hrm... I dunno, doesn't seem like it would, but I guess I'll take your word on it B.

 

[Lee]

ive never arched my back. i was told it makes it easier and gives less gains