Q About Speed Bench

[mad dipz]

have someone watch your bar motion up and down. It sounds like you don't have complete control, and the bar is moving outward. Pressing the weight directly up and down should keep your upper back flat on the bench since the weight is directly over it.

 

[silver_shadow]

try posting vids of you benching with moderate weight where you nail the weight comfortably and also with heavier near PR weights. it would be useful for us to help you correct your form.

 

[fallingeggs]

I'm not sure what to do about form. I don't have use the big powerlifting arch, but I tuck my shoulders, and I think I stay pretty tight in my upper back--Two months ago, I actually strained a trap benching. Should I work on benching with a big arch? It's really hard for me to start in the right position on heavy lifts, because I pretty much have to unrack the weight by myself. Also, when I try to move my feet back and maintain a big arch, I tend to bridge when I'm straining to finish a rep. I hate missing PRs because of this.

Unless you are powerlifting, i do not really see the need to try and have a powerlifting form. i mean, keep a big chest and belly full of air, pin your shoulders back on the bench, tuck your elbows and plant your feet, but you do not need to have a big arch.

but anyways, i will run down how i set up and maybe that will help you get set with an arch. i lay on the bench relaxed and grab the bar where i want to and then slide up the bench while tucking in my shoulders. i slide up the bench till my eyes are under the bar or just past it (although i will say i am a little unique in how far back i go). once i have my traps/neck digging into the bench, i plant my feet which is about shoulder width apart with my toes even with the end of the bench. Note, at this point in time, my ass is still up in the air, i am pretty much stretching and getting the biggest arch possible with my hands on the bar and only my back and feet touching anything. I lift off the weight, settle my shoulders in their final place and then lower my butt down, holding it in place with pressure from my legs. i lower the bar to my lower chest, and press it straight up.

some thing that i could see messing up your lift off would be being to far forward on the bench to easily lift off your self. also remember that you do not necessarily need to be in the correct form when you do lift off (as for me, i have my butt off the bench). one last thing, when you are pressing the weight, make sure you are tucking in your elbows so that you touch your lower chest. once you start pressing, press straight up so the bar stays right over the point that you touched. the biggest thing i see people doing is touching in the right place, but swinging the weight towards their head and pressing the weight over the shoulders. That will mess your arms up.

 

[u418936]

Thanks for the tips everyone--especially on the setup. I'm getting a power rack in a couple of weeks, so I'll post a video as soon as I can.