Question

[PolishHammer1977]

First off, I am not a bodybuilder. I train for strength.

I have built up to a 4 plate max on flat bench using a BB elbow flared STRICT rep style.

My form is tight as can be but am I really putting myself at a disadvantage when I am going to lift 420 next month for example?

Should I switch to elbows tucked and learn from the beginning like that?

 

[Liftbig]

as a powerlifting im am biased towards the elbows tucked/take it low style of benching. i feels its the best way to skin the cat. i can tell you now that if you switch your style you may not bench 420 next month, but once you get adjusted to it and bring up whatever weaknesses may arrise, you will be benching more than just 420.

 

[Exodus]

agreed. it may temporarily make your bench go down, with having to get use to the new form . you may get 420 next month elbows flared......... with in a year you may only be getting 450-475. where next month you may only bench 375-405 becuase of switching to a powerlifing style bench, but then within a year you may be doing 495-520lbs.

so it will slow you down temporarily, but then your progress with sky rocket.

X

 

[louden_swain]

I think if you are planning to start using a different technique, you should start at the bottom.

Drill, drill, and drill the form until you become comfortable with increasing weight.

Keep us updated Hammer and let us know what you are planning to do.

 

[PolishHammer1977]

as a powerlifting im am biased towards the elbows tucked/take it low style of benching. i feels its the best way to skin the cat. i can tell you now that if you switch your style you may not bench 420 next month, but once you get adjusted to it and bring up whatever weaknesses may arrise, you will be benching more than just 420.

Thank you! Nice, I have no problem sticking out the time and grit for the proper ultimate result.

Do you have any material that you could advocate or suggest for me to look at to make these changes? I want to learn the right way the first time this way.

Thanx for your time brother.

 

[bigguns15]

I have just started tucking my elbows in. My first workout with this new form was not the greatest. But I'm going to stick it out until I get used to it. I think it will drive my numbers up a lot.

Keep us updated with you progress

 

[slinky]

Any of Dave Tate's articles on benching. That'd be a good start.

I've also been reading any/all articles on benching in any power lifting/strength sport magagazines I can get my hands on. And talking to ANY power lifter that is willing to give me the time of day.

Another good resource is Ryan Kennelly. benchmonster.com

 

[Exodus]

Thanx Exodus.

Can you help me with any material to review?

from the horse's mouth: dave tate

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

X

 

[PolishHammer1977]

agreed. it may temporarily make your bench go down, with having to get use to the new form . you may get 420 next month elbows flared......... with in a year you may only be getting 450-475. where next month you may only bench 375-405 becuase of switching to a powerlifing style bench, but then within a year you may be doing 495-520lbs.

so it will slow you down temporarily, but then your progress with sky rocket.

X

Thanx Exodus.

Can you help me with any material to review?

 

[PolishHammer1977]

Keep us updated Hammer and let us know what you are planning to do.

As always, solid fundamental advice Loudin.

I am looking to evolve. This change will allow me to unlock new doors of myself.

I need to learn the right way asnd I know for a fact that on this site there is a GEM of knowledge.

I need some of it

 

[PolishHammer1977]

Any of Dave Tate's articles on benching. That'd be a good start.

I've also been reading any/all articles on benching in any power lifting/strength sport magagazines I can get my hands on. And talking to ANY power lifter that is willing to give me the time of day.

Another good resource is Ryan Kennelly. benchmonster.com

awesome. check, check, and check will do (just making my list)

Thank you

 

[Liftbig]

here is a good article on benching westside style.

here ya go
http://www.testosterone.net/html/body_115b600.html

 

[Exodus]

here is a good article on benching westside style.

here ya go
http://www.testosterone.net/html/body_115b600.html

ha ha .............i beat you too it!!!!

X

 

[PolishHammer1977]

Awesome read.

Is my head tucked into my upper chest from beginning to end? I read it but I need calrification.

 

[Exodus]

Awesome read.

Is my head tucked into my upper chest from beginning to end? I read it but I need calrification.

depends on your style......... but a lot of people, myself included........ as the bar lowers,,, so does my head, then when i go to push it back up, my head blast back into the bench.

check out this video........ i

http://www.adcockdynasty.com/videos/0808VanceIllegalWides.wmv

m doing decline, so its not as severe, but you get my point.

George Halbert bench presses like this. and he has the best coeffecent bench press of 733 lbs at bodyweight of 215lbs.

X

 

[PolishHammer1977]

thanx vance. I will model myself after that.

 

[IronLion]

I read the Bench sticky in the powerlifting forum by Arioch....that was my first instruction on how to bench right. I had for 6 years just walked up and layed down and pressed. I always thought I was a shitty bencher and had a handful of excuses. I started benching elbows in and lower January this year. I was benching about 405 with a ton of pain in my elbows. By april I hit 475 and on to 505. I just try to soak up as much as I can from those who have done this for a long time. I spent a long time lifting and making shitty gains because I didn't train right and other than the olympic lifts I never had any instruction. Well I am trying to make up for lost time now by going straight to the horses mouth and learning from the best.

 

[PolishHammer1977]

well said and me too.



Awesome man.

 

[bigguns15]

I read the Bench sticky in the powerlifting forum by Arioch....that was my first instruction on how to bench right. I had for 6 years just walked up and layed down and pressed. I always thought I was a shitty bencher and had a handful of excuses. I started benching elbows in and lower January this year. I was benching about 405 with a ton of pain in my elbows. By april I hit 475 and on to 505. I just try to soak up as much as I can from those who have done this for a long time. I spent a long time lifting and making shitty gains because I didn't train right and other than the olympic lifts I never had any instruction. Well I am trying to make up for lost time now by going straight to the horses mouth and learning from the best.

This sounds familiar. I learned to bench press elbows out and have done it that way until recently. I too thought I just sucked at bench. Now that I have something new to work with, the sky's the limit

 

[Devastation]

this fixed my bench


within 5 weeks of reading the above and practice, i fixed my bench form and added 20 lbs with form ONLY. 6 weeks after that and i added an additional 20lbs. That was about 2 weeks ago and i've taken a break since then. form is everything

 

[JollyRogers]

I might have to relearn how to bench soon If Iwant to go really heavy, I dont use my legs when I bench at all, I have them up on a rest peddel thing thats on a 35 degree, The bench I use focuses on the chest more...

 

[Mike_Rojas]

Can someone explain why tucking the elbows in gets you a bigger bench?

I'm not trying to start an arguement or anything, just wondering the reasoning behind it.

 

[Exodus]

better leverage, plus you can push with your triceps more effectively. plus tucking leads to less shoulder rotation, which allows you to handle more weight, plus i belive you can push faster from that position.

X

 

[JollyRogers]

Can someone explain why tucking the elbows in gets you a bigger bench?

I'm not trying to start an arguement or anything, just wondering the reasoning behind it.

Mike, I have no idea but Im thinking because it gives you more pressing power, becuase your body is in tighter position (close together)

 

[Mike_Rojas]

Thanks.

I can tuck in and press low with light weights, but as soon as I get near my max my elbows flair and the bar path changes from low to high. I'm not sure how to overcome this.

 

[Exodus]

Thanks.

I can tuck in and press low with light weights, but as soon as I get near my max my elbows flair and the bar path changes from low to high. I'm not sure how to overcome this.

sounds like you have weak lats........ i believe there may be a problem with technique as well. i say technique becuase IronLion suggested that to me. also it may be weak triceps.......... thats why your shoulders flare and the bar path changes........ your triceps arent strong enough, so the stronger muscle takes over and puts the bar path where it needs it.

X

 

[Mike_Rojas]

Thanks Exodus. I think you're right. I'll work on tricep and lat strength and practice technique.

 

[PolishHammer1977]

Thanx Devestation! Solid read man.