Westside training... for raw bench

[ThePolishHammer]

Ive been reading some more articles at Elitefts, and
dave tate talks about how shirts help push the sticking point of the bar up a few inches. more towards where the triceps would take over.

Is this why? So much of the 9 week westside program im using right now focus's on The part of the bench that is primarily triceps. Using board presses and floor presses?

Will this training still help a raw bench press? or should i make some changes in the program?

 

[rjl296]

I bench raw, and I've been training westside for ~ 9 weeks. My raw bench went up 20 lbs in that time. I don't use more than a 3 board for presses. I also use a 1 board and 2. Floor presses and the occassional high rep dumbell. It is working for me. I'd also use bands if you have them.
I find that speed is priority #1. my bench is 285 - but for speed day I have been using only 115-120, and concentrate on moving the weight VERY fast.

 

[spatts]

PH, I bench raw most of the time. I occasionally practice in my shirt, just to learn the equipoment better for competition. My training has helped both my raw and shirted bench. I know some guys have said that they feel like they need different training for raw benching, but I can't say I ever understood why or how that's possible.

 

[ThePolishHammer]

alright cool, thanks.

Hey how many inches thick is the board in the 9 week training program ment to be?

 

[spatts]

Hm....we have 2,3,4,and 5 boards. They're all made out of 2 x 6.

 

[ThePolishHammer]

yeah?

Yeah? so what do you think about using an 8 inch thick board?

 

[spatts]

I'd call it a 4 board press, and get crackin.

 

[ThePolishHammer]

alright so when im using this 4 press board
I balance it on my chest, which is arched as described in the bench guide. It sort of balances like a teeter totter on its axis. The apex of my arch (Where my rib cage starts to tuck under). Now i bring the bar down onto my chest (When i press i bring it down to the apex of my arch) which causes the part of the board closest to my face to lower, like a see saw. I go untill its flush with my chest, then push up.

Is this right?

 

[spatts]

If the bar is landing low on the boards, then the part of the board by your face should be RISING.

Either way, no, the board possition doesn't have much to do with it. The idea is to let the bar sink into the boards a tad, then press up. Doesn't matter what the position of the other end of the boards is.

If balancing is a a problem, tuck the board under your shirt.

Our boards are like 2 feet long, so with the top by our chin, and the bottom at around the belly bottom, the bar lands almost dead center.

 

[ThePolishHammer]

Well it lands on my chest, as opposed to the axis of the arch. (right where my abs meet my chest)
so the board is pushed towards my face, and the part closer to my feet raises.

And im kinda curious if your supposed to press from the apex of your arch one your maxing.
Then Shouldnt it be done that way in practice with the board. Meaning youd bring the bar down to the apex of your arch. where the board balances, rather then your chest?

And btw, thanks for putting up with all my questions

 

[rjl296]

i generally press from the apex, I think it would depend on your arm position and upper arm length. Generally go for the shortest ROM to press the heavier weights.

 

[spatts]

I always bench to the 90 degree plane of my arm. Lay down, put your arms at a right angle with elbows next to your body like you're taking guns from a holster. Now, lock your arms in that position, and swing them through the bench plane. That's where the bar moves. Always go for the shortest range of motion...this is usually it.

BEnching to your chest defeats the purpose.