A question for the big benchers (3 wheels+)

[Krakistophales]

I've been benching for about a year and a half and I find my bench to be pretty respectable at a 275 1RM and 270 bodyweight. However, I'm pretty sure my form isn't as good as it could be, but every time I watch proper bench form videos or read online, I always get confused.

Planting your feet on the floor and arching your upper back to get the lats recruited and decrease the bench stroke I get, but I just don't understand how you can have enough space under your lower back to put an arm under, and how people claim that they can use leg drive to produce more power in the bench.

Whenever I try to focus on having my lower back in a large enough arch to fit an arm under it (Mark Rippetoe's rule of thumb), I always get crampy feelings in my lower back and, because I'm concentrating on keeping this awkward form together, I lose power and focus on my actual pressing.

So, I wanted to ask some really accomplished benchers a few things:

1. Are you able to produce leg drive to increase your bench power? If so, how?

2. How do you do that without taking your ass off the bench?

3. Is it more important to get this form down, or bench however I feel comfortably and however I feel I can generate maximum power?

Thanks.

 

[smtimelevi]

I've been benching for about a year and a half and I find my bench to be pretty respectable at a 275 1RM and 270 bodyweight. However, I'm pretty sure my form isn't as good as it could be, but every time I watch proper bench form videos or read online, I always get confused.

Planting your feet on the floor and arching your upper back to get the lats recruited and decrease the bench stroke I get, but I just don't understand how you can have enough space under your lower back to put an arm under, and how people claim that they can use leg drive to produce more power in the bench.

Whenever I try to focus on having my lower back in a large enough arch to fit an arm under it (Mark Rippetoe's rule of thumb), I always get crampy feelings in my lower back and, because I'm concentrating on keeping this awkward form together, I lose power and focus on my actual pressing.

So, I wanted to ask some really accomplished benchers a few things:

1. Are you able to produce leg drive to increase your bench power? If so, how?

2. How do you do that without taking your ass off the bench?

3. Is it more important to get this form down, or bench however I feel comfortably and however I feel I can generate maximum power?

Thanks.

If you want to generate maximum power your ass needs to leave the bench. Pushing ur ass off the bench with your feet off the floor causes several things to happen.
It brings your chest up higher and your rear delts together(this decreases range of motion) It also forces the use of the larger synergist muscles like the back and traps instead of the front delts, due to the better angle and reduced range of motion.

If you lay flat on a bench for your pressing you will devlop a muscular chest tris and front delts. If you bench feet flat on the floor, low back and ass off the bench and shoulder blades pinched together you will press more weight.

 

[joe d]

I've been benching for about a year and a half and I find my bench to be pretty respectable at a 275 1RM and 270 bodyweight. However, I'm pretty sure my form isn't as good as it could be, but every time I watch proper bench form videos or read online, I always get confused.

Planting your feet on the floor and arching your upper back to get the lats recruited and decrease the bench stroke I get, but I just don't understand how you can have enough space under your lower back to put an arm under, and how people claim that they can use leg drive to produce more power in the bench.

Whenever I try to focus on having my lower back in a large enough arch to fit an arm under it (Mark Rippetoe's rule of thumb), I always get crampy feelings in my lower back and, because I'm concentrating on keeping this awkward form together, I lose power and focus on my actual pressing.

So, I wanted to ask some really accomplished benchers a few things:

1. Are you able to produce leg drive to increase your bench power? If so, how?

2. How do you do that without taking your ass off the bench?

3. Is it more important to get this form down, or bench however I feel comfortably and however I feel I can generate maximum power?

Thanks.

form is where its at. leg drive is in there. i cant explain how but it is. i wouldnt be lifting my ass off the bench. you gotta dig your shoulders down and lift your gut up making yourself into a bridge.

 

[ExtraMile]

About the leg drive. The way you do it is instead of driving up, and pushing your hips up push your body back and like joe d said push back so your driving your shoulder blades into the bench. Your shoulder blades should be retracted and tight and so should your lats. Careful not to push yourself up the bench though because you will loose control of the bar, it has happened to me a few times, if your allowed you could put some chalk on the bench where your upper back will be, some lifters do that...

Some people will disagree but as I press I dont press in a straight line, I press up and back towards the rack, I touch to just below my nipples and when locked out the bar is over my chin/mouth. When driving your shoulders back into the bench it works very well to get the bar started if your benching like that and pushing back slightly.

Think of pushing yourself into the bench and away from the bar, not pushing the bar away from your body.

One thing I do is keep my glutes relaxed and as I drive the bar off my chest and put in the leg drive I tense them and it helps me explode, dont really see other people doing it though so maybe it isnt for everyone.

These are good video's on the bench:





smtimelevi: thats all well and good but number one lifting your ass off the bench is illegal in powerlifting compeititions and number two its dangerous. I have injured my rotator cuff by doing that and a few days ago someone made a post over in chat&convo saying they pulled their hamstring doing that. It also makes you look like an idiot and some people say it's even worse for your back than arching.

 

[lweaver]

Ditto to what EM and joe posted...I was going to post the same Dave Tate video but opted not to because I havent pressed 3+ wheels yet and the title implied that I should not (might be able to get 315 as a PR...but wasnt sure enough haha).

And yeah, ass should stay on the bench. The second your ass comes off the bench you will actually lose spinal extension and stability, putting your lumbar spine at risk and in the long run pressing less weight. Arching however, will protect your back (spinal extension is the most stable position for the spine).

 

[ghettostudmuffin]

It took me awhile to actually learn to generate legit leg drive. Even when I initially thought I was I wasn't.

The way I setup for the bench I set my grip on the bar and then drive my legs into the floor while I'm retracting my shoulder blades and setting up my back arch. While I'm driving the legs to do this it also happens to generate the proper leg drive for me.

So at this point I just maintain that leg drive as I settle into position before I unrack the weight.

When you get proper leg drive you will feel it because first of all you will feel more stable overall than ever before and secondly you will actually feel the leg drive pushing your upper back and shoulders into the bench. You will feel very secure.

Before I was really generating good leg drive I had a good arch, scapular rectraction and tight glutes, but I wasn't really driving the legs and so I would feel a little bit less stable than ideal especially in the lower body on heavy lifts.

With proper leg drive your legs will feel solid and planted into the ground.

 

[Sportbike Bob]

Truth be told there is no one special thing that is going to give you a big bench. I have benched for years with out knowing shit about form and still managed to develop a pretty good bench. (380 @ 198lbs) I didn't start utilizing good form until about a year ago and yeah it did help a bit but nothing crazy. Perfecting form will definitely make a difference but again not gonna make you an elite bencher. Genes, diet, lifestyle, years of hard work in the gym will make you an elite bencher. Don't get me wrong form is VERY important to prevent injury and develop the correct muscle balance but again most guys with really big bench #s were born strong. Gear helps too of course but even AAS can't make a weakling a monster. However, I can share a few tips that when all used together correctly it will give you roughly 10 lbs in your bench.

Pull your shoulder blades together before you unrack. Arch you back slightly so only your ass and your upper back are touching the bench. but not so much that it's uncomfortable. Now this part is slightly different for everyone and touches base of the subject of this thread. Your feet need to be positioned so that you can use your legs to drive your back harder into the bench but also where it make it impossible to lift your ass off the bench. Personally I like to spread my legs out wide for more stability. As soon as you unrack you should feel all the pressure on you upper back. When you bring the bar down use your lats and shoulders not your chest. Your elbows should be tucked in not sticking out. Bring the bar down to the bottom of your chest. If you have a gut you can cheat a bit by bringing the bar down lower and tapping it on your gut so you lessen the travel. .Now here's the hardest part, everything has to be done all at once. Drive with your feet/legs so that your pushing your back/shoulder blades into the bench as mentioned before, blow up your lats and stomach, push the bar in a curved motion from under the chest to over the face, and remember to pull your hands apart the whole time.

I hope this helps.

 

[Ryan Bracewell]

There is some really good advice given in this thread as to "how" to get more strength, but the one thing to remember is that it takes time. The repetition over years of training is what makes it become second nature to you. I have only been benching like a powerlifter for 2 years and I still have little pieces of my technique that I am constantly working. For some, like myself, bench is just a hard lift to do well.

 

[Sportbike Bob]

There is some really good advice given in this thread as to "how" to get more strength, but the one thing to remember is that it takes time. The repetition over years of training is what makes it become second nature to you. I have only been benching like a powerlifter for 2 years and I still have little pieces of my technique that I am constantly working. For some, like myself, bench is just a hard lift to do well.

That is very true. It takes time. It just took me 7 months to get a new best of 390 bench. I try not to be in a hurry and just realize that if I can pick up even 10-20 lbs in my bench a year I will be a strong dude in 5 years. It's no coincidence that most of the strongest men are mid 30s to mid 40s.

 

[Sportbike Bob]

Just got a new best of 405lbs at 198lbs. I will post up a video when i get the post count to allow me.