Am I benching right? (video)

[Mike_Rojas]

Ok, you guys have torn apart my squatting and deadlifting, so now it's you turn to tear apart my bench... Just kidding - I appreciate the time you guys take to comment.

I've read about proper benching, and they say don't flare out the elbows. Well, I think that's the only way I've ever done them. Anyway, I tried to bench the "proper" way and posted a video.

right click save as please
http://216.171.173.34/misc/bench.mpg

 

[IronLion]

your elbows looked o.k. but I would work on your arch and keeping my lats squeezed tighter if I were you

 

[spatts]

rojas, what's your goal? Do you want to compete in powerlifting?

I ask because the first thing I noticed is that incredible range of motion, largely because you never squeezed your traps tight, sat back down on them, and THEN unracked the bar. If you stand with your arms straight out in front of you, then with your arms still there, squeeze your traps together, it pull your arms back a few inches...that a few more inches you don't have to press the bar. Also, squeezing your traps raises your body higher on the bench, which also decreases your ROM.

...and maybe toss in some leg drive. The powerlifing bench, unlike the chest isolating BB bench, is a compound move. Use your WHOLE body.

 

[Mike_Rojas]

rojas, what's your goal? Do you want to compete in powerlifting?

I ask because the first thing I noticed is that incredible range of motion, largely because you never squeezed your traps tight, sat back down on them, and THEN unracked the bar. If you stand with your arms straight out in front of you, then with your arms still there, squeeze your traps together, it pull your arms back a few inches...that a few more inches you don't have to press the bar. Also, squeezing your traps raises your body higher on the bench, which also decreases your ROM.

...and maybe toss in some leg drive. The powerlifing bench, unlike the chest isolating BB bench, is a compound move. Use your WHOLE body.

My goal now: to get bigger and stronger. I might try to compete in PL someday. Bodybuilding - never. I couldn't stand up there in one of those tiny posing suits and be judged. Strongman stuff - maybe later. I really enjoy watching b fold's stuff and the Strongman stuff they play on ESPN. Steroids - no thanks. If that keeps me out of all three, oh well.

Anyway, all that stuff about your traps and using leg drive - I thought that was more for testing your max than for light sets.

I wouldn't mind training strictly for powerlifting for a while, 'cause that would build a hell of a foundation.

 

[spatts]

I bench in a compound manner everytime.

What are light sets?

 

[IronLion]

Start by doing this: squeeze your shoulder blades together and flex your traps. Then unrack the weight and bench like that. Regardless of why you are lifting, learning how to bench like this will keep you more injury free and allow for more strength gains.

 

[Mike_Rojas]

Start by doing this: squeeze your shoulder blades together and flex your traps. Then unrack the weight and bench like that. Regardless of why you are lifting, learning how to bench like this will keep you more injury free and allow for more strength gains.

gotcha... it's hard to correct years of doing it my way. It's like learning to walk again