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Arching and leg drive don't seem to be working
- Thread starter sk*
- Start date
Thaibox said:I've been waiting like 5 minutes to get that damn vid to load.I might as well be using an Apple IIe. Sorry bro, I'll try again tonight. Hopefully Spatty or someone else can check them out.
They gave me some ideas on how to improve my bench, but I don't seem to be able to use leg drive.
I put my legs behind my knees, try to push, but nothing.
-sk
no problem.......... for years i was a ceiling sexual.........(some who tries to hump the celing).......... then i learned to push back to drive the traps into the bench.
to tell you how far i put my feet out it goes like this. i puth them out at a 45 degree angle as far as i can with the bottom of my feet staying flat on the ground.
X
to tell you how far i put my feet out it goes like this. i puth them out at a 45 degree angle as far as i can with the bottom of my feet staying flat on the ground.
X
bigguns15
New member
Here's a couple suggestions. I sure wish I had a video of this because it's much easier to see than to explain.
First, when you have your feet behind your knees, you should try to keep them as flat as possible so you will have something to push with. Also, you could try widening your feet.
The arching.... what I try to do when I arch is do a backbend on the bench. Try and put your crotch on the bench. I know this won't happen, but that is what the goal is. Also, you can use the uprights on the bench to push your shoulders more towards your butt to create more of an arch. Once you are in an arched position and have the bar, squeeze you shoulder blades together as much as possible. That grip you have looks a little close... were you trying to do close grip that day? When you hear people tell you to keep your elbows in, this doesn't necessarily mean to move your hands in. I think Spatts has a video posted that shows the elbows thing.
Don't despair. These things take time to learn. The first time I ever tried them, they didn't work for me. Keep practicing and it will pay off in the end.
First, when you have your feet behind your knees, you should try to keep them as flat as possible so you will have something to push with. Also, you could try widening your feet.
The arching.... what I try to do when I arch is do a backbend on the bench. Try and put your crotch on the bench. I know this won't happen, but that is what the goal is. Also, you can use the uprights on the bench to push your shoulders more towards your butt to create more of an arch. Once you are in an arched position and have the bar, squeeze you shoulder blades together as much as possible. That grip you have looks a little close... were you trying to do close grip that day? When you hear people tell you to keep your elbows in, this doesn't necessarily mean to move your hands in. I think Spatts has a video posted that shows the elbows thing.
Don't despair. These things take time to learn. The first time I ever tried them, they didn't work for me. Keep practicing and it will pay off in the end.
bigguns15 said:
Thanks.
I was just trying to do a regular pl bench, no close grip. Not sure how to keep elbows in while having a wider grip though? I tried and tried, but no luck.
I think you are right, this all just takes time. I am first gonna concentrate on the leg drive and then slowly work on all the other little things that will make my form better.
-sk
you are exactly right, this does take time and you will always learn more....that is why it is a skill....makes it more fun that way though.
One thing that I did in the beginnig that helped me with my elbows was I forced myself to rotate my elbows forward, keep them at about 20 degrees from my lats, and the biggest part is to bring the bar down just below the sternumand push it toward your feet. Once you put this with your arch and lat tuck you will sart to be able to get more out of your leg drive. Just think about shoving yourself through the bench and away from the bar, instead of just pushing the bar off your chest. A lot of the technique has to do with what you are visualizing....good luck
One thing that I did in the beginnig that helped me with my elbows was I forced myself to rotate my elbows forward, keep them at about 20 degrees from my lats, and the biggest part is to bring the bar down just below the sternumand push it toward your feet. Once you put this with your arch and lat tuck you will sart to be able to get more out of your leg drive. Just think about shoving yourself through the bench and away from the bar, instead of just pushing the bar off your chest. A lot of the technique has to do with what you are visualizing....good luck
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