Bench press motion: straight line or curve?

[Skizac]

I've been a disciple of Westside for while, and have been following the Westside standard doctrine of pressing in a straight line. However, since I've started training with Kirk Karwoski, he has me pressing in an exaggerated curve towards the head.

His argument is that one can use the upper back muscles more effectively if one presses this way. It also seems to me that setting up with the bar directly over the upper abs puts too much stress on the anterior deltoids.

What do you guys think is the best way? I felt that my lifts were easier once I started pressing in a curved line.

 

[The mann]

i would say do exactly what works for you !!if you were doing more stay with it man.and if you have kirk to watch over you,i would listen to him since he can hands on help you.you have one hell of a trainer watching your lifts bro.......

 

[Arioch]

While the muscles of the anterior deltoids are recruited to a greater degree, this is a good thing. The main effect lowering the bar has on the shoulders is the decrease in rotation, which is a very good thing, as well as allowing less separation of the acromial process, which is an even better thing.

An individual's biomechanical curve will be different from everyone else's, no matter how you train or who trains you. For most people, assuming they have the tricep development to accomplish this, pushing the bar in a straight line is the least amount of work and generates the least potential for injury, which is a factor that is often overlooked.

And while there may be a slightly greater degree of involvement in the upper back if the bar is pushed up toward the face, this will decrease the involvement of the lats, so it is something of a trade off.

Not that I am knocking Kirk, as only one of us was an IPF world champ, and it was not me.

 

[benchmonster]

Records have been set using both methods. But I am lazy and like to reduce the amount of work I have to do, so I push the bar the least amount of distance possible. For me that means from my abs, not chest, straight up. The only time I ever miss a bench wearing a shirt, is if I do not hit the spot on my belly or if I allow the bar to drift back over my face on the way up.

I am not kidding about that. I have never missed a weight because it was just too heavy to get. But I have missed many times because it was too heavy to keep in the groove, or I just was a dumbass and did not keep it in the groove. My groove may be different than yours, but pushing the bar for less distance usually means pushing more weight.

B.

 

[TheShowstopper]

I agree with the shoulder rotation 100% I also would like to add that the bar will travel naturally to where you are strongest, if the bar travels up and to the back you have weak triceps and stronger deltiods... This will make it seem easier for the time being, but ultimately sell your press short. If you do the mathematics, the bar travels about 30% farther with the "j" lift, and places greater stress on your chest and your rotator cuff, an easy example of to turn side ways in a mirror and do the motion both ways, straight line it appears to rotate about 45 degrees and with the "j" lift almost 90. I'm aware that records have been set both ways, but I believe straight line is ultimately(with good tricep work) easier and safer.

The Showstopper

 

[Imnotdutch]

i would say do exactly what works for you !!if you were doing more stay with it man.and if you have kirk to watch over you,i would listen to him since he can hands on help you.you have one hell of a trainer watching your lifts bro.......

I'd like to second this opinion.......

With all due respect to the lifters on this site, you should do what a great lifter, who is there watching you train, tells you not what some strangers on a message board told you.

 

[Skizac]

With all due respect to the lifters on this site, you should do what a great lifter, who is there watching you train, tells you not what some strangers on a message board told you.

I think I'll take this advice. Kirk has some odd ideas (at least to me). He never does any squat assistance work, never trains abs, performs regular squats, benches and deads every week, and never does any specific speed work. However, he's the champ, so at least for the time being I think I'm going to do whatever he tells me to do.

Once I have a few months of training time with him and the other lifters I've met recently, I'll have enough practical knowledge to be able to start adjusting my training and technique to what fits me best.

 

[powerlifterjay]

Keep in mind kirk is old school , like ed coan. i agree with what the sow stopper said. it will seem easier now , but doesnt mean it always will. Tri's are by far way stronger then delts. that is just a fact.

Does kirk do board presses? If so it would be hard not to develope your tris to push in straight line.

 

[b fold the truth]

I remember when I was training in Martial Arts...the best fighters were not always the best teachers. They had bad habbits that worked for them...but worked ONLY for them.

Remember that some of the best teachers are rarely ever world champions...not saying that this is the case with Kirk...not at all...just remember that it is always an option.

B True

 

[Skizac]

Kirk doesn't do board presses. He benches one day and trains tris on a separate arm day.

I realize that not everything that works for Kirk is going to work for me, especially considering what a genetic freak he is! However, he has already helped my squat and deadlift form a good bit. I'll try benching his way for a while, and if it doesn't work out, then I haven't lost anything; I'll try a different way.

Basically, I'm thinking I only have a 1370 total at 250 pounds, so I have a lot of learning to do! I have to try many different things until i find out what works for me.