i want to improve my bench press.....

[spongebob]

i know nothing about bench strength training. ive always just went to the gym and lifted wieghts till i was tired and pumped. i wanna concentrate on the bench lift. where do i start?

 

[TheProject]

Well, first question...have you read the bench sticky at the top of the page?

I assume you're willing to change your form from bodybuilder style to a powerlifter style?

 

[spongebob]

Well, first question...have you read the bench sticky at the top of the page?

I assume you're willing to change your form from bodybuilder style to a powerlifter style?

yes i read it and i am going to read it again.

im trying to get a full understanding of how the lift is done(which ive started practicing this week) and the major movers involved.

my first question is hand position. im 6' and i put my forefinger on the rings of the bar, this feels comfortable to me. i use to have it in a little closer and eventually worked on it to get it farther out. ive noticed to increase in pec involvment since then but is this the best way to do the lift?

 

[endpoint]

strength bench pressing is different to "muscle building" bench pressing.

the grip is usually closer in for (many)powerlifters with the elbows being tucked in closer to the body (which actually brings the bar lower......kinda inbetween the pecs and abs).


you dont have to bench this way......but the more you press the more it makes sence and the safer it seems

why do you want a big bench? to compete......or to have a big bench?

you look like a strong boy in your avatar.

 

[spongebob]

strength bench pressing is different to "muscle building" bench pressing.

the grip is usually closer in for (many)powerlifters with the elbows being tucked in closer to the body (which actually brings the bar lower......kinda inbetween the pecs and abs).


you dont have to bench this way......but the more you press the more it makes sence and the safer it seems

why do you want a big bench? to compete......or to have a big bench?

you look like a strong boy in your avatar.

ok, im already learning something here. i need to keep my elbows towards my body(ive always kept them out). but im not sure on my grip, like i said im 6' and i put my forefinger on the ring of the bar but i think i might move it in just a slight bit to try it.

i just wanna have a big bench. i dont think i could ever compete but i might would try it. i think if i get my technique right and start actually training for it i could do well. i have good tricep strength but i think my shoulders and lats are lagging. im about 198# and usually lift around 365 for 1Rep.

thanks for the comments.

 

[endpoint]

Okay there are 1054 theorys that will help you get a big bench.

depends on how you look at the bench press.

A lot of people train "westside" on this forum (myself included) we work using conjugate periodization. we work on progressing out speed and stength at the same time. this method has produced many 500, 600 and some 700 pound benchers

other people use a simple version of periodization.

something like

weeks 1-3: 4 sets of 10
weeks 4-5: 3 sets of 8
weeks 6-10: 5 sets of 6, then to a heavier 5 sets of 5
weeks 11-15: 3 sets of 3

then work up to a single in the next couple of weeks.

with assistance work focusing on "body building" type of exercising to build up the lats, upper back, front delts, triceps, pecs

 

[spongebob]

Okay there are 1054 theorys that will help you get a big bench.

depends on how you look at the bench press.

A lot of people train "westside" on this forum (myself included) we work using conjugate periodization. we work on progressing out speed and stength at the same time. this method has produced many 500, 600 and some 700 pound benchers

other people use a simple version of periodization.

something like

weeks 1-3: 4 sets of 10
weeks 4-5: 3 sets of 8
weeks 6-10: 5 sets of 6, then to a heavier 5 sets of 5
weeks 11-15: 3 sets of 3

then work up to a single in the next couple of weeks.

with assistance work focusing on "body building" type of exercising to build up the lats, upper back, front delts, triceps, pecs

ok, i think im going to strickly concentrate on my bench technique for about 2 or 3 weeks at low wieght just to get the mechanics down. then i will concentrate on some sort of routine.

two questions though,
what are bands and boards?

 

[spatts]

Forgive me if it's already been asked...I didn't see it. Spngebob, where do you stick? When you are maxing out, do you fail botom? Top? Middle?

 

[spongebob]

Forgive me if it's already been asked...I didn't see it. Spngebob, where do you stick? When you are maxing out, do you fail botom? Top? Middle?

ok, i was thinking about this all day and i believe my main problem is the middle. i have widened my grip as of lately and now i notice my bottom is ok. and ive always been able to lock out with no problem at all. my triceps are pretty strong, actually it seems like most of my strength in the bench comes from that.

 

[spatts]

I can relate.

Is there any chance you can post a video, or PM one to me? Form is so important, and I know the transition from a high and wide BB bench to a bench form more conducive to heavy lifting can involve something as minor as footing. Not that all of us here lift exactly the same, but there are distinct differences between a style designed for chest hypertrophy and one for bench strength.

Also, are you using any leg drive when you press?

If not, here's an old post from DOM that is the best I've read at describing leg drive:

Leg drive is hard to figure out... when you do figure it out, you'll figure it out on your own, and you'll know it instantly. I'll try to describe it, though, to help you out.

First, lie down on a bench, and without a bar or anything, just drive with your legs. You'll actually move your body down the bench toward your head. That is the same drive you want while benching, just without moving your body. So... it's not going to do you any good if you're sliding around the bench while you're trying to max out, so you need something to catch you, hold you in place while you're using your leg drive. To do this, pinch your shoulder blades together so your entire back is on the bench when you get under the bar. Try lying down on the bench again, this time pinching your shoulder blades together, and driving backward -- if you mess around, you should find a position where you can get your back to 'catch' or 'grip' the bench and keep you from sliding backward, although you may still slide if you use your full leg drive. Now you're on the right track. Now add a third factor to the equation. You get into that position where you have your back as a foundation, and then you unrack a maximal weight. Now your back has 300 lbs pressing it into the bench -- it's pinned down to the bench, and you've set yourself up so that your back is planted there, and it's gripping the bench. Now since your back is pinned down, you can push with full force with your legs and you won't slide an inch.

How does all this help? Imagine if you had a max bench press and you lowered it to your chest. If you could push your body away from the bar rather than pressing the bar up, it would obviously help the lift. This is the same sensation a leg drive gives. You feel not only that you're pressing the bar up, but also that you driving yourself away from the bar with your legs. Another way to describe the feeling is that since you're driving yourself backward and downward with your legs, the bar will seem to go forward and upward -- naturally the opposite of the direction you're driving your body. The bar will feel as if you're actually pressing from a decline... like you're pressing it down and away from you with better leverage.

It's very hard to describe, but if you get on your bench and feel around for it, hopefully you can identify with some of that description and figure it out yourself.

 

[spongebob]

i might be able to send you a video.

i have concentrated on placing my feet forward lately but i find myself pulling the closer to me for stablization.

as far as leg drive i have tried the concept but i think i havent come close to achieving any real results.

after reading that post by DOM i am going to ry that and practice without wieght.

all these techniques are so new to me i think i will spend my time practicing them for awhile.

 

[spatts]

I feel like I can use leg drive better as it gets heavier, it's hard to drive against a bar that weighs less than you...know what I mean? Leverage.

If you happen to make a vid, I'd love to see it. The guys/gals in this forum will help you out ALOT, and a video is about the next best thing to being there.

 

[spongebob]

I feel like I can use leg drive better as it gets heavier, it's hard to drive against a bar that weighs less than you...know what I mean? Leverage.

If you happen to make a vid, I'd love to see it. The guys/gals in this forum will help you out ALOT, and a video is about the next best thing to being there.

well thank you very much for all your help so far and im sure i will have more questions as i learn.

 

[Nonerz]

I feel like I can use leg drive better as it gets heavier

Me too. Being new to the PL style bench, the hardest part for me is remembering the leg drive. When I do remember, I can really feel the difference in my lift.

Another thing, one of the trainers at my gym said that my back was arched and I should have it flat against the bench...my bubble ass doesn't really allow me to lie flat unless I raise my legs, losing the ability to incorporate the leg drive! I wasn't sure how to lose the arch while maintaining the leg drive, so I disregarded his advice (which I question anyhow) and kept the legs.

 

[Hannibal]

the grip is usually closer in for (many)powerlifters with the elbows being tucked in closer to the body (which actually brings the bar lower......kinda inbetween the pecs and abs).

You had it right...except the grip should be wider than a BB Bench. Generally index fingers on the rings which is the maximum width grip that is allowed. This reduces the ROM to its bare minimun. You don't get any trophies for "length of press" so the shortest distance is generally the best.

Dead on with the tucked elbows and bringing the bar low though. Less shoulder rotation and allows you to press in a straight (shorter) line.

 

[endpoint]

my powerlifting grip is closer, with no shirt this is the most producive and comfortable grip (for me)

 

[Hannibal]

my powerlifting grip is closer, with no shirt this is the most producive and comfortable grip (for me)

That's why I said "generally"...we all have to find what works best for us. However if you found a way to make the wider grip feel comfortable you may increase your 1RM potential. Notice I did say "may increase"...the grip you have now may just be the best grip for you.

If you tried some illegal wides...it might make the index on the rings grip feel better. No way to tell for sure other than to try it out.

 

[spongebob]

That's why I said "generally"...we all have to find what works best for us. However if you found a way to make the wider grip feel comfortable you may increase your 1RM potential. Notice I did say "may increase"...the grip you have now may just be the best grip for you.

If you tried some illegal wides...it might make the index on the rings grip feel better. No way to tell for sure other than to try it out.

i keep my forefinger on the rings, that feels the best to me. but how wide are "illegal wides"? and do you still keep your elbows tucked to your sides?

 

[Nonerz]

bump for spongebob's question...

 

[spatts]

The farthest out I go is index finger in the rings...and yes, I still keep my elbows as "in" as possible.

 

[Nonerz]

even for illegal wides?

 

[spatts]

I don't do illegal wides...don't see the point.

 

[Scotsman]

i keep my forefinger on the rings, that feels the best to me. but how wide are "illegal wides"? and do you still keep your elbows tucked to your sides?

In competition you are allowed to grip the bar as far out as having your index fingers in contact with the ring. Any wider than this and it is an illegal grip. Many people incorporate them into training in order to work on sticking points and ROM.

Cheers,
Scotsman

 

[Nonerz]

I don't do illegal wides...don't see the point.

I've never tried them...I like to put my ringfinger on the rings (I'm a 5'5" chick though).

 

[spatts]

hehehe, that's about where project grips too.




( I just love to pick on him )

 

[Nonerz]

I'm sure he can take it...besides, if you don't pick on him anymore, he might think you don't like him!

 

[spongebob]

In competition you are allowed to grip the bar as far out as having your index fingers in contact with the ring. Any wider than this and it is an illegal grip. Many people incorporate them into training in order to work on sticking points and ROM.

Cheers,
Scotsman

uhmmm. ok, i think im gonna move my index finger to the ring from now on.

i have a few more questions if anyone has the time to answer.

ok chains are for speed training right?
and boards are for working on your sticking points right?
but what are bands and what does it improve?

thanks.

 

[Hannibal]

ok chains are for speed training right?
and boards are for working on your sticking points right?
but what are bands and what does it improve?

Chains are for speed training, but they also can be added to any movement that you want to really hit your lockout. Floor Presses with chains (chains just draped over the bar) is a very effective exercise.

Boards are for working your sticking point, and overloading your lockout.

Bands are used in the same way that chains are. The only difference being that bands pull you down on the eccentric. Also bands are much rougher on your body...so for bench work it is best to only cycle them in for 2-3 weeks...then go back to chains. You can also use chains for the lightened method. Choke the band at the top of the power rack and suspend the bar in it...with this set up 135 should be pretty weightless at chest level...so it helps at the bottom but lets off at the top.

 

[spongebob]

Boards are for working your sticking point, and overloading your lockout.

Bands are used in the same way that chains are. The only difference being that bands pull you down on the eccentric. Also bands are much rougher on your body...so for bench work it is best to only cycle them in for 2-3 weeks...then go back to chains. You can also use chains for the lightened method. Choke the band at the top of the power rack and suspend the bar in it...with this set up 135 should be pretty weightless at chest level...so it helps at the bottom but lets off at the top.

with boards, do you put more weight than normal? and is using a rack with pins similar to boards?

where do you buy bands?

thanks for all the help.