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

[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.