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Those of you that made the bb to pl'er bench conversion
- Thread starter BlkWS6
- Start date
C
Citruscide
Guest
Yeah, my elbows aren't tucked in... that is the true PL style if I'm correct. I think The Project said he did it that way and his Tri's got a huge workout out of it.
I like the style itself, locked blades, arch, ass down and a little closer grip... to take away the strain on my shoulders... my elbows are still out... this, I think hits it on the chest more. I could be wrong, but it is the one difference I've seen that seems to stick out.
C-ditty
I like the style itself, locked blades, arch, ass down and a little closer grip... to take away the strain on my shoulders... my elbows are still out... this, I think hits it on the chest more. I could be wrong, but it is the one difference I've seen that seems to stick out.
C-ditty
BlkWS6
New member
Yeah Citruscide, I definitely feel as though the chest is hit more with the elbow's out. Although I guess my main reason for making this change is to increase my bench, and not necessarily pec hypertrophy. Im hoping the incline and flyes that compose the rest of my workout will help with that part. I guess only time will tell.
bignate73
New member
the overload alone with this movement will offset the "isolation" of the bb style bench. with a PL'er style of bench sure, your tris and delts get a huge workout, but also your chest can be overloaded safely and you can focus more on exploding out of the bottom without worrying about whether your shoulder will hold.
i've watched too many people with "big" benches, wobble their way up from the bottom with their elbows wide. too many. ive done it myself and just thought that was the nature of the beast until i learned to tuck the elbows and shove the bar up. the leg drive has gotten me out of many a sticking point. im teaching my girlfriend currently how to use her legs in the bench. i put my hands on top of her shoulders and have her drive into me with her legs as she presses. its a coordinated movement, not an isolated one, but well worth at least learning IMO. ive pushed hard enough to bump the pins on my press but i had such good bar speed and i worked my tris hard enough that the top of the press wasnt an issue for me to be stopped and go again.
very nice change, i think. my shoulders feel good. the only time they bother me is when i go and do a damn machine, then my AC joint is killing me. but free bar and im fine. go figure.
i've watched too many people with "big" benches, wobble their way up from the bottom with their elbows wide. too many. ive done it myself and just thought that was the nature of the beast until i learned to tuck the elbows and shove the bar up. the leg drive has gotten me out of many a sticking point. im teaching my girlfriend currently how to use her legs in the bench. i put my hands on top of her shoulders and have her drive into me with her legs as she presses. its a coordinated movement, not an isolated one, but well worth at least learning IMO. ive pushed hard enough to bump the pins on my press but i had such good bar speed and i worked my tris hard enough that the top of the press wasnt an issue for me to be stopped and go again.
very nice change, i think. my shoulders feel good. the only time they bother me is when i go and do a damn machine, then my AC joint is killing me. but free bar and im fine. go figure.
TheProject
New member
Citruscide said:
Yep, I bench elbows tucked, which does hits the tris more. I've never intentionally tried it elbows out to hit the chest, but then I do incline DB's and flyes to work the chest.
I switched from BB to PL about 5-6 months ago. My 1RM at bench as a BB was 177, and I hope to hit 245 or so at comp this Saturday.
Nonerz
New member
my first attempt...
last night i took my first attempt at the PL style bench. it was a bit awkward...trying to remember to drive with my legs when pushing the bar up. i have to say that although it felt awkward, i could really tell the difference in the explosiveness when i actually did it correctly. this is gonna be fun!
last night i took my first attempt at the PL style bench. it was a bit awkward...trying to remember to drive with my legs when pushing the bar up. i have to say that although it felt awkward, i could really tell the difference in the explosiveness when i actually did it correctly. this is gonna be fun!
