What am I doing wrong? Bench video ...

[sk*]

Okay, so I wanna try to do a powerlifting style bench, can anyone give suggestions?

Here's the video (was just doing speed bench):
********

My arms look like shit in there lol, bad lighting. And the scars on my leg are from deadlifts.

Also, today I did floor presses, and now I know why you guys say it will help my overall bench. Since I have to start from the buttom position it makes me need to explode the weight up, didn't get the point till I tried it.

-sk

 

[sk*]

vid not working for me

You need QuickTime, might need to copy and paste url instead of clicking it.

-sk

 

[bigguns15]

I see a couple things you could do to achieve a powerlifting style bench.

1. Practice getting an arch on the bench. You can do this by either scooting your shoulders as close to your butt as possible, or you can physically put something under your lower back like some rolled up towels or pvc pipe.

2. It doesn't look like you are getting any drive from your legs. They look as if they are coming off the floor with every rep. Try bringing your feet back so they are behind your knees and dig those feet into the floor.

3. I can't see from the video, but make sure you are hitting the same spot on every rep. I prefer to hit right where the chest meets the abs.

Oh, and powerlifters don't use gloves

 

[t3c]

ok...

first, congrats on deciding to use the superior bench form

second, no need to explain yourself with the arms thing

You need to tuck your sholder blades in. Arch hard with your back...tuck your elbows IN. Tuck your elbows in to your side even if it means using 115lbs or even 95lbs for the time being. Push the bar towards your feet.

Here is irishpower doing them from the same exact angle you were doing yours...compare each vid

http://66.235.16.23/training/videos/newport_training/021009-tommy-speed-dbl=mini-185.WMV

 

[sk*]

I see a couple things you could do to achieve a powerlifting style bench.

1. Practice getting an arch on the bench. You can do this by either scooting your shoulders as close to your butt as possible, or you can physically put something under your lower back like some rolled up towels or pvc pipe.

2. It doesn't look like you are getting any drive from your legs. They look as if they are coming off the floor with every rep. Try bringing your feet back so they are behind your knees and dig those feet into the floor.

3. I can't see from the video, but make sure you are hitting the same spot on every rep. I prefer to hit right where the chest meets the abs.

Oh, and powerlifters don't use gloves

Thanks bro.

1. I outlined all these steps but when I went to the bench it seemed just wrong. I am used to this form and it's gonna take a while to get used to PL style.

2. I tried using drive, but when I pressed my legs towards the ground all it felt like was just that ... me pressing towards the ground and it gave nothing towards my bench. This probably sounds extremely stupid, but I am just not sure how to achieve the leg drive. I'll take your advice and bring my feet behind my knees next time.

3. I was hitting just below the lower pecs, I think.

Oh yea, I just wear the gloves so I don't get bubbly stuff on my hands lol ... started looking pretty ugly a while ago and felt very sandpaper like.

Thanks again for your help man.

-sk

 

[sk*]

ok...

first, congrats on deciding to use the superior bench form

second, no need to explain yourself with the arms thing

You need to tuck your sholder blades in. Arch hard with your back...tuck your elbows IN. Tuck your elbows in to your side even if it means using 115lbs or even 95lbs for the time being. Push the bar towards your feet.

Here is irishpower doing them from the same exact angle you were doing yours...compare each vid

http://66.235.16.23/training/videos/newport_training/021009-tommy-speed-dbl=mini-185.WMV

Thanks a lot bro!

I am just really not getting the concept of tucking my shoulder blades in.

If I move my elbows closer to my body, wouldn't that mean I would need to get a closer grip? I thought it would be better with a wider one since it would mean moving the bar a less distance?

-sk

 

[sk*]

Okay, just saw spatts' video on the 2forms, I think I get it now.

-sk

 

[sk*]

Time to do some more research independantly. If you want to learn bad enough you will do whatever it takes.

I read the sticky on the pl forum and printed some notes that I took, but it didn't help me.

I think I get it now by seeing spatts' video.

-sk

 

[jackangel]

I agree, it looks like your arms are too far out, and should be closer in to the body.

 

[sk*]

I agree, it looks like your arms are too far out, and should be closer in to the body.

Which rings do you usually grab the bar from?

Thanks.

-sk

 

[bigguns15]

Here's a link to one of my benches. It shows an okay arch and how far back my feet are under me.

http://www.rebeccaphelps.com/ironmikes235a.mpg

 

[sk*]

Here's a link to one of my benches. It shows an okay arch and how far back my feet are under me.

http://www.rebeccaphelps.com/ironmikes235a.mpg

Hmm, that looks like it's prone to injury. Would I get away with a less arch than that?

Thx for the link, i'm gonna go to the gym again in a few and try a bench like that ... i'll post up a link.

-sk

 

[spatts]

BG, does your arse stay on the bench like that...or does it need to in your fed?

 

[sk*]

Oh, bigguns didn't realize you were a female and I called you bro lol, sorry sis.

-sk

 

[Mike_Rojas]

Dang bigguns.. You have a flexible spine. I couldn't get an arch like that.

 

[pwr_machine]

Hmm, that looks like it's prone to injury. Would I get away with a less arch than that?

Thx for the link, i'm gonna go to the gym again in a few and try a bench like that ... i'll post up a link.

-sk

I say get as big of an arch as possible. Of course, you may not be that flexible, but if you sacrifice the arch, you will most likely sacrifice the amount of weight you can potentially move.

 

[bigguns15]

Yep, my butt stays on the bench. At least, the very, very bottom of it does. That's the rule in my fed.

It took me 8 years to develop that arch, and mine isn't even that extreme

 

[bigguns15]

Oh, bigguns didn't realize you were a female and I called you bro lol, sorry sis.

-sk

That's alright!

 

[jackangel]

Which rings do you usually grab the bar from?

Thanks.

-sk

pinky fingers on the outer rings, or perhaps a centimeter in from there. you're right that a wider grip will lessen the ROM, but I don't like the idea of lessening ROM that way. the farther out your grip is, the less you can bring your triceps into play, and since the triceps are so important, going wider may decrease your pressing ability. developing a good arch is probably good enough for shortening ROM.

 

[sk*]

pinky fingers on the outer rings, or perhaps a centimeter in from there. you're right that a wider grip will lessen the ROM, but I don't like the idea of lessening ROM that way. the farther out your grip is, the less you can bring your triceps into play, and since the triceps are so important, going wider may decrease your pressing ability. developing a good arch is probably good enough for shortening ROM.

Great, thanks! I'm gonna go to the gym and practice this now.

-sk

 

[jackangel]

By the way, I'm a powerlifter by no means, and not very experienced at all. But I like taking some tips from a PL bench style. My goal with the bench is primarily strength and also chest development. I don't use an arch (maybe a small one if I'm straining near the limits of my strength ) or leg drive, for example. But I keep my arms somewhat close to my sides, given my grip on the bar, and bring the bar low down on my chest. I do these to minimize the strain on my RC, and to maximize what little pressing ability I have.