What are the competition rules for bench lockout?

[jeremys]

Thanks man, I get most of this on paper but when I try it it becomes very akward. I'm gonna take another video on sunday and will post it up for suggestions.

-sk

it will probably be awkward at first. if you're having trouble arching, just practice practice practice. hope i can help you when you post a vid

 

[bigguns15]

I originally thought I was allowed to lift my butt off the bench while trying to accomplish the "arch" but now I realize my butt should stay on the bench, then how am I suppose to arch my back?

Well, if you have a big ole butt like mine, you can get away with a big arch. It's the very, very bottom of my butt that remains on the bench. It's legal. I've never been redlighted because of it.

 

[spatts]

sk*, this is hard to teach people in person...even harder this way. Just keep posting vids and pics as you can, and we'll keep trying to phrase things in a new way that may click with you.

You don't have to arch hard, you know. I have only done it once myself, and went many years without it. It's not a must, and you can always learn it/add it/work on it for future use.


Elbows in at the bottom...that doesn't mean elbows FACING or ROTATED in. That mean elbows aren't as far out as your hands.

It means this " \_/ " instead of this " I_I " (pics courtesy of liftbig..lol)

Did that help at all?!? lol

 

[sk*]

Thanks guys.

Yea spatts, I think it helps some.

I'm gonna do dynamic bench on sunday, i'll post more vids.

-sk

 

[bignate73]

Elbows in at the bottom...that doesn't mean elbows FACING or ROTATED in. That mean elbows aren't as far out as your hands.

It means this " \_/ " instead of this " I_I " (pics courtesy of liftbig..lol)

Did that help at all?!? lol

spatts,

is this just with comp bench grip? meaning standard grip width? how would that work with a closer grip?

i find that my forearms stay pretty much under the bar, like a connecting rod under a piston. thats how i always visualized it. i understand alot of people say to tear the bar in half which would lend to the \_/ style. but that seems to work only with comp or wider grips. (from my take on it)

i guess my arms may angle out a bit. im gonna have to work on this. on my last 2 board press the other day, i could totally feel my elbows wanting to flare out. just because im a freak under new weight.

 

[jeremys]

spatts and crew:

do your elbows sometimes kinda flare on board presses? sometimes when it's a high board it's kinda hard to tell if my form is getting sloppy

AND

sometimes do your elbows turn/rotate outwards at the very lockout, making the lockout ALL triceps? this happens to me with maximal-poundage board presses sometimes

 

[jeremys]

bump

 

[BodybuildingUniverse]

as far as strictness, I have seen some GREAT benches turned down due to slight foot movement, slight uneven extension, lockout, etc.: lots of little details to remember depending on which fed you may compete in.