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What are the competition rules for bench lockout?
- Thread starter sk*
- Start date
The APF Rule:
"After the signal to commence the lift has been given, the bar is pressed upward. The bar shall not be allowed to sink into the chest or move downwards prior to the lifter’s attempt to press upward. The lifter will press the bar to straight arm’s length
and hold motionless until the audible command “Rack” is given. Bar may move horizontally and may stop during the ascent, but may not move downward towards the chest."
"After the signal to commence the lift has been given, the bar is pressed upward. The bar shall not be allowed to sink into the chest or move downwards prior to the lifter’s attempt to press upward. The lifter will press the bar to straight arm’s length
and hold motionless until the audible command “Rack” is given. Bar may move horizontally and may stop during the ascent, but may not move downward towards the chest."
SofaGeorge
New member
Spatts, you forgot to add APF rule #2:
"The bencher cannot start running their feet in the air and kicking from side to side while screaming, "Help me, Jesus. Please, God, help me!" Or calling on any similar diety."
"The bencher cannot start running their feet in the air and kicking from side to side while screaming, "Help me, Jesus. Please, God, help me!" Or calling on any similar diety."
yep, got to lock it out fully. SK, you not able to do this for some medical reason? Just curious..
J
jeremys
Guest
SofaGeorge said:
lol
J
jeremys
Guest
sk* said:
if something doesnt seem right, go ahead and ask. i'm sure you know this already
jeremys said:
I don't quite get what isn't right, but the movement doesn't feel natural to me.
One of my problems is, if I am suppose to tuck my elbows in than how can I lock my arms at the end of the movement? Do I bring my elbows out at the end? It just doesn't feel natural ...
If I tuck my shoulder blades or traps in than when I bring the bar down it becomes very hard to hit the buttom of my chest, as it comes down to the top of my chest ...
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?
I've always done the regular "bodybuilding bench" the few times I did flat bench, so this whole thing is new to me and i've been trying to get it right for a month now with no luck.
-sk
J
jeremys
Guest
sk* said:
I don't quite get what isn't right, but the movement doesn't feel natural to me.
One of my problems is, if I am suppose to tuck my elbows in than how can I lock my arms at the end of the movement? Do I bring my elbows out at the end? It just doesn't feel natural ...
If I tuck my shoulder blades or traps in than when I bring the bar down it becomes very hard to hit the buttom of my chest, as it comes down to the top of my chest ...
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?
I've always done the regular "bodybuilding bench" the few times I did flat bench, so this whole thing is new to me and i've been trying to get it right for a month now with no luck.
-sk
bring the bar lower than your chest. i personally touch almost the middle of my abs. the lockout is all triceps.
the object of the arch is to try to get your ass and your traps to touch. so at the moment i have to describe it as an upper-back arch.
there are 2 points of the bench that your body touches. your ass, and your traps
hope that helps. ask any more questions. pm me if you have to
J
jeremys
Guest
sk* said:
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
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
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
bignate73
New member
spatts said:
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.
J
jeremys
Guest
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
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
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J
jeremys
Guest
bump
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.
