How to Bench Press Correctly and save your Shoulders - Page 3 - Ausbb

JDizzle · 24-08-2010, 11:24 AM

Yeah i do the toes only touching the floor as my legs are bent back towards me.
If my legs are streight down and feet flat then i lose tightness in my lowerbody and that seems to negatively impact my bench, something i would never of dreamed of 1 year ago
i also take shoes off for ALL barbell lifts nowadays
Give it a go, for me this is almost essential for those 120kg+ benches

BigJim · 24-08-2010, 12:30 PM

Quote:

Originally Posted by JDizzle

Yeah i do the toes only touching the floor as my legs are bent back towards me.
If my legs are streight down and feet flat then i lose tightness in my lowerbody and that seems to negatively impact my bench, something i would never of dreamed of 1 year ago
i also take shoes off for ALL barbell lifts nowadays
Give it a go, for me this is almost essential for those 120kg+ benches

I forgot my gym shoes yesterday so had to squat without shoes, wasnt a fan.

I put the arch in my back but i dont get an all over tightness like they describe in the videos. Im going to try again on wednesday and try to get that tightness all the way up. Thinking i might not have my legs back toward me enough.

Dancelot · 24-08-2010, 12:45 PM

Your feet should be as close to being under your arse (not directly under, but on the same vertical plane) as possible. That's how you get super tight in the lower body.

You may need to work on some hip and ankle flexibility to be able to do that.

Get someone to push a little against your legs after you've set up to check how tight you are.

PTC · 24-08-2010, 02:29 PM

Heres some advice that may not go over too well with some of you.

For those of you that bench less than 140kg, get strong at pressing before you worry about feet, shoes etc.

Too many major in the minor shit. Become a strong presser first.

I remember reading about a Russian coach who said his lifters did no assistance work for the bench until they could bench 140kg.

I recently had lifters at PTC who can bench 100kg + try some BB incline pressing. They failed with 60kg.

Get strong first. Lie flat, push your feet hard into the ground, stay tight, press. Control your breathing. Dont worry about arching and feet under your ass, get strong in the pecs, delts, tri's, and upperback first.

Dancelot · 24-08-2010, 02:38 PM

There's another school of thought (e.g Dave Tate's) which tells you to learn how to bench RIGHT first before adding more plates on the bar and injuring yourself.

Besides, feet under your arse keeps you tight, and when I arch & learn to bench that way, I feel my pecs, delts, tris and back working way harder than when I just lie flat there and press it up.

It only takes a few sessions to learn to bench like that. Not exactly "majoring in the minor stuff".

180sx kid · 24-08-2010, 03:04 PM

arching also reduces range of moement unless your competeing in powerlifting I wouldnt be arching at all.... benchinf with your back flat on the bench and arching is a bit like military pressing and push pressing.... true power is when a lifter does it back on the bench all chest power...
In saying that if your competeing in powerlifitng etc then you shuodl defifnitly learn how to arch use leg drive properly etc.. But I agree with markos.. too many people worried about the technicalities when they shuold be worried about getting strong.

PTC · 24-08-2010, 03:30 PM

Dancelot, look at your bench, 100kg, ring Dave Tate and tell him your benching 100kg, ask him where your feet should go.

See what he says

Guess where I got the line "major in the minor shit" ?

Your concern should be to get stronger. Period.

I benched 165kg before I ever heard about chains, bands, boards, arch, deloads etc

Your concern should be to build some muscle and get stronger. Technique for a non competitive gym lifter.

Lie flat on the bench, push feet into ground, press, breathe. Do this till you put another plate on the bar.

Sticky · 24-08-2010, 04:00 PM

Seeing as how I couldn't even TNG 110kg, then with a bit of technique work, I paused it, Im going against the grain here and say proper technique is quite important.
I can see me benching 120kg in the not to distant future. Something I could have never dreamed about without getting the technique better.
Posted via Mobile Device

180sx kid · 24-08-2010, 04:17 PM

yeh but sticky can you bench 110 kg through stregth..... ie without using leg drive without arching..... the whole point is to get stornger... I agree and im sure markos does that technique arching, leg drive, breathing properly you will get gains any one will the question you should be asking is have you gotten 10kg stronger or have you just gained 10kg through better technique... because once you have the good technique tou wont keep getting big gains because you will need more strength.... each to there own.. Ill follow ur benching progress with a keen eye and see if you progress as quickly now u have good technique or if the improvements slow down until you get stronger..

Sticky · 24-08-2010, 04:31 PM

Most, if not all of the gain is due to technique. But now that I'm benching correctly, i reckon the gains will be more constant. I took me well over 6 months to add 2.5kg to my bench with poor technique and hard training. I guess we will see in the coming months.
I just don't understand the logic of getting strong with poor technique........ Why not by strong with good technique?
Posted via Mobile Device

24-08-2010, 12:45 PM	#23 (permalink)
Dancelot Active Member Join Date: Jan 2010 Location: Squatting in the curl rack Gender: Posts: 1,216	Your feet should be as close to being under your arse (not directly under, but on the same vertical plane) as possible. That's how you get super tight in the lower body. You may need to work on some hip and ankle flexibility to be able to do that. Get someone to push a little against your legs after you've set up to check how tight you are. __________________ First you get the powerlifts, then you get the women, then you get the money.

24-08-2010, 02:38 PM	#25 (permalink)
Dancelot Active Member Join Date: Jan 2010 Location: Squatting in the curl rack Gender: Posts: 1,216	There's another school of thought (e.g Dave Tate's) which tells you to learn how to bench RIGHT first before adding more plates on the bar and injuring yourself. Besides, feet under your arse keeps you tight, and when I arch & learn to bench that way, I feel my pecs, delts, tris and back working way harder than when I just lie flat there and press it up. It only takes a few sessions to learn to bench like that. Not exactly "majoring in the minor stuff". __________________ First you get the powerlifts, then you get the women, then you get the money.

24-08-2010, 04:00 PM	#28 (permalink)
Sticky Active Member Join Date: Feb 2010 Location: Brissie Gender: Posts: 3,373	Seeing as how I couldn't even TNG 110kg, then with a bit of technique work, I paused it, Im going against the grain here and say proper technique is quite important. I can see me benching 120kg in the not to distant future. Something I could have never dreamed about without getting the technique better. Posted via Mobile Device __________________ PTCBRISBANE 0400 31 9394 www.ptcbrisbane.com scott@ptcbrisbane.com http://www.youtube.com/user/PTCbrisbane?feature=mhum

24-08-2010, 04:31 PM	#30 (permalink)
Sticky Active Member Join Date: Feb 2010 Location: Brissie Gender: Posts: 3,373	Most, if not all of the gain is due to technique. But now that I'm benching correctly, i reckon the gains will be more constant. I took me well over 6 months to add 2.5kg to my bench with poor technique and hard training. I guess we will see in the coming months. I just don't understand the logic of getting strong with poor technique........ Why not by strong with good technique? Posted via Mobile Device __________________ PTCBRISBANE 0400 31 9394 www.ptcbrisbane.com scott@ptcbrisbane.com http://www.youtube.com/user/PTCbrisbane?feature=mhum

24-08-2010, 11:24 AM	#21 (permalink)
JDizzle Active Member Join Date: Oct 2009 Location: Canberra Gender: Posts: 1,285	Yeah i do the toes only touching the floor as my legs are bent back towards me. If my legs are streight down and feet flat then i lose tightness in my lowerbody and that seems to negatively impact my bench, something i would never of dreamed of 1 year ago i also take shoes off for ALL barbell lifts nowadays Give it a go, for me this is almost essential for those 120kg+ benches

24-08-2010, 02:29 PM	#24 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Heres some advice that may not go over too well with some of you. For those of you that bench less than 140kg, get strong at pressing before you worry about feet, shoes etc. Too many major in the minor shit. Become a strong presser first. I remember reading about a Russian coach who said his lifters did no assistance work for the bench until they could bench 140kg. I recently had lifters at PTC who can bench 100kg + try some BB incline pressing. They failed with 60kg. Get strong first. Lie flat, push your feet hard into the ground, stay tight, press. Control your breathing. Dont worry about arching and feet under your ass, get strong in the pecs, delts, tri's, and upperback first.

24-08-2010, 03:04 PM	#26 (permalink)
180sx kid Elite Member Join Date: Jun 2010 Location: Morayfield Gender: Posts: 841	arching also reduces range of moement unless your competeing in powerlifting I wouldnt be arching at all.... benchinf with your back flat on the bench and arching is a bit like military pressing and push pressing.... true power is when a lifter does it back on the bench all chest power... In saying that if your competeing in powerlifitng etc then you shuodl defifnitly learn how to arch use leg drive properly etc.. But I agree with markos.. too many people worried about the technicalities when they shuold be worried about getting strong.

24-08-2010, 03:30 PM	#27 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Dancelot, look at your bench, 100kg, ring Dave Tate and tell him your benching 100kg, ask him where your feet should go. See what he says Guess where I got the line "major in the minor shit" ? Your concern should be to get stronger. Period. I benched 165kg before I ever heard about chains, bands, boards, arch, deloads etc Your concern should be to build some muscle and get stronger. Technique for a non competitive gym lifter. Lie flat on the bench, push feet into ground, press, breathe. Do this till you put another plate on the bar.

24-08-2010, 04:17 PM	#29 (permalink)
180sx kid Elite Member Join Date: Jun 2010 Location: Morayfield Gender: Posts: 841	yeh but sticky can you bench 110 kg through stregth..... ie without using leg drive without arching..... the whole point is to get stornger... I agree and im sure markos does that technique arching, leg drive, breathing properly you will get gains any one will the question you should be asking is have you gotten 10kg stronger or have you just gained 10kg through better technique... because once you have the good technique tou wont keep getting big gains because you will need more strength.... each to there own.. Ill follow ur benching progress with a keen eye and see if you progress as quickly now u have good technique or if the improvements slow down until you get stronger..