PTC

Youve just invented selective learning abilities lol

Good luck Scotty

MikeW

Nice little bit of argy bargy going on...

How's this for a summary then: Get your form right so you can lift safely and strong then just SFW and keep adding plates. Don't get too caught up on the precise degree angle your supposed to be at or toes or flat foot, just SFW!

Fair 'nuff. Most of us are in this game to get big, not set a new national record by a minor form tweak. For this majority, SFW. For the CAPO/PA members with years of lifting behind them and already moving up their lifts, then maybe tweaking to the N'th degree might be something to consider.

But for the bulk of us, lift safe, lift strong and lift more.

Cheers,
Mike

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Current Lifts: SQ 130 BP 95 DL 167
PPM Current Cycle: SQ 140 BP 100 DL 170

My training log

Shane7

^ What he said.

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Raw lifts no belt - MP70 DL185 BP110 SQ140

trofius

I think both arguments hold true for various reasons.

When I started benching I was pretty flat natural small arch, wide elbows. This was ok until I got up to ~90kg benches, i started to get sore shoulders, moving my elbows closer to my body fixed this. bench didnt go up any faster.

When I got heavier 95, 100, 105 kg I started to arch up more, my bench didnt , hasnt gone up any faster than it did earlier, infact I think I find it harder to increase my bench now., could just be a food not big enough thing but.

What I have noticed is that when you bench flatish, solid core, elbows in feet planted, you can do more, bigger sets higher reps etc. When I am arched up , going for 1, or 2 reps I do feel moore solid, no question. If I stay really locked arched I get a sore back, not injured just fatigued, and sometimes in seems cramped, for holding the lock for an extendended period.

I have also noticed that when I am not arched the weight will either go up or it wont.

If I am arched up, i find I am able to fight it more, and really push it, sounds good??? Well I also find that when i really push it I tend to twist, and when arched twisting is nasty, I have strained my back a few time now doing this, The last was when I videod that 120, i was tired and pushed it., didnt work out for a week or two.

I think an arch should be incorporated when going for 1rm or low sets. But after you have got some ground work done, you need to have a strong core, strong back, strong hammies.. to support a strong pectoral girdle of muscles, it is your anchor so you are solid and can focus on the push that is in your face. Most novice lifters should not really be attempting big 1Rm sets, and maybe more focus should be on getting strong, and getting used to pushing and controling the weight.

I would recomend for normal sessions of gym lifts that you focus on the exercise of working your pectoral girdle muscles, getting stronger and in control, and then worry about an big arch, powerlifter type stuff until you want to do powerlifting.

Also when watching those vids on u tube, be aware we are not all 18inched thick through the chest, we are not all powerlifters, were you only move the bar 6 inches. A normal persons elbows will come past your back, esp if you want the bar to touch your chest.

Just stay solid, have a good foundation, get in a comfortable position, dont wiggle or lift your ass, keep your feet planted, elbows at 45degrees from your body, and a slight natural arch.

Best of luck..

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Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html

jaydoubleyou

Something that i noticed wasn't put forth: shoulder stability!
Are you scapula(shoudler baldes) retracted and depressed?

If you watch alot of the top powerlifters set up on the bench there is a lot of retraction and depression, keeping the shoulder gridle tight and supported.(a good example is SP at the nats, sorry SP!! ) Then of course attempt to tuck the elbows rather than nice and square..

This is where pushups are ideal if you do have dodgy shoulders, they give you the ability to retract and protract the scapula. However, the downside is that you can't really overload them unless you use chains, bands and cable based resistance.

Another thing maybe worth mentioning is where is that bar coming down to..? neck region? nipple? either will alter the pressure through the shoulders

even grip..? Comp grip ruins shoulders, i know a lot of guys that only utilise comp grip shirted or close to comp if and when competiting raw and most if not all of their over work is done a little closer in.

Just something to consider

spiros1

hey silverback that was me in chapel,markos is 20kg lighter,haha

AndyMitchell

Clearly your'e the bodybiulder in the family then LOL... I should have stopped you...next time.

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as long as you keep doing what you're doing, you're going to keep getting what you're getting.

spiros1

bodybuilder? not big on shaving down or rubbing oil on me LOL....ok maybe at night.

spiros1

I found after my pec ripped for the 3rd time i started heavy pressing and push press out of a rack no benching for months,i then tried to bench and did 165kg pretty easy,markos told me to press,squat and deadlift every day,it worked.