How wide do you bench? How big is your arch?

[NovaFlex]

Don’t give up. Bench Hs ALWAYS been my weak point. I’m just now starting to see progress.

Also, if apart from changing your technique, try incorporating some more shoulder work. OHP directly effects bench numbers. Front delt raises too. GL bro.

Wont run my mouth too much here but if shoulders are an issue you need to be arching your thoracic spine, locking back your scapula, and attempt to lower the weight with your lats. The first push upward from the bench should be leg drive and lats followed by pecs then closely followed by delts and tris. I trained to use my lats with light kettle bells on bands/bar. Then lowering the weight slow and really trying to isolate the lats in the downward motion. Banded kettle bells really help in stabilizing this movement but it takes a while to really get it down. When you finally feel it... its... aah ha.

Thanks so much, will definitely try it starting tomorrow because I was about to give up

 

[Btcowboy]

Don’t give up. Bench Hs ALWAYS been my weak point. I’m just now starting to see progress.

Also, if apart from changing your technique, try incorporating some more shoulder work. OHP directly effects bench numbers. Front delt raises too. GL bro.

I think it seems to be a fairly common thing. I too would call my bench my weakest link

 

[Freddy19]

Don’t give up. Bench Hs ALWAYS been my weak point. I’m just now starting to see progress.

Also, if apart from changing your technique, try incorporating some more shoulder work. OHP directly effects bench numbers. Front delt raises too. GL bro.

Yes thanks so much my brother. Started last week to incorporate more shoulder workout.

 

[Ohiopower]

Back work is very important to your bench. 2x the volume anterior to posterior. This is very important to keep shoulders healthy and your benchpress numbers climbing. My upper body days have about as much back work as all other muscles combined during a peaking cycle.

 

[Perrin Aybara]

Back work is very important to your bench. 2x the volume anterior to posterior. This is very important to keep shoulders healthy and your benchpress numbers climbing. My upper body days have about as much back work as all other muscles combined during a peaking cycle.

I agree and not just bench, but a strong upper back benefits squat and deadlift, too. It's why I do upper back every time I'm in the gym.

 

[Ridethelightningbarefoot]

I bench shoulder width which isnt very wide for me, probably 22". I used to do wide grip and I had a a lot of shoulder and upper pec pain.

 

[Btcowboy]

I bench shoulder width which isnt very wide for me, probably 22". I used to do wide grip and I had a a lot of shoulder and upper pec pain.

I will check mine tomorrow since I just started BB pressing. I known shoulder hates too wide so I would be a bit narrower. I am more flat than arched, probably natural arch

 

[Worf]

I started with pinkies on the inside of the power rings about an 1". Ive moved out over time to Ring Finger on the power ring and occasionally I go wider. Arch is something Im working on. I never used to arch but now that Ive switch to powerlifting full time Ive begun to incorporate an arch into my bench as well as better leg drive from the hole. As with every change in technique, a little bit at a time. The combo of these adjustments has given me about 10-20 lbs improvement. I can pause 10 more lbs than my all time PR of TNG.

 

[Ohiopower]

My best advise is wait till after your meet to worry about this issue. Just grip how you have been that’s probably going to be your best position right now. I know what your doing, I do it myself I over think things going into a meet. You don’t want to make changes right before a competition. We can get it sorted out after.

 

[NovaFlex]

I agree and not just bench, but a strong upper back benefits squat and deadlift, too. It's why I do upper back every time I'm in the gym.

Can’t go wrong with rowing every day.

 

[Perrin Aybara]

Can’t go wrong with rowing every day.

"My back is too big and strong," said no one ever.

 

[nukklehead]

Can’t go wrong with rowing every day.

The thicker the back, the higher your chest will rise with your scapula contraction, the shorter the stroke , the more weight you can handle. I didnt do back everyday but at least 2-4 x per week. I mostly did hypertrophy work with the heaviest weight I could handle in good form . Its individual, YMMV. And for the bad shoulder guys ( been down that road a few times) Lots and Lots of rehab, cuff and scapula work. Even if you are not hurt. In my later years I have found this just as important as back work and do it with my back workouts. Bar placement was not mentioned. Big difference between pec pressing and powerlifting bench press. You will have to find that sweet spot BELOW the nipple line ( how far is individual) where you can feel the lats/scapula working in the bench press. Pec press is great for hypertrophy, but in powerlifting you are opening yourself up for injury

 

[NovaFlex]

The thicker the back, the higher your chest will rise with your scapula contraction, the shorter the stroke , the more weight you can handle. I didnt do back everyday but at least 2-4 x per week. I mostly did hypertrophy work with the heaviest weight I could handle in good form . Its individual, YMMV

Yup. I row 3x a week (2back days + bench day) and usually add a lat PD at the end of a squat session.

 

[Ridethelightningbarefoot]

Oh and my arch is butt on bench and shoulders rolled so my contact with the bench is a straight line across upper back delts

 

[Btcowboy]

I will check mine tomorrow since I just started BB pressing. I known shoulder hates too wide so I would be a bit narrower. I am more flat than arched, probably natural arch

So benched yesterday and took note of my hand placement. My pink is about 2-3 fingers inside the ring. Looking at it it seems best hand placement for men with a slight elbow tuck. Still pretty flat except for natural arch. I tried to get more arch with feet further back and I ended up either on my toes or hips cramping.

 

[nukklehead]

So benched yesterday and took note of my hand placement. My pink is about 2-3 fingers inside the ring. Looking at it it seems best hand placement for men with a slight elbow tuck. Still pretty flat except for natural arch. I tried to get more arch with feet further back and I ended up either on my toes or hips cramping.

Your getting there... what people don't understand is that the proper bench setup should be uncomfortable. Hips cramping means you are starting to get the lower part right. Most federations allow you to be on the toes. Everyone is different on this subject. I like to be on my toes , my crotch grabbing the bench for stability,feet behind the hips, squeeze the bar HARD and flex hard, brace your core and stay TIGHT!, right before lift off ( which is a must---you cant un rack yourself and stay tight with your lats… you will most likely collapse them) I push back with my toes and grind/bury my scapula into the bench. At the press command I slam my heels into the floor which starts the leg drive process. When my heels hit the floor I then focus on pushing with the heels trying to push my toes through the tips of my shoes all the while forcing with the lats then pecs. Lots of dos and donts if you surf the net / you tube for bench press videos. I don't say my technique is right for you, it is right for me, but like everyone else, you should try all methods and pick the one best for your leverages. I visualize myself as a coil spring compressed on the bench ready to explode at press command. Google Sebastian Burns videos on metal militia benching technique. Yes it is for equipped and yes it is outdated, but you may pick up some a ha's along the way. Someone said one time the bench press has 13 cues and if you can execute 9 of them that's pretty damn good. I don't know if this is true or not but kind of makes sense. It is the most technical lift of the 3. One caveat, this technique is really only good for a ME single rep attempt. It is very difficult to keep this form ( albeit not impossible) for more then one rep. I can almost do it for 3. When this happens I don't drive the heel in until the 3rd rep , staying on the toes for rep 1 and 2.

 

[Sworder]

Your getting there... what people don't understand is that the proper bench setup should be uncomfortable. Hips cramping means you are starting to get the lower part right. Most federations allow you to be on the toes. Everyone is different on this subject. I like to be on my toes , my crotch grabbing the bench for stability,feet behind the hips, squeeze the bar HARD and flex hard, brace your core and stay TIGHT!, right before lift off ( which is a must---you cant un rack yourself and stay tight with your lats… you will most likely collapse them) I push back with my toes and grind/bury my scapula into the bench. At the press command I slam my heels into the floor which starts the leg drive process. When my heels hit the floor I then focus on pushing with the heels trying to push my toes through the tips of my shoes all the while forcing with the lats then pecs. Lots of dos and donts if you surf the net / you tube for bench press videos. I don't say my technique is right for you, it is right for me, but like everyone else, you should try all methods and pick the one best for your leverages. I visualize myself as a coil spring compressed on the bench ready to explode at press command. Google Sebastian Burns videos on metal militia benching technique. Yes it is for equipped and yes it is outdated, but you may pick up some a ha's along the way. Someone said one time the bench press has 13 cues and if you can execute 9 of them that's pretty damn good. I don't know if this is true or not but kind of makes sense. It is the most technical lift of the 3. One caveat, this technique is really only good for a ME single rep attempt. It is very difficult to keep this form ( albeit not impossible) for more then one rep. I can almost do it for 3. When this happens I don't drive the heel in until the 3rd rep , staying on the toes for rep 1 and 2.

I love it when you talk bench baby. Sounds so sexy

 

[nukklehead]

I love it when you talk bench baby. Sounds so sexy

Sounds like you are a bench whore?..... I just re read my post... yeah it was a little racy wasn't it.. lol

 

[Worf]

Bench Press Technique for Powerlifting

 

[nukklehead]

Pretty good comprehensive article . Of course it looks easier then when applied --like everything else.. I like how the article left many options open to personal preference because there is no ONE way of doing it. Its finding what works best for you. Once you find your "power band" you will know. Don't be afraid to try or modify new stances/setups to find what works for you. On leg drive, I like to keep 50% percent tension at lift off and fire 100% through my legs at press command. Always try to keep every muscle in your body TIGHT especially your core and lats right at liftoff and squeeze the shit out of the bar. Btw its very difficult to maintain proper form after 1-2 reps. Don't be afraid to do lots of singles for your heavy work and really focus on technique. Good article though.Did I say always stay TIGHT???....lol