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Message
re: Bench press advice
Posted on 5/13/22 at 9:26 am to CaptainDave
Posted on 5/13/22 at 9:26 am to CaptainDave
The body is a chain. The legs start the lift, driving the arse into the bench. This force follows the arc of your back into your shoulders (rear delts, scapula) which then fires through your chest and into the lift. When you're getting into the lift, build the chain in the opposite direction. Pinch your shoulder blades back, activating the arch. Scooch your butt up to support maintaining the arch (this isn't some powerlifting super arch, just get that flat back off the bench). Finally, to get to your question about getting legs involved, lock it all into position by bringing your feet under you (act like you're trying to get them under your butt) and planting them. Knees should be bent to 90* minimum.
I see people benching all the time with their legs relaxed in front, just resting on the ground without much flexion. That's a guarantee that you aren't getting legs involved.
Getting into bench press position should be uncomfortable.
I see people benching all the time with their legs relaxed in front, just resting on the ground without much flexion. That's a guarantee that you aren't getting legs involved.
Getting into bench press position should be uncomfortable.
Posted on 5/13/22 at 9:49 am to Fe_Mike
Exactly. Any good brace is extremely uncomfortable.
Posted on 5/14/22 at 12:33 pm to CaptainDave
Do a lot of volume for a few months. Then work to peak strength like you're going to a meet.
Posted on 5/15/22 at 7:10 am to CaptainDave
I use dumbbells.
I bring my feet up and criss cross my feet. No legs whatsoever. Keeps me from arching my back.
I bring my feet up and criss cross my feet. No legs whatsoever. Keeps me from arching my back.
Posted on 5/16/22 at 8:11 am to prplhze2000
why are y'all fearful of arching?
Posted on 5/16/22 at 9:42 am to Hu_Flung_Pu
I guess they just enjoy shoulder problems?
Posted on 5/16/22 at 9:47 am to Hu_Flung_Pu
I arch on every bench. It makes a huge difference! What I haven't really figured out is body positioning for the incline bench. I try to lock scapulas and arch a bit, but I know I'm doing something wrong.
Posted on 5/16/22 at 10:03 am to FieldEngineer
quote:
What I haven't really figured out is body positioning for the incline bench
I've almost given up on having a full upper chest as a natty lifter. I still do it though.
Posted on 5/16/22 at 10:12 am to Hu_Flung_Pu
quote:
I've almost given up on having a full upper chest as a natty lifter. I still do it though.
so best things that ever worked for me for upper chest have been
1)setting the incline almost to 90 degrees....like 75-80 and hitting higher rep Db press. like 5 sets of 25 for warm up, think wenning warm up
2) weighted ring pushups with feet elevated for lots of volume. turn the rings out and squeeze them together the top.
3) believe it or not but high rep, high volume work with the trap bar, just pressing overhead was prolly the time i made the most gains in upper chest. I would do this 5x times a week and just shoot to get like 100 reps one day, 200 the next. did this for like 6-8 weeks and made best gains ever from this.
Posted on 5/16/22 at 10:31 am to lsu777
So you went from a caved chest to flat?
Posted on 5/16/22 at 10:56 am to Hu_Flung_Pu
quote:
So you went from a caved chest to flat?
frick off
Posted on 5/16/22 at 11:13 am to lsu777
Any of you guys do decline benches?
Posted on 5/16/22 at 11:27 am to CaptainDave
One thing I starting doing on bench which has helped me is looking back as far as possible away from the bar. Instead of looking straight up and watching the bar, arch your back, lift your chin, and look as far away from the bar as possible. It will be somewhat disconcerting at first because you cant watch the bar but i love the way it puts your body in the perfect position to hit your chest.
Posted on 5/16/22 at 11:35 am to FieldEngineer
quote:
Any of you guys do decline benches?
Not anymore because I need a spot for the bench at the snap fitness. Those pegs are high af and stick. The rotating group nowadays are skinny af and I wouldn't trust them to know when to grab it.
I mainly do dips now.
Posted on 5/16/22 at 11:37 am to FieldEngineer
quote:
Any of you guys do decline benches?
i dont, but i know the greyskull crew at the actual club are huge on slight declines for pec size.
i dont do them simply because i get plenty of pressing with the other exercises but 100% think they are good lift i just prefer dips or decline weighted ring pushups.
Posted on 5/20/22 at 9:48 am to DarthRebel
Well thanks for making me feel like a shrimp. Not an OT 6’2 225lb guy. Haha
Seriously though, appreciate the advice. Going to find a program and try and put on a little weight. I have an incredibly strict diet and may have to quit worrying about a little fat.
Seriously though, appreciate the advice. Going to find a program and try and put on a little weight. I have an incredibly strict diet and may have to quit worrying about a little fat.
Posted on 5/20/22 at 12:26 pm to Fe_Mike
do you have any videos you'd recommend watching to visualize? this is something ive always struggled with.
i feel my bench numbers could be alot higher with proper form.
i feel my bench numbers could be alot higher with proper form.
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