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re: what's the correct way to bench press
Posted on 4/14/19 at 11:20 am to Hu_Flung_Pu
Posted on 4/14/19 at 11:20 am to Hu_Flung_Pu
But then you decrease your ROM. To each their own but I disagree right back. 
1
Posted on 4/14/19 at 11:50 am to GeorgeTheGreek
Bench press on barbell is for heavy lifting. Use flyes or other isolating movements for increased ROM. It's about longevity and using exercises efficiently.
Also your elbows should not go below the bench as it increases the torque on your shoulders. Arching let's you secure your shoulder and touch your chest.
Also your elbows should not go below the bench as it increases the torque on your shoulders. Arching let's you secure your shoulder and touch your chest.
This post was edited on 4/14/19 at 12:08 pm
Posted on 4/14/19 at 12:11 pm to Hu_Flung_Pu
I agree that there are better movements for muscle growth.
No doubt you can train for one rep max. You can also train volume too and increase stamina.
But if you’re specifically wanting to achieve muscle growth and still bench (because who doesn’t like bench day) then flat bench is, in my opinion, the better option.
If you want to achieve a greater one rep max, arch the back. Decrease your distance and get after it.
quote:
Bench press on barbell is for heavy lifting
No doubt you can train for one rep max. You can also train volume too and increase stamina.
But if you’re specifically wanting to achieve muscle growth and still bench (because who doesn’t like bench day) then flat bench is, in my opinion, the better option.
If you want to achieve a greater one rep max, arch the back. Decrease your distance and get after it.
Posted on 4/14/19 at 12:29 pm to GeorgeTheGreek
I think you are either misunderstanding what I mean by arching or reading bad articles. I'm not trying to be rude but a flat back is not good for benching no matter your goal.
Get the mindset that lifting heavy means a one rep max out of your mind for a second. Lifting heavy is relative to any rep range.
Overarching is bad because it puts unnecessary strain on the lower back and provides too little ROM for optimum muscle growth. It is designed got maximum effort 1-3 rep maxes which shouldn't be done often.
Flat bench is bad because it doesn't allow proper tightness and securing joints. The amount of shoulder rotation to go all the way down to the chest is very bad for the shoulder. It also doesn't allow optimum weights to be used as you compromise bracing.
The upper back needs to be flat to the bench,shoulder blades pinched, lats engaged, and elbows touching the lats. You can't do this with a flat mid and lower back.
Get the mindset that lifting heavy means a one rep max out of your mind for a second. Lifting heavy is relative to any rep range.
Overarching is bad because it puts unnecessary strain on the lower back and provides too little ROM for optimum muscle growth. It is designed got maximum effort 1-3 rep maxes which shouldn't be done often.
Flat bench is bad because it doesn't allow proper tightness and securing joints. The amount of shoulder rotation to go all the way down to the chest is very bad for the shoulder. It also doesn't allow optimum weights to be used as you compromise bracing.
The upper back needs to be flat to the bench,shoulder blades pinched, lats engaged, and elbows touching the lats. You can't do this with a flat mid and lower back.
Posted on 4/14/19 at 12:53 pm to Hu_Flung_Pu
quote:
Get the mindset that lifting heavy means a one rep max
The entire point of a competition powerlifter is increasing their one rep max. But I digress...
We’re going to go in circles so I’ll just cut it off and say I disagree with you in general. Your lower back being arched to gain leverage is perfectly ok... but I’ve seen guys essentially up on their shoulders which is terrible. We may not disagree in whole but I think arching is a slippery slope for some.
Posted on 4/14/19 at 4:05 pm to L1C4
Keep arms bent at 90 degree angles when beginning. Hand out too wide or in too narrow will hurt elbows or shoulders
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