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Flat Back Benching?

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richcooperIconFlat Back Benching?24-02-2013 @ 10:04 
Member 1882, 120 posts
SQ 310, BP 230, DL 330
870.0 kgs @ 140kgs UnEq
Recently I've spent a little more time in the gym and decided to try to get my bench press up. Now having read numerous articles about driving through your feet and arching your back etc and watching Mr Pateman's constant impressive benching it made me realise that I have very little technical ability as I seem to bench better with my back flat or even with my legs in the air.

This begs the question, how much am I sacrificing in terms of 1RM by doing it this way? If I can bench xxxkg with a flat back, how much could I add by learning the correct technique? Or am I perhaps over thinking it all?

Cheers
haydnwardIcon...24-02-2013 @ 10:25 
Member 3148, 473 posts
SQ 180, BP 145, DL 210
535.0 kgs @ 87kgs UnEq
You bench 230, thats enough! Lol all I can say is from my own experience, I used to bench flat and maxed at a measly 120, I started training with proper ex power lifter/current strongman who showed me how to bench and is sored to 145. However, by your numbers im guessing your a wayyy more advanced lifter so prob wouldnt benifit as much, but, I think it def would benifit adding afew extra kgs to it.
BigMaccaIcon...24-02-2013 @ 10:39 
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I roast my own beans (coffee snobbery)
Member 798, 9503 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
It's definitely something worth trying mate.

I've personally worked with a few 'flat backed' bencher's (not newbies either) and have had great results fairly quickly once showing them a bit of setup technique (10 - 15% on their one rep max in a couple of sessions is typical).

However, you're pushing some massive weight at the moment so you can't being doing it that badly in the first place Grin
richcooperIcon...24-02-2013 @ 11:08 
Member 1882, 120 posts
SQ 310, BP 230, DL 330
870.0 kgs @ 140kgs UnEq
Kind of you both to say regarding my current numbers. So is there a set pattern, routine, sequence to starting the lift because as it stands I just kinda get under it and have a go. Also in regards to grip, I prefer suicide, just feels better for me or should I get my thumb wrapped round?
OxmanIcon...24-02-2013 @ 11:17 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Feel stupid advising someone far stronger than me but i think it would help loads too. I'm just getting into more leg drive myself, this vid by Andy Boltons really helped me.

http://www.youtube.com/watch?v=R4llB6tmYlM&list=PL2B402F83...

I think your number will be even more impressive if you get leg drive going on! Massive lift already!
ursusIcon...24-02-2013 @ 11:20 
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Man up and have a fuckin coffee
Member 2086, 9728 posts
SQ 340, BP 252.5, DL 300
892.5 kgs @ 158kgs UnEq
Hey Rich, come down and have a session with me pal and well sort something out mate you are already really powerful , with a few tweaks you would see a significant difference but it will take a bit of practise and we would have to get rid of any touch and go work. Its been a while anyway mate and we could use it as an excuse to catch up !!
richcooperIcon...24-02-2013 @ 11:51 
Member 1882, 120 posts
SQ 310, BP 230, DL 330
870.0 kgs @ 140kgs UnEq
Oxman that video was about the most simple I've seen the set up broken down, a quality find. Cheers mate

Mr Pateman I think that sounds like a plan, I've recently worked on my stop presses which helped my numbers jump over the 500lb mark. I believe you have a previous T&G attempt video'd from my last visit to the Warehouse over 12 months ago.
That said I did have a mess about this week with T&G with a bit of weight.

http://youtu.be/R5Rh9FZOjKE

I'm certainly not claiming it as a lift but was fin trying with my go go gadget arms.

What you like for time during the week Jay cuz as it stands work has me occupied Saturdays and Sundays
OxmanIcon...24-02-2013 @ 12:10 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
No problem mate, it was passes on to me on here so happy to pass it along. Sounds like Jay will solve all anyway!
brownbearIcon...24-02-2013 @ 12:15 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Is that 260kg rich
richcooperIcon...24-02-2013 @ 12:31 
Member 1882, 120 posts
SQ 310, BP 230, DL 330
870.0 kgs @ 140kgs UnEq
brownbear said:Is that 260kg rich


260ish, give or take a couple of kg for sh*tty plates
MarkIcon...24-02-2013 @ 12:41 
Member.
Member 2171, 1612 posts
richcooper said:
260ish, give or take a couple of kg for sh*tty plates


That is awesome! T&G or not, if you are flat back benching that sort of weight with some guidance you'll be pushing some crazy weights in the next 6-12 months!
dr_hazbunIcon...24-02-2013 @ 13:16 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
richcooper said:

http://youtu.be/R5Rh9FZOjKE



Very impressive, Rich.
ursusIcon...24-02-2013 @ 14:42 
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Man up and have a fuckin coffee
Member 2086, 9728 posts
SQ 340, BP 252.5, DL 300
892.5 kgs @ 158kgs UnEq
for the next two weeks coming up to my bench comp i will be busy. After the 9th of march come down during the weekday afternoons and well have a big bench session .
brownbearIcon...24-02-2013 @ 14:53 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
richcooper said:
260ish, give or take a couple of kg for sh*tty plates


Pretty awesome rich! No wrist wraps ouch!
richcooperIcon...24-02-2013 @ 14:56 
Member 1882, 120 posts
SQ 310, BP 230, DL 330
870.0 kgs @ 140kgs UnEq
ursus said:for the next two weeks coming up to my bench comp i will be busy. After the 9th of march come down during the weekday afternoons and well have a big bench session .


Ok mate cool. Good luck for the comp and I'll definitely come over after the 9th

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