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bench tech for comps

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RossAIconbench tech for comps14-05-2012 @ 13:29 
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I compete in powerlifting occasionally but have never had any technique to it at all. This has never been much of an issuebut when I'm reaching my limits I seem to lift my hips of the bench. Can anyone give me some advice or tips to help stop it. Also, I had some advice to wear Olympics shoes on the lift. Is this helpful as well?
leeboyIcon...14-05-2012 @ 13:35 
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do i love snipers? hellyeah
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ok i will get the t**t answer out of the way for you. dont lift your hips?
MattD90Icon...14-05-2012 @ 13:35 
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Skaven for the win !!
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730 total with poor technique ?! there's hope for me yet lol
richieallenIcon...14-05-2012 @ 14:53 
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RossA said:I compete in powerlifting occasionally but have never had any technique to it at all. This has never been much of an issuebut when I'm reaching my limits I seem to lift my hips of the bench. Can anyone give me some advice or tips to help stop it. Also, I had some advice to wear Olympics shoes on the lift. Is this helpful as well?


i would keep doin what your doin fella 195 bp isnt to be sniffed at...good work
AdamCIcon...14-05-2012 @ 15:25 
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Where do you place your feet when benching?

Having them forward rather then back towards your hips may help, but will affect how much you can arch
FAT_SAMIcon...14-05-2012 @ 15:34 
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more like 'FAT TROLL'
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Post Edited: 14.05.2012 @ 15:35 PM by FAT_SAM
I am less inclined to lift my arse up when I get a really tight arch like this (notice how I pull myself under the bar) than when I bench flat backed.



If you are training on a bench that is very low to the ground you are more likely to lift your arse up because you can't get as tight a setup.

RossA said: Also, I had some advice to wear Olympics shoes on the lift. Is this helpful as well?


Yes, if you bench with flat feet. If your fed allows you to curl your feet up then no.
AdamCIcon...14-05-2012 @ 15:39 
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In theory oly shoes would make it easier to tuck your feet under your hips so may make the issue worse
FAT_SAMIcon...14-05-2012 @ 16:00 
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more like 'FAT TROLL'
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AdamC said:In theory oly shoes would make it easier to tuck your feet under your hips so may make the issue worse


I tore my hip flexor again a few weeks ago so couldn't arch/bench with my normal style so have been doing flat backed and flat foot benching with oly shoes and I haven't been lifting my arse up like when I use flat shoes.
milsyIcon...14-05-2012 @ 16:33 
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Ne n coner a fuickex .ay ouse part we .be
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Use a realy loose singlet and spray glue on the arse no one will ever see your hips leave the bench Wink haha

Some people find it easier keeping the feet infront of the knee so you push out rather than up when you drive your legs can depend on leg length and bench hieght
RossAIcon...14-05-2012 @ 16:58 
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All really helpful thanks guys. Even the obvious ones like just don't lift lol :-) I think I'll put my feet further forward and maybe not bother with the Oly shoes. I've never really had any technique to my lifting so just thougut it may help my lifts if I improved it.

Thanks again fellas
RossAIcon...14-05-2012 @ 17:54 
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FAT_SAM said:I am less inclined to lift my arse up when I get a really tight arch like this (notice how I pull myself under the bar) than when I bench flat backed.

If you are training on a bench that is very low to the ground you are more likely to lift your arse up because you can't get as tight a setup.
Yes, if you bench with flat feet. If your fed allows you to curl your feet up then no.


It's the gbpf. Don't think they do mate. My first comp I failed a press cause my foot twitched. It's pretty strict.

Thanks for the advice though dude ;-)
RossAIcon...14-05-2012 @ 17:55 
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i love food
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Massive press by the way!
RossAIcon...14-05-2012 @ 17:55 
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i love food
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Massive press by the way!
RossAIcon...14-05-2012 @ 17:55 
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i love food
Member 1042, 441 posts
SQ 265, BP 212.5, DL 325
802.5 kgs @ 129.1kgs UnEq
Massive press by the way!
RossAIcon...14-05-2012 @ 17:55 
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i love food
Member 1042, 441 posts
SQ 265, BP 212.5, DL 325
802.5 kgs @ 129.1kgs UnEq
Massive press by the way!

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