Bench - arch and tightness

Users viewing topic: & 1 Guest

walker		...	24-06-2015 @ 22:05
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	Come and have a session with me and Sob John!

liljohn		...	24-06-2015 @ 22:38
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Will do DrD And yeah I will have to walker. Plus been a while since seen you now lol

liljohn		...	25-06-2015 @ 09:26
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	matthewvc said: yeah you don't look tight plus looks like the bar is always behind your elbows a tiny bit. so not opening/flaring the elbows after halfway (looks like its almost 'falling' back into the rack - in competition you'll need to hold for a short time at full extension until the head judge gives you a rack command - so work on that too) as said don't worry about getting a big arch at this point - just plant the feet, push and squeeze glutes, squeeze scapula down and together, get lats tight as possible. something you would benefit from is a handoff too - your shoulders look pulled forward after you've unracked. Thanks for that Matthew Issue with hand off is I usually train alone when benching as often make that gym early mornings

hifilover		...	25-06-2015 @ 11:11
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Personally I think your bench set-up is too close to the wall so when you set yourself on the bench; you're not able to get yourself far enough under the bar to minimise the shoulder movement when un-racking the bar! Are you able to pull the bench away from the wall at all?! Also you need to try and focus on pulling the shoulder blades together just as you're about to un-rack the bar; this way they'll stay together and tight throughout the lift. Do this by visualising that you're pulling the bar apart between your hands / or bending the bar etc You also could do you pull your elbows in a lot more on the downward line of the press and keep them in tight on the press; they clearly flare out when you press back up Do you do enough back work (ie. to strengthen the lats)? If not do this and more and get that back built up (reverse grip, wide lat pull-downs, heavy dumbbell rows, heavy low pulley rows, chins, supinated rows and get some rear delt work ion there too)! You'll see all these on Youtube if you're unsure of what exercise they are specifically

liljohn		...	25-06-2015 @ 18:01
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	i could pull the bench away but then i better not miss a lift with no spotter bars haha why would it make a difference? don't think i quite follow you? and i will add more back work in as im sure more wont hurt

hifilover		...	26-06-2015 @ 09:59
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	As the bench is so close to the wall; you can't pull yourself through and under the bar to get yourself set properly IMO Also it stops you form being under the bar more as it's fairly behind you when you go to un-rack it; it'd be better if the bar was as close to being above your shoulders as possible so it makes for an easier un-rack! Have a watch of Mark Bell's vids: https://www.youtube.com/watch?v=SgCX4Sm5Gm0

MarkClegg		...	26-06-2015 @ 10:13
knock knock !! who's there ?? OLD SCHOOL SUGDEN Member 212, 11439 posts SQ 325, BP 212.5, DL 370 907.5 kgs @ 100kgs UnEq	I may well be alone on this view - I often am :-) But I encourage lads to just fking bench and that's it !! What I mean by this is - don't arch - don't fk about with tucking shoulders and elbows and pushing through Your legs and all that crap .. Just lie down and press .. Your best is 95kg ? Worry about all that bollox when your pressing 160kg in a few years .. Just get strong as f**k first .


AaronJ		...	26-06-2015 @ 11:19
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	Post Edited: 26.06.2015 @ 11:26 AM by AaronJ MarkClegg said:I may well be alone on this view - I often am :-) But I encourage lads to just fking bench and that's it !! What I mean by this is - don't arch - don't fk about with tucking shoulders and elbows and pushing through Your legs and all that crap .. Just lie down and press .. Your best is 95kg ? Worry about all that bollox when your pressing 160kg in a few years .. Just get strong as f**k first . This. I'm nowhere near good at benching, but AMHs advice in my thread was spot on. I've gone from an all time max of 120kg which I was stuck on for months, to benching 10 easy singles with 120 in my last session including some easy paused ones, in about six weeks. Just bench lots.

AaronJ		...	26-06-2015 @ 11:19
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	Post Edited: 26.06.2015 @ 11:19 AM by AaronJ Double post

walker		...	26-06-2015 @ 12:29
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	MarkClegg said:I may well be alone on this view - I often am :-) But I encourage lads to just fking bench and that's it !! What I mean by this is - don't arch - don't fk about with tucking shoulders and elbows and pushing through Your legs and all that crap .. Just lie down and press .. Your best is 95kg ? Worry about all that bollox when your pressing 160kg in a few years .. Just get strong as f**k first . Getting the technique right first is more important! Would you say the same for squat and deadlift??!!

walker		...	26-06-2015 @ 12:30
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	hifilover said:As the bench is so close to the wall; you can't pull yourself through and under the bar to get yourself set properly IMO Also it stops you form being under the bar more as it's fairly behind you when you go to un-rack it; it'd be better if the bar was as close to being above your shoulders as possible so it makes for an easier un-rack! Have a watch of Mark Bell's vids: https://www.youtube.com/watch?v=SgCX4Sm5Gm0 Mark Bell although great is far from the best to look at for setup on bench for a drugfree fed lifter...

aaron_lohan		...	26-06-2015 @ 13:02
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210 682.5 kgs @ 83kgs Eq	walker said: Getting the technique right first is more important! Would you say the same for squat and deadlift??!! I agree, just telling someone to bench is poor advice, if they have a crap technique it requires twice as much work to correct later and if you set up poorly to a bench you are asking for injury.

liljohn		...	26-06-2015 @ 21:50
Member 4013, 131 posts SQ 190, BP 115, DL 215 520.0 kgs @ 120kgs UnEq	Thanks for all your imput guys

1 2

You are here: Home → Forum → Training & Training Videos → Bench - arch and tightness

RETURN TO TOP