View Full Version : Help me with bench setup (video)
psixcr
05-28-2009, 01:55 AM
I'm a strong puller and decent squatter, but the bench is by far my worst lift (PR 5x220@180lbs). And as I'm getting serious about powerlifting this has to be fixed. Previously I have benched with the whole foot on the floor, but I was thinking I should get a bigger arch to cut down the ROM as I'm not that big and seem to be built for pulling and not benching.
This video shows an attempt at a new setup, and I sure was thinking I was arching alot more than the video shows. Hands are kept at max width. All input and advice for giving me a bigger bench is appreciated. Thanks.
7fKvxNniun8
dantheman999
05-30-2009, 03:26 PM
I'm a strong puller and decent squatter, but the bench is by far my worst lift (PR 5x220@180lbs). And as I'm getting serious about powerlifting this has to be fixed. Previously I have benched with the whole foot on the floor, but I was thinking I should get a bigger arch to cut down the ROM as I'm not that big and seem to be built for pulling and not benching.
This video shows an attempt at a new setup, and I sure was thinking I was arching alot more than the video shows. Hands are kept at max width. All input and advice for giving me a bigger bench is appreciated. Thanks.
7fKvxNniun8
Try bringing your feet on the bench and digging your shoulder blades in, then force your but down and then put your toes to the ground like you have it. I find it helps me get a better arch. Then i actively press my heals into the ground, sometimes its painful because everything is so tight and it just makes it tighter, but i get much better leg drive.
Poppy83
05-31-2009, 09:22 AM
x2 on what Dantheman said!
I'm curious, though. You say that you're a strong puller and a decent squatter. How much do you squat and dead?
psixcr
05-31-2009, 09:28 AM
x2 on what Dantheman said!
I'm curious, though. You say that you're a strong puller and a decent squatter. How much do you squat and dead?
I'll try that then, thanks.
Well, everything is relative and I have only trained for 1.5 years. But my best deadlift is 5x210kg (462lbs) and best squat is 5x160kg (352lbs) weighing about 81kg (180lbs). Haven't even tried lower reps than 5, yet.
Poppy83
05-31-2009, 09:30 AM
^Relative or not, those are some good numbers.