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for the people saying a powerlifting style bench doesn't work your chest...........I have a huge chest and 415 bench to disprove that lol.

don't use a suicide grip.

might require surgery as well as losing bodyfat.

You don't need an extreme arched powerlifting setup.....BUT you should NEVER bench flared elbows and you should ALWAYS squeeze your shoulders blades together.

that old school bodybuilder bench...

Rack pulls are easier but NOT better.

Original poster: congrats your on the right track. base your weights off percents. 80% of max is a good ball park.

time for you to go after 365 now. btw tell your spotters to not touch the damn...

that's not true at all. 8-10 reps is a 315 bench. depends on person and how fresh they are.

you clearly haven't handled that weight and are going off of one rep max calculators which are like...

Your lower back isn't arched. You need to drop hips more and arch lower back at start. You will feel tension on bar which is referred to as pulling the slack out of bar.

at that point you drive...

who supposedly "coached" you???? Weak points aren't whats causing you to get injured. Bad technique is.

Let me see a video of you pulling. I don't care if its old. But show me a video of you...

25 years

I believe im the one who recorded all these videos.

Im his training partner and hes weak. :D

holy **** dude......way to spam my page lololololol trying to get your 50

thank you sir. deadlifts have always been my best lift. im one of the few people who are good at pulling AND benching tho.

alright my man cant wait to see that.

as do I.........I also gave the most detailed helpful advice in this thread.

im sorry but please tell me where I said there are gimmicks? and something tells me your bench is in a shirt......

hahahahaha wooow and now I remember why I don't post on these forums or frequent forums anymore. bunch of freaking idiots lol

weak people giving other weak people advice. OP if you REALLY wanna...

you ARE NOT benching 315 for 10. please post a video.

But yes flare your elbows towards the top.

not really as important as just training properly tho.

yeah I was very very slow off the floor and it somewhat affected the rest of lift due to bar speed. fortunately I don't have lockout issues so once I get bar moving its a done deal....usually lol
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I don't mind dips but I agree skullcrushers are murder on elbows if trained heavy. and they dont typically help my bench.

better off with boards and pressdowns. I prefer pressdowns with grenade...