Dan Green bench press setup video - Does your style differ?

[EjnarKolinkar]

How does your style differ, and why is it better than Dan's for your goals?

[-=FLEX=-]

I try to do exactly that every time.

My bench sucks.

[Phattso]

For me, I do not push my feet back that far, nor do I arch my back that much. The reason is because I am not a powerlifter. I have gone back to bodybuilding basics.

For Dan Green, he is one of the best and a great powerlifter. World record holder, too.

[pharmamarketer]

My favorite powerlifter. I try and do exactly what he does. Except I use a suicide grip. I need to stop doing it as I am freaked out by it. But for some reason as the weight goes up it is uncomfortable to be to have my thumb wrapped around the bar

[-=FLEX=-]

Except I use a suicide grip.

Me too. On just about everything.


Doesn't freak me out though. Feels perfectly natural for me.

[Juggertha]

I find the PL ROM harder on my shoulders for some reason. Bringing it mid pec feels great for me - bringing it to the base of the sternum makes my shoulders feel all sorts of uncomfortable.

Truth is, my body seems better designed for a close grip bench.

[Stalldad]

I end up in the same body position for the bench but I tend to start with my head farther toward the top of the bench, set my feet then lift myself up and pull shoulders together and move my head down under the racked bar to get a slight arch in my back.

[Karl_Hungus]

I pretty much do exactly the things he mentions but I also concentrate on squeezing the bar as hard as I can....especially at the bottom portion of the lift. Makes a noticeable difference.

re suicide grip: In addition to the inherent dangers of the suicide grip is that you also sacrifice power. One technique that a lot of powerlifters use is to actively try and pull the bar apart in an effort to increase contribution of the triceps. Even when not thinking about it, there is a lot of lateral pulling on the bar when approaching max weights.....which you can't do very well with a suicide grip. You will bench more with a regular grip.

[EjnarKolinkar]

My favorite powerlifter. I try and do exactly what he does. Except I use a suicide grip. I need to stop doing it as I am freaked out by it. But for some reason as the weight goes up it is uncomfortable to be to have my thumb wrapped around the bar

I have the discomfort getting my thumb around the bar too. It is like my thumb is too far from my wrist to get the bar to set on the pad of my hand. I have been trying to rotate my wrist a bit to make it work.

I like the setup in the video, pieced mine together from other vids. Saw this one today and really liked it. I do make an elbow correction on the eccentric to get the bar down to my sternum though.

[jjd975]

I try to bench that way, only difference is I like my feet closer together, touching almost. As for the motion I would say I take the bar down a little higher, its just what feels best

[ilovethe80s]

Yes on everything he outlines on the vid. I get on the bench a little differently than what he does. I stand in front of the bar and arch into a tight back bend to get on the bench. I have a lot of flexibility and an 'extreme' arch. I use that to my advantage, because my leverages afford me enough 'dis'advantages haha.. My bench is nothing to write home about, it is steadily going up, though

One other thing different is that I push in a straight line, not up toward the head. The lockout portion of my bench is not cemented, so that could change in the future. Straight feels shortest for me right now.

And my rotators are always happy in spite of a wide bench grip from having the shoulders tucked so far back

I have the discomfort getting my thumb around the bar too. It is like my thumb is too far from my wrist to get the bar to set on the pad of my hand. I have been trying to rotate my wrist a bit to make it work.

I have this too, sometimes. Thinking of a dumbbell facing bench, or even doing a bit of light palms-facing db benching pre-bench usually helps me out.

[evo3129]

I try to follow pretty much what he counsels there as well. The only problem I have is that to get in the identical position to him with a proud chest and scapular retracted I seem to have to be up on the balls of my feet.

I think perhaps I have tight hip flexors or a tilted pelvis. Probably both.

[MartinMaggie]

My grip is narrower and arch is smaller. Before I went to 531 program, I never understood importance of legs in benches. Or whole setup in fact.

[mikieson]

never would follow a powerlifters bench form.they arch their bodies in ways not natural to have less movement and appear stronger then they are. just my opinion on the matter.

[Flounderbout]

My bench is nothing to write home about, it is steadily going up, though

I'm sure the second part of this statement is true, but the first part definitely isn't. I have seen the video.

[Flounderbout]

I try to follow pretty much what he counsels there as well. The only problem I have is that to get in the identical position to him with a proud chest and scapular retracted I seem to have to be up on the balls of my feet.

I think perhaps I have tight hip flexors or a tilted pelvis. Probably both.

I have exactly the same - if I get my feet flat then most of the arch has gone (and a lot of the core tightness). I have crappy hip flexion too so that may be the answer!

[Danimal]

my setup is pretty much the same as the video.

[-=FLEX=-]

I have exactly the same - if I get my feet flat then most of the arch has gone

Same here.

I'm inclined to just use what works for me...

[Danimal]

there is nothing wrong with being up on the balls of your feet if that's what works for you.

[Smelly bull]

powerlifters.... appear stronger then they are. just my opinion on the matter.

WTF is this???

Pretty much follow the same setup, I really like his comments about digging your back into the bench....which is why (get ready for some fashion tips) I bench in cotton shirts with some chalk on the back.

[Flounderbout]

Same here.

there is nothing wrong with being up on the balls of your feet if that's what works for you.

Good to know - thanks both.

[EjnarKolinkar]

IDK, is there a cut off for how narrow a competition bench can be like there is a max width. Suppose I should jus google that.

My grip is narrower and arch is smaller. Before I went to 531 program, I never understood importance of legs in benches. Or whole setup in fact.

I use the ring finger for alignment, but that is pretty narrow for my wingspan. Feels good. You setting up inside the rings?

I have this too, sometimes. Thinking of a dumbbell facing bench, or even doing a bit of light palms-facing db benching pre-bench usually helps me out.

That's an excellent cue, thanks.

[Get-n-fit]

Hmmm...I didn't realize there was a width limit. I've been seeing a lot of comp vids with PL'ers with there hands as wide as possible. Anyways, yup, that's the form I shoot for. I like to do light BB rows or pull ups between sets to help get blood to my uppder back / shoulder blades also. Helps me keep them flexed and tight through out the bench press.

[ilovethe80s]

Hmmm...I didn't realize there was a width limit. I've been seeing a lot of comp vids with PL'ers with there hands as wide as possible.

An illegal wide grip would be considered out past the rings, as in no fingers are touching the rings. Training illegal wide is awesome for chest strength, but really rough on the shoulders. Not a move to really go heavy or max out on. They say 6 or so reps for that.

I don't believe there are any regulations on how narrow you can go.

I'm sure the second part of this statement is true, but the first part definitely isn't. I have seen the video.

Thank you . The technique has come a long way, just patiently putting in the work for the numbers to follow haha

[bigtallox]

Hmmm...I didn't realize there was a width limit.

Yup, 82 cm. Just another reason why benching sucks for guys with long arms.

I've been seeing a lot of comp vids with PL'ers with there hands as wide as possible.

Most of the powerlifters I know bench pretty narrow. Most of the bench only guys I know have pretty short arms, I doubt they could go outside of the rings if they wanted to.

[Get-n-fit]

Yup, 82 cm. Just another reason why benching sucks for guys with long arms.



Most of the powerlifters I know bench pretty narrow. Most of the bench only guys I know have pretty short arms, I doubt they could go outside of the rings if they wanted to.

Yeah, I get what you're saying. If you get a chance, this is the thread I saw several super wide grips on, maybe it's just something a few people are doing.
http://forum.bodybuilding.com/showth...ide+grip+bench

[IIISpartacusIII]

I bench exactly how Dan Green recommends and yet my bench sucks too. Maybe it's my chimpanzee-like long arms or maybe I just suck but I'm still on a mission to get all my lifts up. Stabilizing your body and using your entire body to bench rather than just flat backed pushing makes a big difference on how the bench feels and how the weight goes up.

[drudixon]

Good video. I like benching on my upper traps like Dave Tate does, set my feet then push my hips towards my shoulders to increase back arch. I have to keep feet closer to my head than my knees or else my hips rise when I push. I try to remember what Karl said about tearing the bar apart, but often forget.

That said, I doubt I'm good for even 275 right now, so wtf do I know. Hell, maybe not 250... /cry

[RT1957]

Thanks for the vid....good info to think about, some nice mental thoughts for my next Bench session Saturday

[EjnarKolinkar]

Thanks for the vid....good info to think about, some nice mental thoughts for my next Bench session Saturday

Long as we are getting into Tate, and ripping bars apart in general , here are two other vids RT dont know if you might caught them already. One is featured in this sticky http://forum.bodybuilding.com/showth...#post381790881