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  1. #1
    Registered User SionX's Avatar
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    During bench press do you really pull bar apart?

    When you are bench pressing are you meant to be trying to pull the bar apart throughout the exercise or are you supposed to be trying to squeeze your hands towards each other? Are you only meant to do this at a certain part of the movement e.g. the concentric or the negative?
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  2. #2
    Encyclochuzzle chazzy1864's Avatar
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    I think i understand what you imply.

    I've found a way to help people feel the effects in their chest, is to imagine bending the bar into a horseshoe shape, away from their body, so bend the outer edges up/away from you.
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  3. #3
    300,400,500 tayneltru's Avatar
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    I've never really thought about benching that way. I'd guess you might want to try to squeeze your hands together like the way you'd use dumbbells, but idk? I'll think about it for monday. Normally I just think of squeezing the bar on its way up and trying to push myself into the bench not push the weight away from me.
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    Registered User Askari2010's Avatar
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    Originally Posted by chazzy1864 View Post
    I think i understand what you imply.

    I've found a way to help people feel the effects in their chest, is to imagine bending the bar into a horseshoe shape, away from their body, so bend the outer edges up/away from you.
    Yeah thats what I try and visualise when im benching.
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    I find that when you try to snap the bar, just like youd snap a pencil, you feel a bit more in control and can move more weight. I often forget this cue though.
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    I literally bend the bar as I bench, so it is kind of like a bench/pec dec flye, but most people aren't that strong.
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    Originally Posted by Defiant1 View Post
    I literally bend the bar as I bench, so it is kind of like a bench/pec dec flye, but most people aren't that strong.
    damn you!

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    just push it away from you brah
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    Originally Posted by jdmalm123 View Post
    damn you!

    lol


    I always try to, but I find it hard to maintain that type of grip when lifting it off the j-hooks...
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    "Bend steel in your bare hands" Def1?

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    I understand Chazzy's explanation but when I do incline or regular presses, I'm really too concerned about getting the bar up as opposed to "bending" it. However, an interesting idea, OP. Good visualization on your part.
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  11. #11
    'Defiant to Injuries' Ironlife's Avatar
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    This is something that i just cant get myself to do..lol I have tried a few times but i just dont seem to be able to do this and stop the bar from crushing me.
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  12. #12
    Registered User inkedouttrucca's Avatar
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    stick to dumbell incline youll pump that chest up way more then a flat bench. get a good stretch at the bottom and a hard squeeze at the top. feel those tits work
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  13. #13
    Registered User SionX's Avatar
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    Thumbs up

    The reason I ask is because I'm stalling on the bench (203lbsx4) and am trying to do everything I can to keep progressing. Looked at David Tates videos and they were pretty good and I think I'm close to getting the leg drive but what you actively try to do while benching is where I get stuck. I mean I am not trying to build a huge chest (tho that would be nice) but am aiming to be competing in raw powerlifting (which is obviously different form than the suited bench) and I ALWAYS get stuck at the bottom and I trying to figure out how to get around this
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  14. #14
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    yep, squeeze
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    Originally Posted by chazzy1864 View Post
    is to imagine bending the bar into a horseshoe shape, away from their body, so bend the outer edges up/away from you.
    wow thats a good way of putting it I gotta try that out cause I always have a tough time consitantly feeling and pushing with my pecs
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  16. #16
    Registered User SionX's Avatar
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    Question

    If you are trying to bend the bar like a horseshoe wouldn't you be squeezing your hands toward each other? Sorry I just have very bad mechanical reasoning so someone please explain
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    I bend it in the direction so it would be an upside-down 'U' shape if I could actually bend it. Not the other way.
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    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by SionX View Post
    If you are trying to bend the bar like a horseshoe wouldn't you be squeezing your hands toward each other?
    Thats what my girlfriend asked me.
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  19. #19
    Registered User _OZ_'s Avatar
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    Pulling hands apart is a powerlifting technique and it makes you use more triceps with the aim of lifting more weight. If you want to use more chest flex your pecs while lifting. Some people find pushing their hands inwards (towards each other - they won't actualy move but it's the contraction you're after) helps get a greater chest contraction by doing this.
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  20. #20
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    Originally Posted by _OZ_ View Post
    Pulling hands apart is a powerlifting technique and it makes you use more triceps with the aim of lifting more weight. If you want to use more chest flex your pecs while lifting. Some people find pushing their hands inwards (towards each other - they won't actualy move but it's the contraction you're after) helps get a greater chest contraction by doing this.
    I always thought pulling hands apart engages the lats more on the negative part of the lift for more controlled decent,

    Works for me anyway
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  21. #21
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by SionX View Post
    If you are trying to bend the bar like a horseshoe wouldn't you be squeezing your hands toward each other? Sorry I just have very bad mechanical reasoning so someone please explain
    Yes, push the outside of your hands towards each other (i.e. try to lead with the pinkies)
    Originally Posted by _OZ_ View Post
    Pulling hands apart is a powerlifting technique and it makes you use more triceps with the aim of lifting more weight. If you want to use more chest flex your pecs while lifting. Some people find pushing their hands inwards (towards each other - they won't actualy move but it's the contraction you're after) helps get a greater chest contraction by doing this.
    ^ That. Doing the horseshoe away from you (at least for me) helps get a better chest contraction.
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    Dave Tate claims to imagine you are pushing yourself into the bench. look up his vid. it worked for me

    edit: just saw your post lol....."my bad"
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    I normally push up, not the sides.
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