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  1. #1
    Registered User halogenic's Avatar
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    Bodybuilder or Powerlifter style bench press

    I watched these videos on Bodybuilder vs Powerlifter style bench press early today and they got me wondering what kind of approach other people are taking.

    They may not be the best examples, but hopefully they highlight where the question below is coming from.

    What kind of approach do you take, vs what kind of lifter are you?

    My own personal training program is more inline with bodybuilding. However when it comes to the bench I try to engage the full body to lift as much as possible, rather than trying to isolate the chest and build hypertrophy.


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  2. #2
    Registered User jdtemple's Avatar
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    The first one lost me at "put your feet on the bench". Powerlifting style for me!
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  3. #3
    No longer in denial Nikonguy's Avatar
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    Disclaimer: My bench sucks

    I've found that the powerlifting style of bench puts a lot less stress on my shoulders. Leg drive is a beautiful thing.
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  4. #4
    Registered User halogenic's Avatar
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    Here's a better example for Powerlifting style Bench

    http://articles.elitefts.com/article...you-can-bench/
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  5. #5
    Registered User Most Muscular's Avatar
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    I "used" to be a bodybuilder and I can say I"ve NEVER put my feet on the bench.
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  6. #6
    Kicking sarcopenia's azz ljimd's Avatar
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    Tried the feet on the bench years ago when I saw one of Weider's boy doing it in a magazine. Didn't like it, felt like it threw my balance off with heavy weight. Never went back to it.
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  7. #7
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    Originally Posted by jdtemple View Post
    The first one lost me at "put your feet on the bench". Powerlifting style for me!
    Thats "joint stress transfer" lol. sorry not for me either.
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    Powerlifter?

    "It doesn't matter what exercise you do, but man was made to move, to eat sparingly, to work hard and to screw as much as he can manage. Do all that, and you will look as good as your genes will let you, be content as the arseholes around you will allow, and maybe get a few screws. The particular virtues of weight training are in the discipline it brings to both mind and body, and, if you do it right, it will make you look good naked and do well what you got your clothes off to do." Georgeoz
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  9. #9
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    Excepting the feet on the bench, I appreciate differences in style. The last thing he says in the bodybuilding video, it's not how much you lift, but how you lift it. That I appreciate.

    After a recent short break/de-load, I began examining my bench technique. For me, it is about keeping wrists from bending under bar, and using thumbless grip.
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  10. #10
    Da1UnV bodyhard's Avatar
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    Originally Posted by bodyhard View Post
    LMFAO Hanz and Franz.....

    They Lift Things Up and they Put Them Down!
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  12. #12
    Kettlebear Marius_Ursus's Avatar
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    Originally Posted by Nikonguy View Post
    Disclaimer: My bench sucks

    I've found that the powerlifting style of bench puts a lot less stress on my shoulders. Leg drive is a beautiful thing.
    Me, too. Powerlifting style with that deep spinal arch generates a lot of force as well.
    http://forum.bodybuilding.com/showthread.php?t=166701901

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  13. #13
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    I don't do either of those. Feet on bench? No.

    My goal is chest hypertrophy, so I use DBs, back flat, elbows more out then in.
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    High Plains Lifter Mark1T's Avatar
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    I guess mine is a mix. I keep my feet back as much as possible. I do arch my back, but not to the point that you can see air between my back and the bench. I also keep my shoulder blades tight.

    I used to do a burn out set on flat bench with feet on the bench. It makes to use good form by keeping your back and butt on the bench.
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    Kettlebear Marius_Ursus's Avatar
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    Originally Posted by GreenWave1 View Post
    I don't do either of those. Feet on bench? No.

    My goal is chest hypertrophy, so I use DBs, back flat, elbows more out then in.
    There's a very important distinction. Excellent point about hypertrophy. Generating maximum force isn't a primary concern for bodybuilding any more than hypertrophy is for powerlifting.
    http://forum.bodybuilding.com/showthread.php?t=166701901

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  16. #16
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    Originally Posted by Marius_Ursus View Post
    Me, too. Powerlifting style with that deep spinal arch generates a lot of force as well.

    Leg drive, tight core, shoulder blades together, yup, powerlifting style for me.
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    Powerlifting style -- much easier on the shoulders and less likely to result in injury.
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  18. #18
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Stopped watching at the mention of "Joint Stress Transfer," or whatever.

    Putting the feet on the bench? Please.








    I remember reading some of Scot Abel's articles in Muscle Mag International, back in the day. He was a windbag then, and I see he hasn't changed much since.
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  19. #19
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    Bodybuilding style only for pump sets.Lol.
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    Plifting
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    Scott Abel is a ****ing idiot.
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    Registered User halogenic's Avatar
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    Ignore the feet on the bench thing. That's a red herring.

    Dave Tate shows Powerlifting style bench here, where the goal is to lift as much weight as possible. In the PL style it's a full body lift, using your shoulders, glutes basically everything you've got. I think from memory he also gives a tip on how to minimize the distance the bar has to travel.

    It gives a better idea of how it's different from Bodybuilding Bench, where the goal is to isolate the chest and build hypertrophy. The focus here in this case for the BB Bench isn't on how much weight your lifting.

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  23. #23
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    Originally Posted by halogenic View Post
    I watched these videos on Bodybuilder vs Powerlifter style bench press early today and they got me wondering what kind of approach other people are taking.
    Just recently moved over to more of a PL style. It's a lot easier on my shoulders, though I still find the movement a bit awkward.
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  24. #24
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    Of course mine is PL! When someone says put your feet on the bench, you should RUN! Geez..

    People confuse me about lifting PL vs BB styles. PL style is not just about set up. I hear complaints of lack of strength, lack of growth, shoulder pain, other joints, etc. FOR ME, using the PL "style" saves joints, increases power and gets a better result whether it be hypertrophy OR power (regardless of the exercise). Leg drive, tight core, shoulder blades together, and the build up of internal pressure CREATE stability in everything you do.

    Example: Lat pull downs. I set up basically as I do for a heavy bench - tight grip, arch, tight core, and grip the seat with hips. The "pull" is the same as the descent of the bench - tight and controlled. Just grabbing the bar and squeezing the lats reduces the amount of force generated, and even the feel for hypertrophy.
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    Originally Posted by David Wiggins View Post
    Of course mine is PL! When someone says put your feet on the bench, you should RUN! Geez..

    People confuse me about lifting PL vs BB styles. PL style is not just about set up. I hear complaints of lack of strength, lack of growth, shoulder pain, other joints, etc. FOR ME, using the PL "style" saves joints, increases power and gets a better result whether it be hypertrophy OR power (regardless of the exercise). Leg drive, tight core, shoulder blades together, and the build up of internal pressure CREATE stability in everything you do.

    Example: Lat pull downs. I set up basically as I do for a heavy bench - tight grip, arch, tight core, and grip the seat with hips. The "pull" is the same as the descent of the bench - tight and controlled. Just grabbing the bar and squeezing the lats reduces the amount of force generated, and even the feel for hypertrophy.
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    Originally Posted by David Wiggins View Post
    Of course mine is PL! When someone says put your feet on the bench, you should RUN! Geez..

    People confuse me about lifting PL vs BB styles. PL style is not just about set up. I hear complaints of lack of strength, lack of growth, shoulder pain, other joints, etc. FOR ME, using the PL "style" saves joints, increases power and gets a better result whether it be hypertrophy OR power (regardless of the exercise). Leg drive, tight core, shoulder blades together, and the build up of internal pressure CREATE stability in everything you do.

    Example: Lat pull downs. I set up basically as I do for a heavy bench - tight grip, arch, tight core, and grip the seat with hips. The "pull" is the same as the descent of the bench - tight and controlled. Just grabbing the bar and squeezing the lats reduces the amount of force generated, and even the feel for hypertrophy.
    That sounds good to me. Plus you said it much better than I could.
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    Do any here use a multi-position bench in which the legs can be raised up while the back is inclined, producing a V shaped bench? I use this position while benching dumbells in inclined position. Not exactly like putting feet on bench during a flat bench press, but it does take the lower body out of equation while benching. Of course, it's only while benching on an inclined bench, and I could place the lower portion flat allowing feet to touch ground. However, I'll often reduce weight from max while benching inclined, and focus on chest. Removing legs reduces overall compound nature, and is not used for maximum bench.

    I often read how necessary it is to change up styles, routines, excercise moves, ect. I think everyone's assuming "Bench Press" in terms of old addage 'How much can you bench' metality. Naturally, that means Power Lift, not some other fancy shmansey odd ball style that supposedly focuses on chest alone for bodybuilders. And I do agree, feet on bench (unlike V bench I decribe above that lock legs around foothold) is a balancing act that could mean disaster at higher weights.

    But lets look at variable styles of benching, at least, and agree that Maxium Powerlifting Flat Bench Press may not be the only bench everyone does every time. Personally, I search out as many different ways to work as possible, and see how well they work for me. Yeah, I do a flat out max bench at least once every cycle. But I also do all sorts of other bench press styles. I rulled out the feet on bench years ago, and found the multi-position bench.
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    Originally Posted by Medtreker View Post
    Do any here use a multi-position bench in which the legs can be raised up while the back is inclined, producing a V shaped bench?
    We have a decline bench that I've recently started to use, to hit the lower chest. But I'm still a bit wobbly with it in terms of muscle coordination.
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    Originally Posted by halogenic View Post
    We have a decline bench that I've recently started to use, to hit the lower chest. But I'm still a bit wobbly with it in terms of muscle coordination.
    Like I said, I found less weight on this style bench works well, and total focus on upper body, everything below waist is out of the picture. Makes a huge difference removing legs from a bench press. That's what "feet on the bench" is attempting, but in compromising position. Always use the right tools for the job, my father used to say.
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    Originally Posted by halogenic View Post
    I watched these videos on Bodybuilder vs Powerlifter style
    I think you should not watch that crap ...
    there is no BBer or powerlifter bench press.. there's the correct way to bench press and the wrong way, and then there are small variations due to body differences like grip width , feet stance, back arch etc..

    the correct way is not with the feet on the bench I can tell you that
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