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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01-23-2011, 05:26 AM #1
Bodybuilder or Powerlifter style bench press
Silence is Golden, Duct Tape is Silver
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01-23-2011, 05:40 AM #2
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01-23-2011, 05:42 AM #3
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01-23-2011, 05:46 AM #4
Here's a better example for Powerlifting style Bench
http://articles.elitefts.com/article...you-can-bench/Silence is Golden, Duct Tape is Silver
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01-23-2011, 06:39 AM #5
- Join Date: Apr 2003
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I "used" to be a bodybuilder and I can say I"ve NEVER put my feet on the bench.
Holder of 4 National NPC Weight Class Titles in 4 different weight classes... all with perfect scores
1998 NPC USA Bantamweight
2003 NPC Masters National Lightweight (over 40)
2006 NPC Masters National Welterweight (over 40)
2006 NPC Masters National Middleweight (over 50)
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01-23-2011, 07:22 AM #6
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01-23-2011, 08:28 AM #7
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01-23-2011, 12:42 PM #8
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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01-23-2011, 01:13 PM #9
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.Tony
"Punch It Bishop"
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01-23-2011, 02:03 PM #10
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01-23-2011, 02:15 PM #11
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01-24-2011, 06:20 AM #12
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01-24-2011, 08:47 AM #13
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01-24-2011, 09:14 AM #14
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.Helping one person may not change the world, but it could change the world for one person.
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01-24-2011, 09:23 AM #15
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01-24-2011, 09:23 AM #16
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01-24-2011, 09:26 AM #17
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01-24-2011, 09:30 AM #18
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.Last edited by ironwill2008; 01-24-2011 at 10:43 AM.
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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01-24-2011, 03:21 PM #19
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01-24-2011, 03:30 PM #20
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01-24-2011, 03:32 PM #21
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01-24-2011, 04:30 PM #22
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.
Silence is Golden, Duct Tape is Silver
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01-24-2011, 04:56 PM #23
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01-25-2011, 05:04 AM #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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01-25-2011, 05:17 AM #25
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01-25-2011, 05:42 AM #26
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01-25-2011, 06:53 AM #27
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.Tony
"Punch It Bishop"
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01-25-2011, 07:04 AM #28
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01-25-2011, 07:11 AM #29
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.
Tony
"Punch It Bishop"
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01-25-2011, 07:48 AM #30
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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 thatwho says love has to be soft and gentle ?
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