Powerlifting Bench Press

[workinhard811]

i was reading some article and someone said the correct way to bench for powerlifters is to bring the bar a little above your stomach, with elbows in or something? where as bodybuilders have there elbows flare out, and hit like on the nipples?

Could someone please elaborate on this for me! also is there a different way to squat and deadlift, different than how bodybuilders to because thats how I learned


thanks, sorry if this sounds confusing, but i was reading the article and had a power outage, and computer turned off, and dont remember what I was reading.


Thanks in advance!

[XRAGEX]

To answer your question, most competative benchers bring the bar lower on the chest or upper abs..also keeping the elbows in. However there are many ways to bench and each lifter has to find their own groove.

The key is to move the most weight the shortest distance. If you use a bench shirt then your tech. will be modified based on the designe of the shirt.

Bringing the bar to your upper stomache shortend the distance the bar has to travel. Keeping your elbows in alows you to utalize more tricept strength which past the mid point of the lift is where almost all your power comes from.

Hope that helped.

[Porky]

http://t-nation.com/readTopic.do?id=459808

[workinhard811]

thanks, porky and rage

[italianbencher]

Arch back lower and upper, place feet very far back to get leg push, pinch shoulder blades togethor, widen grip

[Danimal]

Regarding the squat and deadlift question, yes, I think that PLs do these lifts differently too. Squats, most lifters put the bar lower on their backs and use a wider stance. We aren't as interested in hitting our quads as we are moving the most weight possible. A lower bar and wider stance puts the burden on your glutes and hams, which are stronger than your quads.

For deadlifts, sumo stance is clearly a difference. Also, most PLs will keep their backs flat/slightly arched, but their shoulders will drop down. This lets you get your hips and back into a better position of leverage and allows you to pull more weight. A lot of lifters who are not lifting for power will try and keep their shoulder blades pulled back which greatly reduces the amount of weight you can lift.

[workinhard811]

thanks, italianbencher
and Danimal for answering my squat and dl questions

reps for all!