CORRECT bench form

[BigBryan1]

Can someone lead me to a pic+description on proper straightbar bench form? I bench with dumbbells heavily but when I get on the straightbar its more difficult, thinking I have bad form, can someone help me out please? thanks

[IronMike]

Here you go.

http://www.bsu.edu/webapps/strengthlab/home.htm

[$AJ]

http://www.t-nation.com/findArticle....e=body_115b600
(no pics though in it)

[maven1]

The most important thing is to make sure you don't raise your back up off the bench. Keep it flat against bench. If you need to, bring your feet up to set them on the bench, it should help keep your back flat. I knew guys in high school that would strap a weight belt around them to keep their back down, lol, DO NOT DO THAT! lol. Also, and I may get some disagreement here, but I don't believe you need to bring the bar all the way down to touching your chest. Simply start at the up position all the way up, and bring down 90 degrees. I think you get just as good a pump that way, actually a little bit better from the consistant strain on the upper body. Hope that helps you some.

[GGHT]

Biggest improvement i've made is keeeping my shoulder blades together, it's put ****loads on my bench in just two weeks.

[BigRagu]

Yea that is one prob i had when i first started benching........when u bring the bar down pull your shoulder blades together.........but i feel depending on how your body is designed ..... u shouldn't bring it all the way down..........my friend can do it with no problem.... i on the other hand can't....i have long arms and my elbows go well below the bench....do benching how u feel it works best and most comfortable........people can tell u what works for them but it might not work for u.........

[Newbtime]

The most important thing is to make sure you don't raise your back up off the bench. Keep it flat against bench. If you need to, bring your feet up to set them on the bench, it should help keep your back flat. I knew guys in high school that would strap a weight belt around them to keep their back down, lol, DO NOT DO THAT! lol. Also, and I may get some disagreement here, but I don't believe you need to bring the bar all the way down to touching your chest. Simply start at the up position all the way up, and bring down 90 degrees. I think you get just as good a pump that way, actually a little bit better from the consistant strain on the upper body. Hope that helps you some.

soo....basicly..just about every powerlifting in the world that arches there back doese itwrong?.....andfor the record sir,puting a belt on wont keep your back "down" whatever the **** you mean by that

[GGHT]

Yea that is one prob i had when i first started benching........when u bring the bar down pull your shoulder blades together.........but i feel depending on how your body is designed ..... u shouldn't bring it all the way down..........my friend can do it with no problem.... i on the other hand can't....i have long arms and my elbows go well below the bench....do benching how u feel it works best and most comfortable........people can tell u what works for them but it might not work for u.........

Yeh, I found it a little tricky to get the bar down as easy I used to, and my arms are short, I 've had to widen my grip a little.

[Porky]

use a width of grip that when u lower the bar to lower pec/upper abs. ur wrists are in line with elbows.

keep ur elbows tucked. if u do what i said above ur elbows willl be tucked.

retract shoulder blades. gives a more stable base. decreases range of motion.

drive urself into the bench with legs.

dont move ur feet around u gotta stay tight and stable

[GGHT]

use a width of grip that when u lower the bar to lower pec/upper abs. ur wrists are in line with elbows.

keep ur elbows tucked. if u do what i said above ur elbows willl be tucked.

retract shoulder blades. gives a more stable base. decreases range of motion.

drive urself into the bench with legs.

dont move ur feet around u gotta stay tight and stable

Someones read Dave Tate's article. Hey Porky perhaps you should point out that the upper-abs, lower chest thing is designed for PL'ers who arch they're back. The average lifter isn't going to be able to get leverage taking it there..

[Newbtime]

Someones read Dave Tate's article. Hey Porky perhaos you should point ou that the upper-abs lower chest thing is designed for PL who arch they're back. The average lifter isn't going to be able to get leverage taking it there..

well if he isnt useing pl form he shouldnt be liftig heavy in the mother ****in first place asshat

[Porky]

its designed for anybody. i arch as much as a can wich is very little.
i dont work on my arch at all tho.

still should be keeping wrists in line with elbows and elbows tucked.
and shoulder blades retracted. its the safe way to bench
u dont have to arch to do the above

the upper abs/lower chest is more of a guideline id say. not everyone is gonna have same groove

[GGHT]

well if he isnt useing pl form he should be liftig heavy in the mother ****in first place asshat

What?
Learn to spell.

[Newbtime]

What?
Learn to spell.

learn how to spell? your a ****in moron stfu i said should instead of shouldnt that isnt miss spelling douche bag

EDIT: silly me i also type-oed lfting but missing an i isnt "miss spelling" well maybe in your ****ed up standards it is.

[Newbtime]

What?
Learn to spell.

Can someone lead me to a pic+description on proper straightbar bench form? I bench with dumbbells heavily but when I get on the straightbar its more difficult, thinking I have bad form, can someone help me out please? thanks

Someones read Dave Tate's article. Hey Porky perhaps you should point out that the upper-abs, lower chest thing is designed for PL'ers who arch they're back. The average lifter isn't going to be able to get leverage taking it there..

well if he isnt useing pl form he should be liftig heavy in the mother ****in first place asshat

your an idiot if you cant comprehend that.

[GGHT]

Now learn to use grammar, oh yeah and spell.

[Newbtime]

What?
Learn to spell.

i see you edited your post?whys that,cause you can spell and your rippin on me cause i cant?ironic....

EDIT:learn how to neg rep douche bag.

[GGHT]

i see you edited your post?whys that,cause you can spell and your rippin on me cause i cant?ironic....

EDIT:learn how to neg rep douche bag.

Yeh...it is actually. Well done, how can I possibly elude such a genius?

[Newbtime]

Yeh...it is actually. Well done, how can I possibly elude such a genius?

EDIT neg reps/pos reps who cares, you're thick and Im not.

hey buddy.check the starters post to this thread,he wants to bench heavy,then you come in saying he cant bring the bar down to upper abs if he isnt usein pl form,i simply say you shouldnt be lifting heavy if you arnt in pl form,you have nothing to say to that,so you PRETEND you dont understand what im typing cause i left out a "I" in lftin,your pathetic,crawl under a rock moron

EDIT: ahh i see your editing your posts ounce again because you relise you sound like a tool bag,also,why arnt you responding?i know your watching this thread closly cause you edit your posts constantly...,are you finally out of hot **** remarks?

[maven1]

soo....basicly..just about every powerlifting in the world that arches there back doese itwrong?.....andfor the record sir,puting a belt on wont keep your back "down" whatever the **** you mean by that

Anytime you arch your back while benching you are putting on unecessary strain. You are transferring the work load to more of a decline bench form, of which you can obviously do more weight. So, if powerlifters are doing this it is simply to try and lift more weight, but they are using different (stronger) muscles in turn. As far as a belt keeping your back down, I stated this was done in high school by some guys, and I also stated (in caps might I add) NOT to do this. I thought it was more funny then anything else, at least for me, maybe not for them when they developed back problems.

[$AJ]

Anytime you arch your back while benching you are putting on unecessary strain. You are transferring the work load to more of a decline bench form, of which you can obviously do more weight. So, if powerlifters are doing this it is simply to try and lift more weight, but they are using different (stronger) muscles in turn. As far as a belt keeping your back down, I stated this was done in high school by some guys, and I also stated (in caps might I add) NOT to do this. I thought it was more funny then anything else, at least for me, maybe not for them when they developed back problems.

no, there's a proper arch, and an improper arch (that 99% of the people do).

[Newbtime]

Anytime you arch your back while benching you are putting on unecessary strain. You are transferring the work load to more of a decline bench form, of which you can obviously do more weight. So, if powerlifters are doing this it is simply to try and lift more weight, but they are using different (stronger) muscles in turn. As far as a belt keeping your back down, I stated this was done in high school by some guys, and I also stated (in caps might I add) NOT to do this. I thought it was more funny then anything else, at least for me, maybe not for them when they developed back problems.

benching in a power lifters form puts LESS strain on your shoulders,and more on your pecs and shortens ROM,making it considerably easier,benching in PL more is much more safer.

[Newbtime]

http://www.criticalbench.com/bench-press-technique.htm

EDIT: that is geared twords benching with shirts,but it has personaly help me add 10 lbs to my bench.

[Dark Prowler]

your an idiot

Can you sense the irony, anyone?

DP.

[Newbtime]

your an idiot if you cant comprehend that.

Can you sense the irony, anyone?

DP.

notice the IF?..................

EDIT:btw the quote in your sig is wrong.

[Newbtime]

Can you sense the irony, anyone?

DP.

you got some real nerv with your 1 rep and 150 posts to get on here calling pepole idiots

[$AJ]

you got some real nerv with your 1 rep and 150 posts to get on here calling pepole idiots

and you've got some nerve calling somebdoy out when you're only 15, lol

[Al Shades]

Powerlifters try to lift incredibly heavy weights using the combined strength of all the muscles in their body. Thus, their form is exactly what you should *not* be doing if you want to target specific areas, rather than simply show off. With benching, you need to keep your feet stationary and flat on the ground. Keep not just your back, but your shoulder blades on the pad at all times. Contrary to what most people on this thread have said, this will not add pounds to your bench press - it will make it a hell of a lot more difficult. But the only way to really go up in weight is to get through the difficult reps with perfect form. Also, your grip on the bar should be the widest you can go without putting undue strain on your wrists. People with large chests and shoulders should have a naturally wider grip.

By the way, if you're still unsure of whose advice to take, consider this simple bit of logic:

Everyone has a natural tendancy to cheat on all exercises. This can only be remedied by obtaining knowledge of proper form and executing it. Therefore, if you improve your form, the exercises should become harder to do, and you shouldn't be able to put up as much weight. "Improving" your form to be able to put up more weight? That sounds like one of those miracle muscle-gain or fat-loss pills that never work.

[$AJ]

Powerlifters try to lift incredibly heavy weights using the combined strength of all the muscles in their body. Thus, their form is exactly what you should *not* be doing if you want to target specific areas, rather than simply show off. With benching, you need to keep your feet stationary and flat on the ground. Keep not just your back, but your shoulder blades on the pad at all times. Contrary to what most people on this thread have said, this will not add pounds to your bench press - it will make it a hell of a lot more difficult. But the only way to really go up in weight is to get through the difficult reps with perfect form. Also, your grip on the bar should be the widest you can go without putting undue strain on your wrists. People with large chests and shoulders should have a naturally wider grip.
.

no, it protects the r/c, maximizes back area on bench and shortens the ROM, which obviously would make it 'easier'

[Porky]

no, it protects the r/c, maximizes back area on bench and shortens the ROM, which obviously would make it 'easier'

aj u just owned him. good stuff