İm a beginner doing stronglifts about 3 months. İ was using mark rippetoes bench pres technique but my weight on barbell didnt increased. İ realized i wasnt squzeing my upper back and using leg drive. So my set up was bad . But i change to dave tates bp style before fixing my form. But when i arch too much my lower back hurts. And its too difficult for me to use this technique. İ want to go back to rippetoes style and work on it. but im afraid if i get shoulder injury. İ dont want to do powerlifting. My goal is bodybuilding but i dont want to get injury.
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03-11-2018, 12:15 AM #1
Mark rippetoe's bench press technique or dave tates
Last edited by ifeelsoy; 03-11-2018 at 12:22 AM.
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03-11-2018, 12:28 AM #2
You should not arch your lower back actively, but the upper back, think of it as an arc, you raise your chest to the ceiling as much as you can, while keeping your traps squeezed on the bench, your lower back should not be arched all that much.
Also, dont do things that hurt you, not a good sign after all, as you said you are a beinnger, it takes time to get the right technique down. I think without a video of you benching, no one can really advice you that well.
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03-11-2018, 12:56 AM #3
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03-11-2018, 01:25 AM #4
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03-11-2018, 08:52 AM #5
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03-11-2018, 09:43 AM #6
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03-11-2018, 10:30 AM #7
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
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Both teach the same thing..
This is currently my goto vid for bench form.
https://youtu.be/v42Rd996_h4
Last edited by MyEgoProblem; 03-11-2018 at 10:36 AM.
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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03-11-2018, 10:57 AM #8
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03-11-2018, 11:17 AM #9
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03-11-2018, 01:36 PM #10
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03-11-2018, 03:47 PM #11
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03-13-2018, 01:51 PM #12
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03-13-2018, 01:56 PM #13
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03-13-2018, 02:17 PM #14
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03-13-2018, 10:35 PM #15
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03-13-2018, 11:13 PM #16
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03-14-2018, 07:27 AM #17
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03-14-2018, 10:23 AM #18
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
Look. How much u tuck is purely theory wanking here. Paralysis by analysis.
Just Touch chest below nips with a grip that has ur forearms vertical at the bottom. And press back out.
With tight scap, lats, legs n abs... this will give u a good barpath and at minimum a safe natural arch.
Nothing else can be said until you post a video of you benching now.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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03-15-2018, 07:53 AM #19
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03-16-2018, 01:11 PM #20
- Join Date: May 2016
- Location: United Kingdom (Great Britain)
- Posts: 253
- Rep Power: 645
https://www.strongerbyscience.com/wh...bows-benching/
More food for thought.My workout journal. Currently running 5/3/1 https://forum.bodybuilding.com/showthread.php?t=173793371
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03-18-2018, 12:50 AM #21
İ tried what you said and do same as the video. My lower back wasnt sore and i was using leg drive . İ get 3sets ofn5 but last rep i almost fail. İ rest and try do to 4.sets with dave style ( more tucking) i only able to get 3 reps with lower back pain.
İll post a video next time i bench.
And when i bench like on the videi after that day my chest was sore for 2 days. İ think that because i didnt activate my chest before during bench press.
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03-18-2018, 09:15 AM #22
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