suggestions on BB bench press please

[wodie]

i really cant arch my back when i bench press because i am short. Can somebody give me advise on how i can improve BB bench press. Also i just came off of a shoulder injury so its been around 3 months. But anyway hopefully someone can reply.

[ultraMagnetical]

dude, most likely your just weak....there is no magical tip to skyrocket your bench press...you need to keep training and eat right.

[Superman]

Give working out a shot, I heard that works wonders.

[POvvERHOUSE]

DONT ARCH YOUR BACK! thats how you hurt yourself!

[Nickdude]

DONT ARCH YOUR BACK! thats how you hurt yourself!

how? Ive been benching like that for half a year and Im fine.

[ultraMagnetical]

if you arch your back properly its fine, but if your a bodybuilder and NOT a powerlifter there is no ****ing point.

[Mike750]

For bb'ing purposes, it's not the arching of the back that's as important as much as pinching the shoulder blades back underneath you while benching in order to reduce the stress on the shoulders.

Once the technique is down, there's nothin' to it but to do it. Eat right, train like there's no tomorrow and the weight should come.

[rockhuddy]

DONT ARCH YOUR BACK! thats how you hurt yourself!

Bull****. As for arching the back being useless for bbers, I don't know about that. Arching your back allows you to press more weight, which logically transfers into more muscle gain.

[ultraMagnetical]

Bull****. As for arching the back being useless for bbers, I don't know about that. Arching your back allows you to press more weight, which logically transfers into more muscle gain.

it also decreases your ROM significantly which logically hinders muscle gain...basically by arching your back your turning a flat bench press into a decline bench press.

[rockhuddy]

dude, most likely your just weak....there is no magical tip to skyrocket your bench press...you need to keep training and eat right.

Not to split hairs, but yes there are. I've read about guys who go bench with Dave Tate and have their PRs go from 300 to 350 in the span of an hour, simply by changing their technique around. It's not really an issue here, but it can be done.

[ultraMagnetical]

yah in very small cases this can be done, but dont take an exception and make it a rule, this noob is thinking that by changing something his bench press is gonna skyrocket....if your weak your weak and theres not much you can besides train hard and eat right.

[rockhuddy]

it also decreases your ROM significantly which logically hinders muscle gain...basically by arching your back your turning a flat bench press into a decline bench press.

True, particularly depending on the amount of arch. But if I press 300 for 5 with an arched back and you press 250 for 5 with no arch, I'm overloading the muscles with more weight.

There are tradeoffs each way; more weight vs. smaller ROM. In the last few weeks, though, I've switched from more of a traditional bber type bench technique to a powerlifting technique, and my maxes have been going up and I'm growing. So simply from personal experience, I can tell you it definitely won't hurt your gains to arch your back.

[rockhuddy]

yah in very small cases this can be done, but dont take an exception and make it a rule, this noob is thinking that by changing something his bench press is gonna skyrocket....if your weak your weak and theres not much you can besides train hard and eat right.

Exactly. The concept is in affect here, but it will make much less difference. Say developing perfect technique adds 10% to your bench; if you bench 315, that's a lot. If you bench 135, it's not all that big of a difference.

[wodie]

Well, i am weak at that exercise just like how everyone else is weak at some exercises as well.

[little_big_man]

post your stats

age
height
weight
amount you are benching

[ultraMagnetical]

Well, i am weak at that exercise just like how everyone else is weak at some exercises as well.

Dude if your weak your weak in all excercises, no need to be ashamed as your jsut starting off...its not like your bench is 135 lbs but your squat is 315 a2g...

[rockhuddy]

Dude if your weak your weak in all excercises, no need to be ashamed as your jsut starting off...its not like your bench is 135 lbs but your squat is 315 a2g...

How do you know he's just starting off? He's been a member for 2 years, and he's started 223 (that's right, 223) threads.

[ultraMagnetical]

umm, by his post...if someone has been here for 2 years and started that many threads he wouldnt be asking a question like that, I would hope his gathered some info from some of the members here...Im curious as to what his max bench press is.

[Carmen0857]

I've switched from more of a traditional bber type bench technique to a powerlifting technique, and my maxes have been going up and I'm growing.

When I made that same switch I had the same experience, great gains in strength and chest/tri size.

[BoxSquat]

umm, by his post...if someone has been here for 2 years and started that many threads he wouldnt be asking a question like that, I would hope his gathered some info from some of the members here...Im curious as to what his max bench press is.

Looking at some of his other posts it seems that he's benching 285@175BW. Hardly "weak"

[PoW]

Ok you want technique, here they are. I personally dont do any of these, but getting these down WILL increase your bench.

1) Keep your feet planted FIRMLY on the ground for stability.
2) Lay down on the end of the bench and slide into position, this keeps high contact between you and the bench.
3) Bring your shoulder blades towards each other.
4) Lower the bar slowly (on max attempts), this keeps the weight stable at all times.
5) Bring the bar to your lower chest/upper stomach instead of your upper chest as this greatly decreases the rom. (Number 5 is by far the most effective technique)

Keep in mind this is powerlifting form.

[POvvERHOUSE]

whatever...i get neg repped (by someone who didn't even post his opinion("POWERLIFTER70") for saying not to arch your back, go ahead, get hurt

might as well swing your back when you do curls too, at least you'd be able to do more weight

damn

[powerlifter70]

DONT ARCH YOUR BACK! thats how you hurt yourself!

Wrong. Arching your back will not get you hurt.

whatever...i get neg repped (by someone who didn't even post his opinion("POWERLIFTER70") for saying not to arch your back, go ahead, get hurt

might as well swing your back when you do curls too, at least you'd be able to do more weight

damn

And you got neg repped because you have no clue on why and why not arch. Bodybuilders can arch and put more stress on the chest as long as it is not a huge arch.

[POvvERHOUSE]

oh well, you have your opinion and i have mine! when you arch your back, you tend to pick your ass off the bench...NOT GOOD! there isn't any reason too arch your back...NONE! i don't give 2 ****s what weight i can do for 1 rep, 1 rep doesn't help me...but whatever dude

[papi93]

Well, i am weak at that exercise just like how everyone else is weak at some exercises as well.

http://www.t-nation.com/readTopic.do?id=459490

[stealth_swimmer]

If you do arch your back it shouldn't even require much of a conscious effeort. It should feel natural.

[rockhuddy]

oh well, you have your opinion and i have mine! when you arch your back, you tend to pick your ass off the bench...NOT GOOD! there isn't any reason too arch your back...NONE! i don't give 2 ****s what weight i can do for 1 rep, 1 rep doesn't help me...but whatever dude

I'll tell you how it helps; someone with a 315 max can do sets of 5 with 275. Someone with a 275 max can do sets of 5 with 225. Who's going to grow more?

[Andrew.Cook]

oh well, you have your opinion and i have mine! when you arch your back, you tend to pick your ass off the bench...NOT GOOD! there isn't any reason too arch your back...NONE! i don't give 2 ****s what weight i can do for 1 rep, 1 rep doesn't help me...but whatever dude

No... back arch doesn't cause your butt to lift (which would be a scratched lift in a competition anyway) leg drive causes that... specifically BAD leg drive execution.

1Rep will help you. 1 Rep is your friend... only those who fear the 1Rep say things like "I never max because I'm a bodybuilder and I don't need to lift heavy. I'll stick in the 10-15 rep range and get huge!" Guys who go for the 1RM never seem to complain about it. They are strong, they are thick... they know that 1RM, and powerlifting, have been a direct contributor to their physique. I never hear Powerbuilders complaining about not being big enough. I hear them complain about stalls... about not getting stronger and stronger. "How do I start getting stronger again?" they ask. Not "Should I do ten reps on my nautilus curl machine to enhance pump before I do my preacher curls?"... because they know that when they are strong, they are growing.

But do whatever thrills you. Just don't stand in the way of other's progress by giving out bad info.

[rockhuddy]

No... back arch doesn't cause your butt to lift (which would be a scratched lift in a competition anyway) leg drive causes that... specifically BAD leg drive execution.

1Rep will help you. 1 Rep is your friend... only those who fear the 1Rep say things like "I never max because I'm a bodybuilder and I don't need to lift heavy. I'll stick in the 10-15 rep range and get huge!" Guys who go for the 1RM never seem to complain about it. They are strong, they are thick... they know that 1RM, and powerlifting, have been a direct contributor to their physique. I never hear Powerbuilders complaining about not being big enough. I hear them complain about stalls... about not getting stronger and stronger. "How do I start getting stronger again?" they ask. Not "Should I do ten reps on my nautilus curl machine to enhance pump before I do my preacher curls?"... because they know that when they are strong, they are growing.

But do whatever thrills you. Just don't stand in the way of other's progress by giving out bad info.

"You must spread some Reputation around before giving it to Andrew.Cook again."

[Andrew.Cook]

I'll tell you how it helps; someone with a 315 max can do sets of 5 with 275. Someone with a 275 max can do sets of 5 with 225. Who's going to grow more?

Ah yes... someone gets it! Reps to you.