bench press technique

[Carlos Daniel]

I think it's really funny that you misspelled douchebag.

Maybe he thinks I'm a german bag or something. It would make sense if I were named Karl or something.

[JRC]

I agree partially with tucking the elbows, but only to about 45 degrees. Tucking hard and "stretching the bar" are ok for some lifters raw, but tucking too much with any grip wider than about 12" is going to cause some shoulder issues in some lifters. Most of the big raw benches look pretty much the same, they have the elbows tucked at about a 45 degree angle, a moderate arch, and a medium width grip. Tucking the elbows is a shirted technique that works very well with a bench shirt. It will allow lighter weights to touch the chest, then the elbows are flared once the concentric is initiated.

That being said, if tucking hard works for someone raw and they have lifted a significant amount of weight this way pain free, more power to them, I have no studies to back this up but imo and from what ive seen in coaching over the years is lifters with longer arms will have a very hard time with tucking maximally, and shorter armed lifters wont have these same issues. It makes sense biomechanically as the increased lever arm on the longer lifter will put more stress on the shoulder in a fully tucked elbow position, the bar is just touching too low on the chest. They can touch higher but the lift becomes something similar to a tricep extension and less of a press.

Honeybadger,

Could you do me a favor and tell me what you think of the technique on this lift? Is it as you recommend? also, just curious, do you think the guy in this video could bench 405 for 1-2 reps?

http://www.youtube.com/watch?v=3_xO1A2aQPk

[HONEYBADGER]

Honeybadger,

Could you do me a favor and tell me what you think of the technique on this lift? Is it as you recommend?

Looks pretty decent, not exactly but not too bad.

also, just curious, do you think the guy in this video could bench 405 for 1-2 reps?

I have no idea man. In the description it says " first "heavy" bench after pec issue" so its very possible at one time he may have been quite cabable of it. If he is really injured that 315 didnt look too hard. Who knows though, so many people without pics/vids/proof make so many claims now days that you have to wonder.

I found this in the related vids, looks like it could be true, that 315 floor press moves up fast after that circuit of pressing exercises and that high incline of 275 or whatever it is. It appears that what hes doing is not maximal effort work but more of a circuit moving heavyISH weights in different planes of movements. I like that idea, you can just keep ramping up weight until the bar hits a definitive sticking point, then stop. Grinding starts to eat away at the cns.

http://www.youtube.com/watch?v=HZeqm...yer_detailpage

also, triceps look pretty strong at the end there, so assuming he actual really did injure his pec, I would imagine any of the lifts involving any rotation at the shoulder would be hard for him while the ones using only elbow extension would remain pretty solid.


Here is a good video of a lot of the best raw benchers in the world. The majority of their lifts look pretty similar, definitely not the huge arch, maximally tucked lats.





Btw JRC, since youre curious about this style of lifting go ahead and post your raw bench video here man, Ill be glad to look at it. I saw that you posted you weigh 275 and can easily bench over 1.5bw, thats awesome man, 410+ is a great lift. Sounds like you already have a good technique but go ahead and post it so we can see it, those things are always fun to watch!

[manisstrong]

I think this is a much better demonstration of perfect bench press technique:



Thoughts HONEYBADGER et all?

[HONEYBADGER]

I think this is a much better demonstration of perfect bench press technique:



Thoughts HONEYBADGER et all?

LOL'D. I guess if you can arch to the point of only having a 2-3 inch rom then that would definitely be the perfect technique for you.

[JRC]

Hey man... I am a grown man and am a little embarrassed by my behavior... My only gripe with both of those videos is that guys ass come way off the bench, and I am sure as a personal trainer of athletes, you would never recommend that. A 315 bench is a good bench, and my guess is that his relative strength is much better than mine. I have been following whatever you and RH have been trying to accomplish on these boards and have provided me with some mild entertainment value in my rather mundane life. For the record, I don't "drink the coolaid" on this sight... and don't pretend to know more than anyone else... I just know what works for me...

Anyway... per your request, here is video from my last meet, 2 weeks ago... it was a full meet so you will have to fast foward to the benchs...

http://www.youtube.com/watch?v=FsUKXWiwMGg

here is one from February, with a better camera angle for your critique of my benches...

http://www.youtube.com/watch?v=K6gkl1PiQgE

anyway... you seem like you are honestly trying to help people. Unfortunately for me, my only goal is to increase my powerlifting total, which as RH said in the other thread, requires no athletic ability whatsoever. So i'm guessing there isn't much you can do for me. But I am always open to feedback, from anyone.

[JRC]

PS... thanks for that Raw bench press video above. It is awesome.

and where did I say that I easily bench more than 1.5x bodyweight?

[HONEYBADGER]

Hey man... I am a grown man and am a little embarrassed by my behavior... My only gripe with both of those videos is that guys ass come way off the bench, and I am sure as a personal trainer of athletes, you would never recommend that. A 315 bench is a good bench, and my guess is that his relative strength is much better than mine. I have been following whatever you and RH have been trying to accomplish on these boards and have provided me with some mild entertainment value in my rather mundane life. For the record, I don't "drink the coolaid" on this sight... and don't pretend to know more than anyone else... I just know what works for me...

Anyway... per your request, here is video from my last meet, 2 weeks ago... it was a full meet so you will have to fast foward to the benchs...

http://www.youtube.com/watch?v=FsUKXWiwMGg

here is one from February, with a better camera angle for your critique of my benches...

http://www.youtube.com/watch?v=K6gkl1PiQgE

anyway... you seem like you are honestly trying to help people. Unfortunately for me, my only goal is to increase my powerlifting total, which as RH said in the other thread, requires no athletic ability whatsoever. So i'm guessing there isn't much you can do for me. But I am always open to feedback, from anyone.

Nice lifts. Youre not really tucking the shoulders towards the hips and that set up looks pretty solid to me, its working for you apparently so I wouldnt change it either.

Hips coming off the bench- For athletes who arent powerlifters, and arent required to have the hips completely in contact with the bench, rasising the hips slightly is not a bad thing imo. The weight is being driven back into the upper trap area, though it is not legal in pl and if done excessively could cause issue, I would propose that is safer than a massively arched lower lumbar spine as seen in some benches.

Im pretty sure that RH was firing back at people belittling him when said that btw. I consider powerlifters, olympic lifters, etc. all athletes, much of what is said in that thread applies more to athletes who need to improve jumping ability and speed, which imo is still valuable to any athlete, but of higher importance to certain groups. Learning to turn on more motor units in less time and training the cns to higher levels will definitely increase absolute strength as well.