bench help

[jeep]

what up guys-I am new to the board and I have a question for the P-Lifters
I am trying to learn the way to do a proper bench
I am a tall bastart with long arms so it is hard.
How do I tuck the elbows?
I find myself thinking more about my form and tecqunique than just pushin the damn weight!!

I have tried and it just feels horrible-
are there any guys on here that just find it too difficult to tuck the elbows and just bench with elbows out??

Also- which grip is the best- thumb over or around bar??

I really feel I need some one on one instruction from an experienced person on this stuff but I have really no P-Lifting gyms in my area
Do any of you know of any good seminars coming to Oklahoma- Texas??
I live in OK.

Thanks for the help guys!

 

[Dlove]

Im not a power liftr but I do all compound movements just for BBing. I also have long arms Im 6 4 242. Heres a couple pointers theat help me improve my bench.

1.Train triceps, you wont growth and strength to build.
2. Squeeze in with your shoulder blades and traps.
3. Power the bar up with the lat's as much as possible.
4.Bring the bar down to the lower part of the chest to take strain off shoulders.
5. Push the bar up and out towards the feet to create a shorter movement, you can use more weight this way.
6. Drive with the feet.
7. Wrap your pinky or ring finger around the ring of the barbell unless doing wide grips.
8. Keep your head nicely placed real sturdy amongst the bench. I see guys jerkin their head up each time they throw the weight up, not recommended.

Hope this helps

 

[Mudge]

"Bend the bar" is one of the sayings, but with a raw bench I dont personally believe you can, or should try to tuck a LOT. Otherwise you may as well just do close grips and keep your arms tucked.

 

[pullinbig]

dlove the bar should move from down low to over your head at lockout.

to tuck elbows, after you unrack the weight just turn the pits of your elbows towards you head. they will be facing each other at first then turn them. this automatically tucks the elbows. after a while it will be second nature and if you try ot flair the elbows out it will feel awkward.

 

[blackbeard]

triceps, triceps triceps

your tri's can never be too strong
CG help a lot as well as Tate Presses

 

[Mudge]

Tate presses are really good? They seem very much like a BB movement to me.

 

[no regrets]

what are tate presses?

 

[blackbeard]

Tate presses are really good? They seem very much like a BB movement to me.

so are skulls but they do help

 

[Dlove]

dlove the bar should move from down low to over your head at lockout.

to tuck elbows, after you unrack the weight just turn the pits of your elbows towards you head. they will be facing each other at first then turn them. this automatically tucks the elbows. after a while it will be second nature and if you try ot flair the elbows out it will feel awkward.

Ill take your for it. I was reading an article from a guy from westside barbell that was called 10 ways to increase your bench. One thing was ro push out instead of overhead. They said to do that to create a shorter range so you can drive more weight. Ive tried it and it gives me a nice pump but has an ackward feel.

 

[jeep]

dlove the bar should move from down low to over your head at lockout.

to tuck elbows, after you unrack the weight just turn the pits of your elbows towards you head. they will be facing each other at first then turn them. this automatically tucks the elbows. after a while it will be second nature and if you try ot flair the elbows out it will feel awkward.

Yes! I understand this, thanks for being the only one to explain that to me to where I can understand it!

but I have another one for you- how for do you turn the pits toward your head?? do you turn them as far as they will go or is there an angle you could give me for an example?

I tried this tonight and it seems if I turn them towards my head as far as they will go I get a pain in my wrists.

But if I change my grip to where my thumbs is over the bar I can tuck them alot more and no pain in my wrists- what you think?

Also- Is it Ok to flair elbows out on the way up as the bar goes toward my head??

Thanks for all the replies guys- they all helped!

 

[pullinbig]

Yes! I understand this, thanks for being the only one to explain that to me to where I can understand it!

but I have another one for you- how for do you turn the pits toward your head?? do you turn them as far as they will go or is there an angle you could give me for an example?

I tried this tonight and it seems if I turn them towards my head as far as they will go I get a pain in my wrists.

But if I change my grip to where my thumbs is over the bar I can tuck them alot more and no pain in my wrists- what you think?

Also- Is it Ok to flair elbows out on the way up as the bar goes toward my head??

Thanks for all the replies guys- they all helped!

turn them all the ay then back off just a bit

thumbless is fine. many top benchers prefer it. some feds allow it and some dont.

and yes as you near lockout flair the elbows out to aid in lockout.

 

[jeep]

okay- I have another question
Do these same rules apply for doing a decline bench>??

do I still tuck the elbows and use a thumbless grip or is it wiser to use a elbows out style on decline becuase of the angle of the bench???

 

[Dlove]

Declines should almost come natural. It's a hard exercise to **** up. I prefer taking a narrow grip which automatically kinda tucks the elbows. Im not a believer in thumbless grips even though two top olympians often used it, Haney and Arnie. I like a close grip and squeezing the bar like you want to tear it apart. I find I can drive more weight with it. Decline bench is my 2nd favorite exercises next to the allmighty deadlift. I can watch the pump in my chest as I lower the bar something I dont get with flat bench.

 

[pullinbig]

okay- I have another question
Do these same rules apply for doing a decline bench>??

do I still tuck the elbows and use a thumbless grip or is it wiser to use a elbows out style on decline becuase of the angle of the bench???

depends on what you trying to accomplish on declines. if you working tris then a medium grip with elbows tucked the entire motion is best.

if you doing it for chest work then elbows out with a competetion (wide) grip is best.

declines are primarily an assistance movement for flat bench.

 

[jeep]

thanks again guys- I am going to try these out and I might have some more Q-s later!
I have really long arms so bench is my worst lift- I am trying to get it figured out.

 

[pullinbig]

thanks again guys- I am going to try these out and I might have some more Q-s later!
I have really long arms so bench is my worst lift- I am trying to get it figured out.

long arms are a benefit to deads and a detriment to benching.
pull away amigo.

 

[Dlove]

long arms are a benefit to deads and a detriment to benching.
pull away amigo.

Ive been wondering why my deads are pretty strong and bench is pethetic. My arms are pretty long too that's another reason I like decline.

 

[therev]

and I always wondered why with my short arms my dead lift sucked...
I was once told by a Martial Arts Master… to envision perfection. ...when you not working out picture in your mind you’re pressing perfectly...over and over.....and over again. As a rook I know that what I say prolly "holds no water" {no pun intended guys} but this does work if you believe .

 

[jeep]

P-Big- I got another one for ya
I know on regular bench one is supposed to bring the bar low, to the top of abs, then push toward the head. where do I bring the bar on decline, do I push towards the head like a regular bench or do I push out?

 

[pullinbig]

P-Big- I got another one for ya
I know on regular bench one is supposed to bring the bar low, to the top of abs, then push toward the head. where do I bring the bar on decline, do I push towards the head like a regular bench or do I push out?

either one since its an assitance movement. wide grip towards head and medium grip either one.