CGBP numbers are close to bench press #s

[Cartman281]

Ok my bench press maxed out is 265

My CGBP is greater than 230 I havent tried maxing but Id guess its around 240. When I say CGBP my hands maybe have a 3" gap between them, thats how close they are together on the bar.

Shouldnt my bench press numbers be quite a bit higher than my CGBP numbers?

 

[Aztech]

seems you use mostly your tri's for benching. Could be in your setup and not incorporating the lats and chest to the full extent

 

[Cartman281]

seems you use mostly your tri's for benching. Could be in your setup and not incorporating the lats and chest to the full extent

Thats what Im thinking, that Im using mostly my tri's

Is there a way to test that I am infact using my chest to do the presses?

Normal benching I put my pinkies on the rings FYI

 

[estray]

ill bet youre a flat back bencer.

 

[Cartman281]

ill bet youre a flat back bencer.

Whats that mean?

My back is totally flat, I never arch up off the bench

 

[estray]

Whats that mean?

My back is totally flat, I never arch up off the bench

and thats exacctly why you bench with all arms.

 

[Cartman281]

and thats exacctly why you bench with all arms.

??? Ok got a link or a video that shows me what to do to correct this?

I always thought you are supposed to lay perfectly flat on the bench?

 

[estray]

http://www.youtube.com/watch?v=xTAYAl4g7HE


http://www.metalmilitia.net/articles/burns/CompetitionBenching.htm

 

[estray]

heres another good one. This ones a little over the top as i dont use nearly that much arch but you get the idea.


http://www.youtube.com/watch?v=l4g24P_UYnw

 

[Suareezay]

http://www.youtube.com/watch?v=xTAYAl4g7HE

i cant stand it when people talk that slow, when it taked them half a minute to get out a very simple sentence, letting 5 seconds go by between words.

 

[estray]

i cant stand it when people talk that slow, when it taked them half a minute to get out a very simple sentence, letting 5 seconds go by between words.

That was pretty annoying. i wouldve like to fast forward thru the first half of the video.

 

[Cartman281]

From that 2nd video, it looks like youre saying I need to drive my shoulders into the bench.

You guys think my #s are going to be alot lower than my 265 that I did with pinky on the rings?

Should I go wider with my grip?

 

[estray]

Go with middle fingers on the rings. i doubt if your #s will drop but it will def take some tricep out of the movement.

 

[Aztech]

I've seen amazing benching done from pinkies on the rings to super wide and narrower than pinkies on the rings. Use what is comfortable. when you are warming-up witht he lighter weights, focus on contracting the pecs.

 

[Cartman281]

I've seen amazing benching done from pinkies on the rings to super wide and narrower than pinkies on the rings. Use what is comfortable. when you are warming-up witht he lighter weights, focus on contracting the pecs.

Well pinkies on the ring is whats comfortable but I guess for whatever reason Im using mostly my tris?

I did bench and incline DB bench yesterday and my tris hurt more than my chest. Actually I dont even feel anything from my chest

 

[Dlove]

Squeeze with the traps into the bench. face elbows forward instead of all cocked out to the side thats where your problem lies. and as far as your numbers well mine went up when I made those two simple corrections. using the lats is hard to get used to so keep it simpleand focus on traps and elbows facing forward.

also bring the bar low and power it up and back. drive with the feet too

 

[Mudge]

I always thought you are supposed to lay perfectly flat on the bench?

Actually hurts my back and shoulders if I lift like that for very long.

 

[Cartman281]

Squeeze with the traps into the bench. face elbows forward instead of all cocked out to the side thats where your problem lies. and as far as your numbers well mine went up when I made those two simple corrections. using the lats is hard to get used to so keep it simpleand focus on traps and elbows facing forward.

also bring the bar low and power it up and back. drive with the feet too

So get my elbows tucked paralell with my sides so to speak?

And Ive always heard about driving with your feet but how the fuck do you drive with your feet? If your pushing with your chest how do your feet come into play?

Sorry for the dumb questions

 

[Dlove]

Not a dumb ? I wondered it too. It is almost like whats that word synergism when your drive with your feet it makes it easier to squeze your traps into the bench and bring out your ribcage. Practice this with real light weight and you will notice increase in strength in no-time.

As far as the elbows go just try bring them in and facing forward more this is kinda ackward at first but when you do all three of these things they work in synnergy tis that spelling again you know what i mean

 

[Dlove]

Oh by the way you will like how much strain is gonna be takin off the shoulders as well