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Thread: 12 Steps to a big bench - How to bench more weight by Dave Tate

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    I think the article is pretty good, but definetley seems to be focused on a more power lifting type of bench, were you are really arched up, and lower to your pushed up gut, to shorten the range of motion.

    I follow what was said pretty close, but like to lower the bar to the bottom of my pecs. If pushing really heavy I arch up, it is a much more solid foundation.

    Mike W I also bench with my feet up, occ when I really want to focus on the upper body technique, usually a lighter weigh and I do the reps slower.I keep my ass planted however, dont lift it with your legs. I might have a vid up soon.

    As for pulling the bar apart I find when doing heavy reps I tend to slide wider as the sets progress, I like to do db presses to help, I find it helps to keep my hands from pushing apart so much.

    BUt I still find heavy dips are the best bench assistance exercise, it smashes every muscle involved inc the lats.
    I also find front db raises help.
    As would military press with a closer grip with elbows more forward like in a bench.
    Mick..

    B130, BS150, FS120, D190, MP75, PP90, C110 C&J 100





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    Quote Originally Posted by trofius View Post
    I think the article is pretty good, but definetley seems to be focused on a more power lifting type of bench, were you are really arched up, and lower to your pushed up gut, to shorten the range of motion.

    I follow what was said pretty close, but like to lower the bar to the bottom of my pecs. If pushing really heavy I arch up, it is a much more solid foundation.

    Mike W I also bench with my feet up, occ when I really want to focus on the upper body technique, usually a lighter weigh and I do the reps slower.I keep my ass planted however, dont lift it with your legs. I might have a vid up soon.

    As for pulling the bar apart I find when doing heavy reps I tend to slide wider as the sets progress, I like to do db presses to help, I find it helps to keep my hands from pushing apart so much.

    BUt I still find heavy dips are the best bench assistance exercise, it smashes every muscle involved inc the lats.
    I also find front db raises help.
    As would military press with a closer grip with elbows more forward like in a bench.
    Why would you wanna bench slower? Can't you focus on technique and bench fast at the same time?


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    EXPLODE EXPLODE EXPLODE!!

    Kelly is right...
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    What would Kelly know, he only benched 160kg at 81kg and 161kg @ 83kg lol

    No arch, no shirt, no stupid wide grip, no drugs,no worries.


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    Well it certainly helped...

    That correct form meant I could actually push hard through the whole rep. Previously I couldn't dig deep and push as the rotation of my shoulders was compromising my bench.

    Anyway, I'll post up my workout in my log, but I added a few 1rm sets to the end of my 90kg Week 4 program that went something like this... 75x1, 80x1 (PB), 85x1 (PB), 90x1 (PB). Stoked. And all with strong form full range of motion.

    Loving this new program and my strict diet. Never felt this strong before.

    Cheers,
    Mike
    Current Lifts: SQ 130 BP 100 DL 175
    PPM Current Cycle: SQ 140 BP 105 DL 190

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    Quote Originally Posted by PTC View Post
    What would Kelly know, he only benched 160kg at 81kg and 161kg @ 83kg lol

    No arch, no shirt, no stupid wide grip, no drugs,no worries.
    I noticed a lot of your lifters arch their back slightly when they bench.

    doesnt it take stress off the shoulders? as long as your ass is on the bench I dont see what the deal is?


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    Quote Originally Posted by KeLLyKiNeZ View Post
    Why would you wanna bench slower? Can't you focus on technique and bench fast at the same time?

    yes,...

    I do this ( feet up and slower) when I do my warm up set, BW x 10.

    Oliver when you arch , up, apart from lifting your gut up closer to the bar, a gentle arch changes the dynamics of the lift, it engages more lat at the beginin of the movement, helps to anchor you shoulder blades into the bench, and changes the range of motion of the upper arm in relation to your pecs, they are moe efficient pushing down slightly rather than perpendicular to your chest. By arching you get in a pseudo decline position.

    Could just be me but I find a decline db press is easier than a flat db press, is esier than an incline db press. (could just be my weak ant. delts but)
    Last edited by trofius; 04-06-2010 at 12:32 AM.
    Mick..

    B130, BS150, FS120, D190, MP75, PP90, C110 C&J 100


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    Only Nick uses a very mild arch, the rest its just natural curve of the spine.

    Its not practiced at PTC at all.

    I think its okay to do, its just something I never bothered with. Anyone can use an arch if they want.

    Strong is Strong.


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    Why do drop kicks put there legs up in the air when they bench?
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    Quote Originally Posted by n00bs View Post
    Why do drop kicks put there legs up in the air when they bench?
    cuts the leg drive out of the movement, thus isolating their chest more.

    Quote Originally Posted by trofius View Post
    Oliver when you arch , up, apart from lifting your gut up closer to the bar, a gentle arch changes the dynamics of the lift, it engages more lat at the beginin of the movement, helps to anchor you shoulder blades into the bench, and changes the range of motion of the upper arm in relation to your pecs, they are moe efficient pushing down slightly rather than perpendicular to your chest. By arching you get in a pseudo decline position
    Good write up. I've always arched. feels way more comfortable and safe than a flat bench ever will.
    Last edited by Oli; 04-06-2010 at 01:21 AM.


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