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    great writeup. Worth a read. Maybe make this a sticky? or added to a technique sub forum?

    How about a Q$A on common issues from noobies..
    I can present u with some i see everyday and you can go through it with your fixes.
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    Good write up sticky.

    Do you think that for me having long arms like you I would be better of persisting with a max width grip even though I am slightly weaker with it at them moment.


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    Cheers Scott.
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  • #14
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    Quote Originally Posted by TrentZor View Post
    great writeup. Worth a read. Maybe make this a sticky? or added to a technique sub forum?

    How about a Q$A on common issues from noobies..
    I can present u with some i see everyday and you can go through it with your fixes.
    No need for sub-forum. All techique related stuff is fine here.
    I'll endevor to write things up for everything, and constantly keep it updated with the practices we follow at PTC Brisbane.


    Quote Originally Posted by Bazza20 View Post
    Good write up sticky.

    Do you think that for me having long arms like you I would be better of persisting with a max width grip even though I am slightly weaker with it at them moment.
    Yes indeed.
    I have a lifter in a similar situation. He benches like /_o_\..... But presses 170kg. We have moved him way out to the rings so it's more like \_o_/.
    He is much weaker here for now, but will be better for it in the long run.

    El freako will have some more great pointers, I'll add his and the rest of mine into the first post tonight.
    It's to hard on the phone.
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    Thanks Sticky, this is awesome. I have trouble with my bench press, I was doing well but have lost the 'nack' so to speak. I use to have a friend who was a powerlifter for many yrs in his younger days for technique critique but he has recently moved over seas. So this kind of stuff really helps.
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    Thanks again for another great write up Sticky, Bench is something I still struggle abit with technique wise, cant wait to try out during my bench session tonight !


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    I has a question
    I use bulldog grip for bench as I just lift more that way
    However, because of this grip it is very hard to get elbow tuck. I bench more with this grip than normal grip + elbow tuck though. Do I need to change anything? Here is how I set up my grip:






    Also, best way to increase thoracic mobility? It's not for benching but snatches but I may as well as here as well lol.
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  • #18
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    Great write up, I always planned to do one of these but I'm too fucking lazy.

    Quote Originally Posted by Sticky View Post
    So a few guys have asked if I can post up a few pointers on the bench.
    Im no bench specialist, but hopefully the following can help you out a little.

    Setup
    First things first, we need to set our grip width. 81cm is the maximum legal grip that can be used in competition, so given my levers, that is where I bench. Now, a wide grip isn't for everybody, it puts a lot more stress on the shoulder joint than a more a more moderate grip, so experiment with caution. People with rotator cuff problems should definitely avoid wide grip at first.

    At a minimum, you want your arms perpendicular to the floor when the bar is on your chest, like this: |__O__|,
    Not angled inwards /_o_\
    A wider grip would look more like this \_o_/

    Obviously, in PL, a wider grip is utilised more often than not as you will shift the load into larger musculature and shorten the range of motion.

    Now that your grip is set, you next need to set your shoulders.
    The most common cue we use to set them back is to "squeeze the shoulder blades together". Its amazing how many people get something so simple wrong. I don't think I've had a novice do it right the first time yet.

    You need to squeeze the shoulder blades together, without letting them rise. If done correctly, you will also notice that is brings your chest up too.
    Still have NFI what I'm talking about?

    Stand up, put your arms straight out in front. Now pull your humerus straight back and slightly downwards trying to pushing as far back into the shoulder joint as possible.
    You will now notice that your shoulder blades have come closer together, and your shoulders have not risen in the process.

    Next you need to create tightness. EVERYWHERE.
    After you have set your grip, you must set your shoulders. Try to set yourself up on your traps, making a tighter arch and allowing you room to set you scap back tightly and tense your lats. I now like to set my traps by placing my feet up on the bench and arching up onto my traps. I then set my grip the bar before I return my feet to floor to keep my traps planted.
    Place your feet as far back towards your flexibility and (if competing) federation rules regarding heels on the floor allow, make sure you have constant tension through your legs to the floor.

    Once this is done, keep your shoulders pinned in position and arch your back by trying to push your hips back to your shoulders. Once its super tight, place your arse on the bench. Your back should be tight, uncomfortably tight.

    The movement
    Next, squeeze your glutes together and un-rack the bar. Keep the glutes on. Take a big gulp of air and then tense and expand your gut to increase your torso tension. Do not release this air until you've finished your rep or even a few reps. I can get out a set of 10 on one breath. As you settle the bar flare your lats.

    Start to lower the bar to the chest.
    Do not let your elbows flare out, but don't tuck them in by your side..... You don't want "gay territorial arms" as Mark Bell would put it.
    Try and keep the elbows at 45* angle between your torso and the bar.

    The bar should touch at a point where your elbows are slightly in front of the wrist joint. If you touch to low, your wrists will be well in front of your elbows which wont allow an efficient press, and if you touch to high, your elbows will be under the bar, or your wrist will be way to far behind your elbow, again, not allowing for an efficient press.

    Once the bar touches the chest, press it back in a straight line to lockout, above the shoulders. DO NOT confuse straight line with vertical line. The bar will attempt to follow your line of sight so stare at the point above the bar's starting position when pressing. Looking directly up may cause the bar to travel back towards your face which is bad for ROM and your face.
    Both of these lines are straight, but your pressing path should look much more like the first \ |
    If your path looks like the first:
    Your not touching in the right spot.
    Your not locking out over the shoulders.
    You have different lever to most.

    There are only 2 more real things that you need to be aware of;
    Bar positioning in the hand
    Leg drive

    The bar position...
    Un-rack the bar. Open your hand, and point your fingers and thumbs to the roof. The bar should sit in the hook of your thumb/palm. Close your hand, keep your wrists tight, and don't let them stray from this position.

    Leg drive...
    Do not even worry about this until everything else is second nature. Once your jumping on the bench and your grip, feet, shoulders, hips, glutes, wrists, touches and presses just happen without needing to think about anything, then you can think about this thing called leg drive.

    Basically, all leg drive is just another tool in getting more power to the bar. As the bar touches the chest, push your feet into the floor and try and move your entire body backwards.
    Timing is the biggest issue and it takes a fair bit of practice to get it all happening.
    That's what I got for the moment. I can add more if you want to do a section on assistance, wrist wraps, etc.
    Last edited by Bench Polkov; 13-04-2012 at 04:20 PM.


  • #19
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    I'll edit my post tonight with my additions and use what you written also.

    Cheers man.
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    pics would have alot of merit. Maybe use some of the new guys in the gym scotty if u have time.
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