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  Click here to go to the first staff post in this thread.   Thread: Bench arch technique

  1. #81
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    Quote Originally Posted by El Freako View Post
    My two comp bench setups including the Minh Special.

    Bench Arch - YouTube
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  • #82
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    You need flat feet in IPF...
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    There are no absolute world records anymore



  • #83
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    Quote Originally Posted by 0ni View Post
    You need flat feet in IPF...
    You're going to lift with IPF?
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  • #84
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    I actually believe that you flat feet is the sign of a truly proficient bencher. Toes allows you to get a shorter ROM but the same can be done with a better arch and heels down allows for more leg drive through the heels.


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    Alright James Steel just explained to me that if I squeeze the bench with my legs then my arse will not come off the bench even if my knees are higher than my hips

    So I'll work on that along with getting them further back bit by bit

    BTW James is the Head Strength and Conditioning Coordinator at the University of Pennsylvania and totals 2065 at 275
    Last edited by 0ni; 19-10-2012 at 10:54 PM.
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



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    Figured this shit out today
    I was trying to hitch myself down the bench with flat feet before and could not get a decent arch
    Today I pulled myself through the area between the bench then pushed myself down into the bench with the bar. Worked very well. Feet are still kinda on their sides though not fully on the floor so I need to work on that somehow
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



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    Row and dip, people. This will allow you to elevate your sternum without folding yourself in half. Sternum elevation is a basic athletic function and until the lifter has the muscle tone to do it, don't stuff around with these advanced competition lifting techniques.
    Without me my barbell is nothing.
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  •   Click here to go to the next staff post in this thread.   #88
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    When I see someone arching on a bench I want to slap their head.



  •   Click here to go to the next staff post in this thread.   #90
    Fucked up Kunce

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    Thatíll do me.



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