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Old 02-28-2012, 12:51 AM   #11
MonsterMike
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Join Date: Apr 2011
Location: TX
Posts: 97
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Training Type: Powerlifting
Fav Exercise: Squat
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Quote:
Originally Posted by BendtheBar View Post
Three things that might help stay tight, and possibly improve drive.

1) "Row/pull" the bar towards your chest.
2) Expand and tighten your abs. Push your gut out and keep it tight instead of sucking it in and tightening it.
3) Drive/push your hips towards your shoulder blades. This helps me stay tight, allows for better eccentrics.

All 3 of these help me. I'm no bench expert, but I would give them a shot. Perhaps someone who knows more can comment on them.

The bottom line is that they help me keep a tight overall torso and I feel more recoil/power.
Do this....also think about when you drive the bar up, that you use your legs and push yourself away from the bar...rather than pushing the bar away from you....also...as J_byrd said speed is developed over time...lots of time....try lowering the weights some and focus on moving the bar FAST...then moving up 5 pounds the next week and try to get the same feeling...I'm not sure what kind of training program you are running, but as a generic training outline, thats what I would do.
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