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Old 01-08-2011, 09:47 AM   #1
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Default Bodybuilding and Powerlifting Bench

Many consider that there are two different types of bench...a powerlifting and a bodybuilding bench. I am from the camp that believes there is only one right and safe way to bench, and that powerlifters have a better grasp of this form than the average bodybuilder.

If you bench incorrectly, with elbows flared, no back arch, whatever, you beat the crap out of your shoulders, joints, etc. and increase the risk of injury.

So while I am not saying you MUST setup completely like a powerlifter, you must at least utilize a basic, and proper setup that is based on a proper powerlifting bench setup to prevent injury.

Also, I do not believe in deviating from proper form just to get a better pump, stretch, feel or mind muscle connection.

I know this is a heated debate, but I want to keep it civil. I don't believe that there are 2 separate form variants for each lift that are goal dependent. I believe proper form is proper form, and there is only one safest form path for each lift.

What say you?
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Old 01-08-2011, 10:03 AM   #2
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Completely agree steve^
BUT, should i press in a straight line or up and back?
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Old 01-09-2011, 11:18 AM   #3
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Completely agree steve^
BUT, should i press in a straight line or up and back?
Cant ever get any takers on this subject???
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Old 01-09-2011, 11:27 AM   #4
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Alot of people are benching with elbows flared and the bar path over their collarbones or throat. This hurts my shoulders just from watching.

PL style bench it is for me, the benchpress is a upperbody lift and not a chest-isolation movement (but a whole lot of people out there seem to believe it is).
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Old 01-09-2011, 11:37 AM   #5
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Originally Posted by big_swede View Post
Alot of people are benching with elbows flared and the bar path over their collarbones or throat. This hurts my shoulders just from watching.

PL style bench it is for me, the benchpress is a upperbody lift and not a chest-isolation movement (but a whole lot of people out there seem to believe it is).
Thanks bigswede, sounds as though we all agree; powerlifting form is the way

In regard to the path of the bar:
a)do you press in a straight line
b)do you press up and back(like a J)
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Old 01-09-2011, 11:40 AM   #6
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I press in a straight line but that is different and depends on your body type and build i think.
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Old 01-09-2011, 11:50 AM   #7
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I press in a straight line but that is different and depends on your body type and build i think.
Makes good sense, buddy - Ill keep playing around with it.
Do you by chance have any idea what is better for long torso and medium length arms? Im gonna take a shot in the dark and guess you are a fairly tall gentleman with long arms.. Therefor, the 'straight line' benching possibly to reduce the distance of the bar?

thanks for the advice
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Old 01-09-2011, 12:01 PM   #8
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Makes good sense, buddy - Ill keep playing around with it.
Do you by chance have any idea what is better for long torso and medium length arms? Im gonna take a shot in the dark and guess you are a fairly tall gentleman with long arms.. Therefor, the 'straight line' benching possibly to reduce the distance of the bar?

thanks for the advice
Yeah ive got long arms and a long way for the bar to travell haha. Youll have to experiment and se what fits you, im really no expert on the subject
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Old 01-09-2011, 12:17 PM   #9
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For me; elbows tucked and straight up from the old xiphoid.
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Old 01-09-2011, 12:31 PM   #10
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For me; elbows tucked and straight up from the old xiphoid.
The tip is much appreciated. ive seen your numbers and theyre are very impressive. If my memory serves me correctly you compete. If so, do you compete raw? thanks buddy
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