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Old 05-06-2010, 06:25 PM   #11
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Bench...

Stand up and tuck your elbows into your side. Raise your hands, with palms up, until the are parallel with the ground. Now lift your elbows away from the body 45 degrees.

This is how you should be benching and a good idea of where your arm spacing is. Don't bench to your chest! This will cause you to flare your arms out.

Now, lay on the bench and crunch your shoulder blades (lats) together. Keep your ass on the bench, grab the bar and arch your lower, trying to rest your weight on your upper back and traps. All of this will shorten the travel of the bar and give you a better lift.

With the bar on your chest, push with your legs right as you are pressing up.
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Old 05-06-2010, 06:34 PM   #12
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How much did you deadlift on your first workout? I would start with 135.

Get your feet halfway under the bad (from a side view, not looking down). With your butt slightly up, bend down and grab the bar. You can have your toes pointed slightly out, but really no more then a 45 degree angle.

Now, sink you butt until your shins touch the bar. Lock your arms (very important), tighten your traps and back, and thrust out your chest, and stand up with the bar.

Don't pull the bar up, stand up with the bar. Pulling on the bar will often cause you to jerk your arms and raise your hips.

Just get into position and stand up.

You want your back to remain pretty much in the same position throughout the entire lift.

And whatever you do, don't think about pushing with the legs. The deadlift is NOT a leg press.

I hope this helps.
Dam btb. great advice that sounds like something and expert would say(hell you are an expert) That pretty much answered any question i could have. Just stand up thats easy to do bro. And my last workout i worked up to 205x5
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Old 05-06-2010, 06:38 PM   #13
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Originally Posted by BendtheBar View Post
Bench...

Stand up and tuck your elbows into your side. Raise your hands, with palms up, until the are parallel with the ground. Now lift your elbows away from the body 45 degrees.

This is how you should be benching and a good idea of where your arm spacing is. Don't bench to your chest! This will cause you to flare your arms out.

Now, lay on the bench and crunch your shoulder blades (lats) together. Keep your ass on the bench, grab the bar and arch your lower, trying to rest your weight on your upper back and traps. All of this will shorten the travel of the bar and give you a better lift.

With the bar on your chest, push with your legs right as you are pressing up.
you said dont bench to my chest? i got ya. thanks btb more good advice
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Old 05-06-2010, 06:54 PM   #14
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Originally Posted by BendtheBar View Post
Bench...

Stand up and tuck your elbows into your side. Raise your hands, with palms up, until the are parallel with the ground. Now lift your elbows away from the body 45 degrees.

This is how you should be benching and a good idea of where your arm spacing is. Don't bench to your chest! This will cause you to flare your arms out.

Now, lay on the bench and crunch your shoulder blades (lats) together. Keep your ass on the bench, grab the bar and arch your lower, trying to rest your weight on your upper back and traps. All of this will shorten the travel of the bar and give you a better lift.

With the bar on your chest, push with your legs right as you are pressing up.
Note that the above is a powerlifting style bench.
A more 'bodybuilding' bench style has you flare your elbows out in order to primarily use the pec muscles. (opposed to tucking elbows in, which calls in more groups to help)
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Old 05-06-2010, 08:02 PM   #15
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you said dont bench to my chest? i got ya. thanks btb more good advice
I'm confused as to what he was saying, but i highly doubt he meant dont bench to your chest.
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Old 05-06-2010, 08:21 PM   #16
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I'm confused as to what he was saying, but i highly doubt he meant dont bench to your chest.
I think he was meaning dont bench high up on the chest, as in close to the neck but im not sure. His advice was great i just got a little confused on that part
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Old 05-07-2010, 10:33 AM   #17
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I'm confused as to what he was saying, but i highly doubt he meant dont bench to your chest.
He meant exactly that. Do NOT Bench to you chest. Bench below it.

Try tucking your elbows properly and Benching to your chest at the same time. Not happening.
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Old 05-07-2010, 10:35 AM   #18
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I think he was meaning dont bench high up on the chest, as in close to the neck but im not sure. His advice was great i just got a little confused on that part
There is an area between your lower pecs and upper abdomen; it's about and inch wide. Try Benching to this spot or a bit below it every time. It's also much easier when you have a proper back arch.
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Old 05-07-2010, 10:40 AM   #19
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I'm confused as to what he was saying, but i highly doubt he meant dont bench to your chest.
I did mean don't bench to your chest. Odds are if you bench to your chest (nipples) your arms are too far out.

With proper arm position your bench should be around upper abs right below your chest.


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Old 05-07-2010, 10:40 AM   #20
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There is an area between your lower pecs and upper abdomen; it's about and inch wide. Try Benching to this spot or a bit below it every time. It's also much easier when you have a proper back arch.
^ Great advice.
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