Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 08-24-2011, 12:37 AM   #1
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Bench Press Arch

__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Sponsored Links
Old 08-24-2011, 01:08 AM   #2
Abaddon
Strongman & Trainer
Max Brawn
Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
Activity: 99% Activity: 99% Activity: 99%
 
Abaddon's Avatar
 

Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default

I thought the best way to improve your bench form was to work on your bench form. Not roll your back over varying sizes of PVC pipe and do stretching exercises.

Granted, the stretching exercises for the legs might help your hips get better accustomed to the wide and tensed leg position required for power benching, but the instructor doesn't get what proper bench form is and does.

PROPER bench form turns your body into a coiled spring; your back arch isn't created by pipe rolling but the result of you winching yourself into position.

Here's how I have described it previously:

Quote:
...the setup is the most important part of the lift, and takes the most time to get right.

You need to get under the bar and slide up the bench until your belly button is within a couple of inches from being aligned with the bar. Keep your feet flat on the floor, your knees bent at a comfortable 90 degree angle.

Now grab the bar with both hands and - with feet planted firmly - swing/slide yourself down the bench until your eyes are in line with the bar (or at whatever alignment you find most comfortable). Now, if your feet have stayed where they were, you will now have a tight arch in your back, and your legs will likewise feel coiled and tense.

Lower the bar with your elbows as close to your sides as possible, and bring the bar down closer to your midsection/solar plexus.
While this guy says he has worked with Olympic athletes... somehow I feel he's missed the point of back arch in benching.
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 08-24-2011 at 03:49 AM.
Abaddon is offline   Reply With Quote
Old 08-24-2011, 06:07 AM   #3
Abaddon
Strongman & Trainer
Max Brawn
Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
Activity: 99% Activity: 99% Activity: 99%
 
Abaddon's Avatar
 

Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default

*Bump*
I'd like to know what other MABers think of this video.
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
Abaddon is offline   Reply With Quote
Old 08-24-2011, 06:37 AM   #4
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,019
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

Can't see it at work. What's it about?

LtL
__________________
Proudly sponsored by Muscle and Brawn and Lifestyle Focus.
Ask me about Ark products.
www.liftingtolive.com
LtL is offline   Reply With Quote
Old 08-24-2011, 06:42 AM   #5
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

It's a good video, for what it is. The foam roller technique, stretching the quads, hips etc is all stuff I've read about before and it's all a consideration in modern competitive powerlifting.

Abs; you have to bear in mind the video is specifically about how to improve the arch. If you're looking for ways to improve overall bench form, or get stronger you'll be disappointed as that's not what he's covering.
Fazc is offline   Reply With Quote
Old 08-24-2011, 08:04 AM   #6
Aurik
SFHW = Win
Max Brawn
Points: 5,197, Level: 46 Points: 5,197, Level: 46 Points: 5,197, Level: 46
Activity: 4% Activity: 4% Activity: 4%
 
Aurik's Avatar
 

Join Date: Apr 2011
Location: Near Dallas, TX
Posts: 1,573
Training Exp: 1-2
Training Type: General Fitness
Fav Exercise: Kettlebells, for now
Fav Supp: XTend
Reputation: 19362
Aurik is a dedicated contributorAurik is a dedicated contributorAurik is a dedicated contributorAurik is a dedicated contributorAurik is a dedicated contributorAurik is a dedicated contributorAurik is a dedicated contributorAurik is a dedicated contributorAurik is a dedicated contributorAurik is a dedicated contributorAurik is a dedicated contributor
Default

I see no problem with it. In competitive benching, a bigger arch = a shorter range of motion = more weight lifted. To improve your bench you do need to bench a lot, but these stretches certainly won't hurt either.
__________________
"Generally people can't squat because they're lacking in the 'lower ab' area. As in they need to grow a set." - LtL
"No one ever got big or strong by lifting lightweights" - Carl1174
Follow my log here: Aurik's Back to Basics log
Valentin Konstantin Platz
Aurik is offline   Reply With Quote
Old 08-24-2011, 11:14 AM   #7
J_Byrd
Senior Member
Max Brawn
Points: 21,229, Level: 91 Points: 21,229, Level: 91 Points: 21,229, Level: 91
Activity: 28% Activity: 28% Activity: 28%
 
J_Byrd's Avatar
 

Join Date: Apr 2011
Location: St. Johns, FL
Posts: 5,879
Training Exp: 15
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 457971
J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!
Default

I use a pvc pipe to warm up, and during my bench warm ups as well.
__________________
Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
Pro Total@308

Proudly sponsored by

http://muscleandbrawn.com

http://bigworkoutplan.com/

http://www.andersonpowerlifting.com/Default.asp


"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw
J_Byrd is offline   Reply With Quote
Old 08-24-2011, 12:23 PM   #8
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by Abaddon View Post
I thought the best way to improve your bench form was to work on your bench form. Not roll your back over varying sizes of PVC pipe and do stretching exercises.
This isn't really about form. It's about shortening the bar travel path so you can move more weight. The guys he is speaking to are generally competitive lifters who already have fairly good form.

For example, JByrd's bar path is much shorter than mine because of his arch.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 08-24-2011, 12:29 PM   #9
J_Byrd
Senior Member
Max Brawn
Points: 21,229, Level: 91 Points: 21,229, Level: 91 Points: 21,229, Level: 91
Activity: 28% Activity: 28% Activity: 28%
 
J_Byrd's Avatar
 

Join Date: Apr 2011
Location: St. Johns, FL
Posts: 5,879
Training Exp: 15
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 457971
J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!
Default

The guy in the video is also the expert that elite uses. He creates those guys individual prehab/rehab.
__________________
Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
Pro Total@308

Proudly sponsored by

http://muscleandbrawn.com

http://bigworkoutplan.com/

http://www.andersonpowerlifting.com/Default.asp


"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw
J_Byrd is offline   Reply With Quote
Old 08-24-2011, 01:13 PM   #10
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,019
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

Finally watched the video. This guy is a prehab/rehab expert and specialises in making super strong guys even stronger. He know what he's talking about.

LtL
LtL is offline   Reply With Quote
Reply

Bookmarks

Tags
arch, bench, press


Similar Threads
Thread Thread Starter Forum Replies Last Post
How to Bench Press BendtheBar Video Compilations 0 05-08-2011 10:57 PM
Mark Rippetoe: The Bench Press Arch BendtheBar Video Compilations 0 05-08-2011 09:55 PM
Bench Press Levers and Arch BendtheBar Powerlifting & Strength Training 1 04-29-2011 12:03 AM
Bench Press vs OHP/Push-Press IronManlet Powerlifting & Strength Training 18 02-28-2011 01:24 AM
QOTW - 12/6 - Is the Smith Machine Bench The Best Replacement for Bench Press? BendtheBar Muscle Building and Bodybuilding 2 12-08-2010 09:25 AM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 10:27 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.