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BendtheBar 11-30-2011 12:11 PM

Developing your raw bench - Part 1
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LIFT-RUN-BANG: Developing your raw bench - Part 1

A couple of quotes:


Ok I want to address the weight gain issue with benching and squatting.

The squat and bench are the two lifts most effected by weight gain. Anyone who has put on weight know this to be very true. Gain weight, and those lifts shoot up without much special done to move them. The reason being is not really "leverages". I want to put this theory to rest.

Gaining weight does not increase your leverages or decrease your ROM enough so much so that you see such big leaps in a lift. This is "broscience" essentially. Gain 10 pounds and your bench will shoot up almost every time. 10 pounds spread across your body isn't changing the ROM enough to allow for such dramatic increases. If it were a ROM issue, then guys doing a 1 board press would see the same kinds of differences, but they don't. You can basically do about as much on a 1 board press as you can full ROM. So it is NOT a leverage or ROM factor here at play that causes the increase in strumph.

The reason for the increase is because the weight gets distributed over a larger area of mass. It's called distributed load.

This is one of the reasons why weight gain helps those movements so much. The fact is, gaining 5-10 pounds probably doesn't reduce your ROM in the squat or bench at all really. But gain 10 pounds and see if your bench doesn't shoot up like crazy. This is very simple. The weight you were lifting now feels like a lighter load because it is spread across more mass.

The same holds true for the squat.
Wrist over elbows benching position:

LtL 11-30-2011 12:19 PM

Interesting tip I got from Jesse Burdick in one of his videos that the above picture made me think of is that you should do your best to keep your elbows above the level of the bench. The higher your elbows when the bar is on the chest, the stronger you will be off the chest. You will notice he is not arched in that picture. If he arches his spine, the bar would be higher when on his chest, elbows would be higher and he would press more. Not saying he doesn't do this when he presses properly (I'm pretty sure he has close gripped 230+kgs :eek:) just something that picture made me think of.



BendtheBar 11-30-2011 12:24 PM

Good thoughts. I will add that the higher the elbows, the less stress you will place upon your shoulders.

A quote from Jeremy Likness:


When the flat bench is performed through an exaggerated range of motion, such that the elbows drop below the same plane as the shoulder joint (so the upper arms go below parallel with the ground) the shoulder joint is forced to rotate slightly in order to accommodate the range.

Any joint such as the hip joint or the shoulder joint that can move in multiple planes (rotate) sacrifices stability for increased movement, and therefore becomes more susceptible to injury.

Roy1787 11-30-2011 12:39 PM

How much arch would be recommended for someone who isn't a powerlifter?

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