The Westside Barbell dynamic method

[J_Byrd]

Sounds like your set up is correct. If you have a chance take a video of the full set up, and a rep or two. Be sure that as you receive your lift out that it is taken all the way out to the spot you want to bench at. You want to keep from having to work too much on the rotation on the lift out as that will cause you to flatten and lose some lat. There is a fine line between control and speed. You have to find what area will work for you. A far as keeping the lats tight, just make sure the bar is pushed out all the way to where you want it. Get a big breath of air at the top before you descend, and hold it. Next be sure that you are squeezing your shoulder blades together through the lift. If your lats are not sore the day after benching, you are not using them fully in my opinion. Obviously this is all meant to be done for one rep. If you had to do more reps, then you will need to breath ha ha.

[big valsalva]

Originally Posted by jp_ottawa

Here's an update. As a warmup on my max effort bench, I chalked the bar and saw that the bar path is not always the same over reps. I'm trying to fix that. One thing that seems to help is to keep my entire body as tight as possible throughout the lift. That means no slacking in the legs, butt, and upper body. Its harder than it sounds, but it seems to work.

I will keep checking my bar path until nothing moves any more. Tweaking my form is a pain in the ass, but I'm sure it will be worth it in the long run.

Jeez, you and I must be on some psychic wave. I chalked the bar last session too. Just to check my groove.

I'm enjoying this thread, and am getting some good pointers. I will mention as far as setup goes (believe me, I'm no expert), lately I've been bringing my feet back as far as I can just so my heels are still on the floor. It really helps me stay tight and drive the legs and butt. It drives my back into the bench too.

[jp_ottawa]

Here are some vids of my setup. Any advice much appreciated!!

Beginning powerlifting training log

[MonsterMike]

Originally Posted by jp_ottawa

Here are some vids of my setup. Any advice much appreciated!!

Beginning powerlifting training log

A few tricks Ive learned:

-When setting up, tuck your chin to your chest....that will put you on your traps higher.

-There is a point where you are setting up, where your setup looks AWESOME, then you comletely flatten out (probably addressed by someone else on the forum already), but, as you said...working your feet back will help. try turning your heels in towards the bench with toes pointed out. That will help 1)keep your feet flat, as you said you compete IPF rules and 2) move them back further to stay tighter (learned this from Niko Huslander and he KNOWS HIS STUFF, watch him on youtube lol)

-If you want to strengthen your lats, I would do more rowing with a barbell or dumbell than and sort of pulldown.....I always feel you can gain more strength for pressing power that way.

-pull the bar our to the bottom of you lats....when you think about how you do a pushup, you utilize ALL of your lats, not just part of them, so being the bar out until it is completely on your lats....if your setup is correct, the weight wont even feel like it is there! if you do this, you wil also have some elbow tuck, meaning, push your elbows to your feet, DO NOT COMPLETELY TUCK, as it will kill you on the bottom, especially during speed work.


I hope this helps, let me know if you need any clarification or have any questions!

[LtL]

Originally Posted by MonsterMike

A few tricks Ive learned:

-When setting up, tuck your chin to your chest....that will put you on your traps higher.

-There is a point where you are setting up, where your setup looks AWESOME, then you comletely flatten out (probably addressed by someone else on the forum already), but, as you said...working your feet back will help. try turning your heels in towards the bench with toes pointed out. That will help 1)keep your feet flat, as you said you compete IPF rules and 2) move them back further to stay tighter (learned this from Niko Huslander and he KNOWS HIS STUFF, watch him on youtube lol)

-If you want to strengthen your lats, I would do more rowing with a barbell or dumbell than and sort of pulldown.....I always feel you can gain more strength for pressing power that way.

-pull the bar our to the bottom of you lats....when you think about how you do a pushup, you utilize ALL of your lats, not just part of them, so being the bar out until it is completely on your lats....if your setup is correct, the weight wont even feel like it is there! if you do this, you wil also have some elbow tuck, meaning, push your elbows to your feet, DO NOT COMPLETELY TUCK, as it will kill you on the bottom, especially during speed work.


I hope this helps, let me know if you need any clarification or have any questions!

Great post

LtL