PDA

View Full Version : Dave Tate "Maybe you just dont know how to ****** Bench!"



Andre518
06-07-2009, 08:18 AM
Just came across the video and thought if it had not been posted before I would share.

Dh3t6T-nqP0

barbell01
06-07-2009, 08:22 AM
seen it, love it

joey54
06-07-2009, 08:45 AM
Has been posted, but is a very good video.

bluelew
06-07-2009, 11:34 AM
The roll bar is a face/dental saver device in case of a sudden drop from liftoff/rack.

robchris
06-07-2009, 03:36 PM
I love Dave Tate man!

He tells it like it is, just like Jim Wendler.

(Reminds me of my drill sgt. back in the day)!

barbell01
06-07-2009, 03:40 PM
is the roll bar supposed to be like a ,power cage safety bar? it looks like itll just topple over the bar and fall on the lifer?

dude, if you don't know, I'm not gonna tell you.

joey54
06-07-2009, 04:37 PM
dude, if you don't know, I'm not gonna tell you.

Mr. Fresh won't be contributing to the thread, or any for that matter, any more. Check under his name.

barbell01
06-07-2009, 04:47 PM
Mr. Fresh won't be contributing to the thread, or any for that matter, any more. Check under his name.

FINALLY! i was wondering when that was gonna happen. "now back to our regularly sheduled program"

LuNa
06-07-2009, 05:51 PM
Mr. Fresh won't be contributing to the thread, or any for that matter, any more. Check under his name.

:clap:

Great video, he is really entertaining to watch.

vdizenzo
06-07-2009, 06:50 PM
Dave's a funny cat. Good vid.

ELmx479
06-07-2009, 11:16 PM
Great vid, I enjoyed it and learned a thing or two.

mONTE
06-09-2009, 12:41 AM
I love this, and I love Dave Tate!

AJ_H
06-09-2009, 09:30 AM
I heard before your supposed to have your elbows tucked when benching? Does he mean that you tuck the elbows in before and during the descent and halfway through the ascent and then flare them out for the lockout. Lets just set the record straight though: tucked is when your elbows are rolled under and flared is when your elbows are rolled outwards, correct? Good video though, thanks for posting, even if it has been posted before: it's good to see this sort of thing and just because its been posted before doesn't mean some people haven't seen it, thanks.

Kiaran
06-09-2009, 10:09 AM
Anyone else have the Bench Press Index video Wendler made from EFS? It's pretty good as well. Love this video btw, thanks for putting it up.

I do have a question for the experienced fellas in here:

Recently, setting up with a huge arch and my feet tucked under me seems to hyperextend my lower back after a couple sets into my training. I've since dialed down the arch but I don't feel as tight now. Anyone else ever encounter this problem? I didn't have this problem when I first started arching heavily.

Travis Bell
06-09-2009, 10:17 AM
Do you wear a belt?

Lones Green
06-09-2009, 10:52 AM
Anyone else have the Bench Press Index video Wendler made from EFS? It's pretty good as well. Love this video btw, thanks for putting it up.

I do have a question for the experienced fellas in here:

Recently, setting up with a huge arch and my feet tucked under me seems to hyperextend my lower back after a couple sets into my training. I've since dialed down the arch but I don't feel as tight now. Anyone else ever encounter this problem? I didn't have this problem when I first started arching heavily.

I've pushed the arch and my belly up hard at a meet on a low bench, ended up being pretty painful.

thewicked
06-09-2009, 11:29 AM
AWESOME bench vid..changed my benching forever!

thewicked
06-09-2009, 11:31 AM
Anyone else have the Bench Press Index video Wendler made from EFS? It's pretty good as well. Love this video btw, thanks for putting it up.

I do have a question for the experienced fellas in here:

Recently, setting up with a huge arch and my feet tucked under me seems to hyperextend my lower back after a couple sets into my training. I've since dialed down the arch but I don't feel as tight now. Anyone else ever encounter this problem? I didn't have this problem when I first started arching heavily.

because of the tightness and contraction of the lower back you will feel it and it will be sore after benching..i've been working on this for 3 weeks now and this is the first week i felt tightness but no soreness. Just like anything else in training, a change tends to lead to soreness but only temporarily... keep trying to work through it and make sure you properly stretch before hand to alleviate it as much as possible and eventually it'll pass.

Kiaran
06-09-2009, 11:36 AM
Do you wear a belt?

I toss my belt on at 90% and up. Setting up like Tate and Wendler show in their vids yields unbeatable tightness for me. It just winds up tweaking out my lower back after a few sets is all. I'll probably just have to find my middle-ground and stick to that. Anyhow, I noticed those guys tuck their feet way under and get up on their toes. Don't your heels have to be in contact with the floor in comps? I drive my heels down into the ground until they are flat before liftoff, but I never get to see if those guys are doing the same thing from that position?

thewicked
06-09-2009, 11:36 AM
I heard before your supposed to have your elbows tucked when benching? Does he mean that you tuck the elbows in before and during the descent and halfway through the ascent and then flare them out for the lockout. Lets just set the record straight though: tucked is when your elbows are rolled under and flared is when your elbows are rolled outwards, correct? Good video though, thanks for posting, even if it has been posted before: it's good to see this sort of thing and just because its been posted before doesn't mean some people haven't seen it, thanks.

imagine your elbows are pointed towards your feet.. don't necessarily think "tuck" because, from experience with myself and clients, that ends up making you INTERNALLY rotate and can lead to some shoulder strain as well..


if you imagine your elbows "pointing" towards your feet during the descent, your elbows will tuck naturally and follow the line of your body maintaining the form as long as you break at your elbows first. As you drive the bar up and back towards the rack your elbows may or may now flare... but the transition back will help facilitate that.

been taking alot of video and alot of notes while training myself and my pl'n clients

the best thing i can tell ya is to practice practice practice.. in the past few weeks my clients have done thousands of reps with just the bar setting up and practicing this... having done this myself I've hit PR after PR just like i did yesterday.. easily did my bench work and turned around and did 2 sets of 315 for 10 after doing my triple work which is an all time career pr and both sets were EASY! the week before I hit 225 for 27 where before 225 for 20 was difficult and strained my shoulders..

as of today..ZERO shoulder pain!

thewicked
06-09-2009, 11:38 AM
I toss my belt on at 90% and up. Setting up like Tate and Wendler show in their vids yields unbeatable tightness for me. It just winds up tweaking out my lower back after a few sets is all. I'll probably just have to find my middle-ground and stick to that. Anyhow, I noticed those guys tuck their feet way under and get up on their toes. Don't your heels have to be in contact with the floor in comps? I drive my heels down into the ground until they are flat before liftoff, but I never get to see if those guys are doing the same thing from that position?

reverse the belt if it's tapered or keep it low.. play with the setup.. sometimes if you wear the belt too tight it will keep pressure on yoru core but prevent you from pushing out as much to meet the bar. I've found wearing the belt a notch or too loose and pushing out like normal imparts low back support while properly pushing out your abs to meet the bar.

as far as heels go.. you need to learn to release your calves and push down through the heels. I know it sounds weird but relax your feet and push through your heels and down with your calves and it'll fix that problem..

i can't advocate enough practicing with just the bar and working it til it clicks. At first my feet woudln't do it but over time they eventually starting cooperating and my heels dropped and up'd the weight.

you'll know you're doing it right when you push into the floor and you don't move.. a sure sign of pushing through your toes is when you go to drive and your body slides back off the bench instead of into it.

Kiaran
06-09-2009, 11:49 AM
because of the tightness and contraction of the lower back you will feel it and it will be sore after benching..i've been working on this for 3 weeks now and this is the first week i felt tightness but no soreness. Just like anything else in training, a change tends to lead to soreness but only temporarily... keep trying to work through it and make sure you properly stretch before hand to alleviate it as much as possible and eventually it'll pass.

Hmmm. The pain feels identical to hyperextending on an OH Press. Perhaps I am not engaging my abs properly on my pressing movements. Possibly I need to shorten the number of sets I do with a tight arch and work myself up to more gradually. Although this just sounds to me like there is something I'm missing on the form that needs to be done with the core. I always push my abs out with air before liftoff. Maybe they are too loose and allowing my back to over extend during my heavier sets?

Also, thanks for the tips on driving my heels down. I can get them to touch, although I have to find the exact placement for them otherwise I wind up lifting my butt off the bench by accident.

thewicked
06-09-2009, 11:54 AM
no.. not from my experience..

your pressing your hips up and contracting your lower back which is caused by hyperextension..

try some ballistic stretching such as high kicks, high pulls, and any other form of stretching. stretching the hams and hips tends to help relieve some tension in the lower back making the bench more comfortable. HOWEVER the lowerback is not supposed to be TOO loose. You want it to have SOME tightness because it's used to support the body! So don't do too much direct stretching of the lower back...

and just like i said before.. y ou have to practice it. Your back will be tired and sore and can feel like it's going to cramp when you first start this out. If you haven't been practicing it a few times everytime you're in teh gym or using this technique for weeks now it's expected. I've yet to have one client NOT have lowerback tightness, discomfort, and soreness both during and after workouts. Those that aren't experiencing it anymore have been doing it roughly a month.

make sure you properly warm up like tate suggested in the video. Jumping straight into the heavy stuff doesn't allow your body (cns/pns/neurmuscular function, and muscles/connective tissue) to properly warm up. I've added in quite a few more sets to my benching lately and it seems like more is better.. 15-20lb jumps are imho the way to go atleast for awhile.

Kiaran
06-09-2009, 12:08 PM
Alright, cool. Thanks for the time, really appreciate it, bro. I will stick with it and see where it goes. You are probably right in that my back is just not used to the stretch and placement. I'm a huge fan of dynamic warmups before I even touch a weight. I spend about 15 mins on bench day and 20 mins on squat day warming up with several dynamic stretch movements and work. I could definitely use some better movements to warmup with on bench day though. I'll give the ones you suggested a shot. I usually do a ton of shoulder circles, and a couple sets of light band pullaparts, shoulder horns and some GHR-Situps to wakeup my core. I'm sure it could be improved and I notice there is nothing warming my posterior chain up in there. Perhaps this is contributing to the issue?

Sensei
06-09-2009, 12:33 PM
Kiaran,
I think there are a number of things to try - most have been mentioned, but keeping the glutes and abs tight will also protect your lower back in that position. It's tough to figure out, but give it a shot.

Reko
06-09-2009, 12:36 PM
Kiaran,
I think there are a number of things to try - most have been mentioned, but keeping the glutes and abs tight will also protect your lower back in that position. It's tough to figure out, but give it a shot.

I find keeping the glutes tight helps make me a lot more stable on the bench as well.

Kiaran
06-09-2009, 12:38 PM
Kiaran,
I think there are a number of things to try - most have been mentioned, but keeping the glutes and abs tight will also protect your lower back in that position. It's tough to figure out, but give it a shot.

Interesting, as this is what I have been playing with. It does shrink my arch some when I engage my abs and glutes heavily on bench, but definitely eliminates over extension. I have yet to incorporate everything together. Thanks for the tip, man.

mastermonster
06-10-2009, 10:25 PM
That's the first time I've seen the video. Dave is dead on and does a great job with the demo and explaination. Not to mention entertaining!

Detard
06-11-2009, 06:37 AM
Interesting, as this is what I have been playing with. It does shrink my arch some when I engage my abs and glutes heavily on bench, but definitely eliminates over extension. I have yet to incorporate everything together. Thanks for the tip, man.

When finally started benching properly, my back was sore as hell after every training session. One thing the guys always yell is heels down. Something about driving your heels into the floor, will activate your glutes, and keep your arch tight and high, whereas if your heels are rising, it will cause your thighs to engage, which can flatten out your arch.

Someone correct me if i'm wrong though, but this is just my understanding of heels down.