Couple of BP form powerlifter questions

[Fenbay]

I've done some reading to try and determine the proper form that powerlifters use on max bench. Couple questions for you guys in the know:

1) What is and how does one find the "groove" ...I assume this is where the lifter gets max power/strength and mechanical advantage for the lift.

2) I hear people saying arch your back and squeeze your shoulder blades together. Is this literal? as in lay on the bench with an arch in your back? <seems maybe dangerous>. Do I need to actually squeeze my back in an attempt to touch my blades together when I lie back on the bench?

3) Drive your heels into the ground. As in lift myself up on the bench? That seems to run contrary to everything I've ever heard about proper bench technique.

Bear in mind this question is regards to a max effort lift. Thanks for any info you might have.

[W8_4_Me]

Originally posted by Fenbay
I've done some reading to try and determine the proper form that powerlifters use on max bench. Couple questions for you guys in the know:

1) What is and how does one find the "groove"

In my PL days, we referred to the groove as the place where the bottom of your pecs meet the top of your abs.


2) I hear people saying arch your back and squeeze your shoulder blades together.

IMO, this is a bit of a cheat. You have some natural arch to your back when you bench, but to bring your butt off the bench is cheating. In a PL comp, the lift won't count.

Squeezing shoulder blades? Can't say I've ever heard that before. Might work, though.


3) Drive your heels into the ground.

Perhaps more like keeping your feet well planted on the ground.

You try to get your feet up under your butt as you can, but then you need to keep them squarely planted on the ground.

Just my interpretations...

[benchmonster]

there is a thread on page 2 which has a link to my last bench competition, go watch it.

Also, you have to pinch your shoulder blades together as much as you can, and arching is smart too, as it reduces the length of your stroke. But you cannot bring your butt off the bench, as this will give you a red light.

B.

[Fenbay]

Thanks for reminding me about that BM. I wanted to watch it when that thread first got started, but my happy little proxy filter decided I can't at work. I'm going to check it out from how in a few.