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View Full Version : How to build a monstrous bench press by AJ Roberts - April 1st 2007



Joe Black
04-01-2007, 04:49 AM
If you want to know what it takes to increase your bench press AJ Roberts delivers some great training advice. This is coming from a guy who benches 700 pounds!

http://www.wannabebig.com/article.php?articleid=302

Enjoy!

Daniel

Roddy
04-04-2007, 12:36 AM
Tried some of the pointers from this article. Defintate difference. Up 10lbs on my bench.

jamiemc19
04-04-2007, 04:31 PM
i tried to set myself up like he tells you to in the article but really had trouble arching my back. The leg positioning made me feel alot more stable tho.

Roddy
04-04-2007, 09:30 PM
Yeah the leg bit really seemed to be the money. The arching i didnt get to carried away with, just a little more arch than usual.

canadianbuilder
04-06-2007, 02:17 PM
Excuse the stupid question, but doesn't arching your back harm it? I find if I arch it it feels ackward after I am done?:redface:

Unholy
04-06-2007, 02:19 PM
No it shouldn't harm your back. But its certainly something that takes getting used to.

RedSpikeyThing
04-06-2007, 03:34 PM
Excuse the stupid question, but doesn't arching your back harm it? I find if I arch it it feels ackward after I am done?:redface:

As long as your shoulders and butt are on the bench, you're in the clear.

canadianbuilder
04-07-2007, 10:59 PM
As long as your shoulders and butt are on the bench, you're in the clear.

Okay, thanks for the clarification :)

Con
04-09-2007, 05:22 PM
I was wondering does the foot placement feel unnatural? I imagine it would but just wondering.

Also, to whoever it may concern I believe there is a typo after the "Bench Twice a Week" caption. Thinks its the first sentence.

Anyway, nice article

Mr. D
04-09-2007, 11:50 PM
2 questions:

1)Let say you bench 5x5 incline dumbbell and want to follow it with a dynamic 8x3 of 55-60% of 1RM (flat bb), is it a bad idea to perform on same day?

2)Any of yall get hamstring cramps when benching?

CurlforEternity
04-10-2007, 09:07 AM
Just bench heavy right? Working out the triceps have alot to do with bench press too :D

joshgraham22
06-03-2007, 07:31 PM
This article is ridiculous if you want to use proper form while doing your bench

RedSpikeyThing
06-03-2007, 09:03 PM
This article is ridiculous if you want to use proper form while doing your bench

Please enlighten us to what your definition of "proper bench form" is.

backseatwitme13
06-04-2007, 09:40 AM
This article is ridiculous if you want to use proper form while doing your bench


He's a new member. where's Anthony? he knows everything

Chubrock
06-05-2007, 05:43 AM
This article is ridiculous if you want to use proper form while doing your bench

What was outlined in the article will work whether you bench with an arch or not.

Other than that though guys, he's trolling.

redFury
06-05-2007, 12:24 PM
Interesting article... I definitely agree with twice a week workouts. I've never done westside de stuff however, and think that mixing things up differently then that works as well. For example, a friend of mine does a ME bench day and a tricep/assistance day with good success... 513+ @ 165

HeavyJae
04-01-2008, 06:07 PM
This question is sort of hard to put into words but
The article says increase your bench weight with the correct form, but say you did the correct form and then went back to your old form. would you instantly lose what ever you had been doing like this

When I start lets say I can do 250 with incorrect form then with correct form I can do 275.
If then on my following workouts I used correct form and my bench went up say 300
If I quit doing the correct form would I lose that original 25 lb gain?

Invain
04-01-2008, 09:35 PM
You won't lose any strength you've gained. However, yes, if I tried to max out with my back flat and legs positioned normally then I'd definitely lift less as opposed to an arch and feet behind the knees.

4g64fiero
04-02-2008, 07:33 PM
Man, the whole "arch your back as much as possible" technique is wierd to me. It goes against everything I've ever been trained to do as far as bench pressing goes. I think lifting it as fast as you can would yield better results as far as gaining muscle. but I guess its not entirely about that, its mostly about seeing how much weight you can bench press even if it requires an unorthodox form not typically allowed in competition. For that I ask, whats the point? Is it just for bragging rights? This reminds me of when I first started to lift in middle school. I hurt my neck and lower back from arching my back like that. Back then it was called bad form. I guess its acceptable now. I'd rather bench to build muscle specifically. Not too worried about numbers. But I guess thats the diferance between a hobbyist and a powerlifter. My bench is only 305, which probably isnt crap compared to most on this board.

jbrin0tk
04-18-2008, 04:58 PM
Man, the whole "arch your back as much as possible" technique is wierd to me. It goes against everything I've ever been trained to do as far as bench pressing goes. I think lifting it as fast as you can would yield better results as far as gaining muscle. but I guess its not entirely about that, its mostly about seeing how much weight you can bench press even if it requires an unorthodox form not typically allowed in competition. For that I ask, whats the point? Is it just for bragging rights? This reminds me of when I first started to lift in middle school. I hurt my neck and lower back from arching my back like that. Back then it was called bad form. I guess its acceptable now. I'd rather bench to build muscle specifically. Not too worried about numbers. But I guess thats the diferance between a hobbyist and a powerlifter. My bench is only 305, which probably isnt crap compared to most on this board.



I could be wrong, but arching the back is almost always allowed in powerlifting competitions, from what I understand.

Chubrock
04-18-2008, 05:33 PM
This reminds me of when I first started to lift in middle school. I hurt my neck and lower back from arching my back like that. Back then it was called bad form. I guess its acceptable now. I'd rather bench to build muscle specifically. Not too worried about numbers. But I guess thats the diferance between a hobbyist and a powerlifter. My bench is only 305, which probably isnt crap compared to most on this board.

You obviously know nothing about powerlifting. Arching is allowed and utilized by nearly every competitor.

Travis Bell
04-18-2008, 07:15 PM
benching with an arch is not only allowed, its a good idea to make yourself more stable on the bench. Pulling your shoulders in tight, tucking your elbows and setting yourself up on your upper back is definatly the best way to bench. I trained a guy who's bench was 365 benching flat backed, elbows out, pretty normal gym rat form. After a month with me he benched a very solid 405. Benching right actually allows you to utilize more of your strength.

Sloppy form is when guys have shaky arms, butts comming off the bench, feet moving all over the place or just not even touching. Amazing things I see almost every day in the gym

Rodzilla
04-22-2008, 10:49 PM
Man, the whole "arch your back as much as possible" technique is wierd to me. It goes against everything I've ever been trained to do as far as bench pressing goes. I think lifting it as fast as you can would yield better results as far as gaining muscle. but I guess its not entirely about that, its mostly about seeing how much weight you can bench press even if it requires an unorthodox form not typically allowed in competition. For that I ask, whats the point? Is it just for bragging rights? This reminds me of when I first started to lift in middle school. I hurt my neck and lower back from arching my back like that. Back then it was called bad form. I guess its acceptable now. I'd rather bench to build muscle specifically. Not too worried about numbers. But I guess thats the diferance between a hobbyist and a powerlifter. My bench is only 305, which probably isnt crap compared to most on this board.

I think your High.


Man, the whole "arch your back as much as possible" technique is wierd to me. It goes against everything I've ever been trained to do as far as bench pressing goes

I'm curious where you learned then. Obviously not a good source.

dxiw
04-24-2008, 07:52 PM
Why are you guys even bothering to humor this guy's reply with a response. He's clearly a troll, who hasn't done any reading on the forum nor knows anything about powerlifting. It's not worth your time.

4g64fiero you clearly haven't done the research nor have you trained with elite people. Your making huge generalizations about bench technique and powerlifting, and frankly, it's offensive. You probably injured yourself because you had ****ty form and arched back just happened to be part of it. Please go do some reading before you post **** like this. Just a waste of server space.

Revo
04-24-2008, 10:50 PM
gotta try some of these

spartansgym
04-26-2008, 06:51 AM
I read the article on the gym computor and imediately began working on my form with good results. Thanks for the info

BigTA1982
04-26-2008, 09:14 AM
i have been using that for for years, I have always gotten great results.

PolishPete
05-01-2008, 02:47 PM
Whats your guys' opinion on benching with feet up on the bench and knees bent. I keep my should/back/butt on the bench, and bend my knees and keep my feet flat on the end too. Don't know why. Just started doing that once, and I feel fine doing it. Bench just over 300 lbs...body weight of 155.

I'm going to try this form in tomorrow workout and see what happens.

Justin Ryan
05-21-2008, 11:51 PM
Great article, I realized everything I am doing is wrong. ha ha ha. I'll try this new form out tomorrow

alex11012
06-09-2008, 09:15 AM
I broke my right wrist (I'm left handed) twice as a kid once. Once completely through the bone.

I now find that my right tricep is a lot smaller & weaker as well as my right forearm, than my left (I have no other muscle is like this).

When I bench I can only do very few sets on a relatively heavy weight and my 1 rep max is also poor. I find that my right tricep never burns or gets pumped like my left. Also I can feel my left tricep doing most of the work.

Is there any way of sorting this out?

TheLion
06-09-2008, 11:44 AM
go see a doctor.

alex11012
06-10-2008, 02:19 AM
go see a doctor.

That's what I plan to do.

Alex Sullivan
06-11-2008, 08:43 PM
funny thing is i was taught not to arch that it destroys your form

Tommy teen
07-20-2008, 08:21 PM
One time I benched 340. (HI)

AJ_H
07-21-2008, 12:03 PM
funny thing is i was taught not to arch that it destroys your form

probably why your bench is so much lower than your squat and deadlift.

FeelMyLats
07-23-2008, 02:02 PM
I've gotta agree with the guy who said he was taught NOT to arch the back. I was also taught not to arch the back in high school weightlifting class. Now, by no means is a high school lifting class or a high school weightlifting coach the authority on power-lifting. All I'm saying is, I believe we were taught NOT to arch the back because we were young and our bodies were still developing, thus things like arching of the back during benching and squating past parallel were advised against.

I think the problem is no one ever actually said, "Ok, your body has gone through it's development stage, you can lift like this now."

I don't think he was trolling, really no need to berate the guy for making a comment that wasn't agreed upon by the general population. He never mentioned that he was elite, nor that he trained with elite people. Just stated that he was taught the exact opposite of what that article said.

4g64fiero
11-07-2008, 08:16 PM
I've gotta agree with the guy who said he was taught NOT to arch the back. I was also taught not to arch the back in high school weightlifting class. Now, by no means is a high school lifting class or a high school weightlifting coach the authority on power-lifting. All I'm saying is, I believe we were taught NOT to arch the back because we were young and our bodies were still developing, thus things like arching of the back during benching and squating past parallel were advised against.

I think the problem is no one ever actually said, "Ok, your body has gone through it's development stage, you can lift like this now."

I don't think he was trolling, really no need to berate the guy for making a comment that wasn't agreed upon by the general population. He never mentioned that he was elite, nor that he trained with elite people. Just stated that he was taught the exact opposite of what that article said.
Thanks for backing me up. I was merely seeking clarification because I was always informed otherwise. In fact, I know I'm way weaker than alot of the people on here, thats why I'm here. Thats exactly what I said in my first post in this thread.

Also, there is a pic of a guy with his ass off of the bench(atleast it appears that way) in the article.

http://www.wannabebig.com/images/monsbench2.jpg
AFAIK thats not allowed in meets. I read the article closer and realised it said to arch as much as possible with your ass still on the bench. This makes more sense.

4g64fiero
11-07-2008, 08:32 PM
Why are you guys even bothering to humor this guy's reply with a response. He's clearly a troll, who hasn't done any reading on the forum nor knows anything about powerlifting. It's not worth your time.I came here to learn about lifting. I've done alot of reading on the forum but its been more about squats and deadlifts. Posting an ignorant question is, by nature, the normal order of forums. That isnt what trolling is.


4g64fiero you clearly haven't done the research nor have you trained with elite people. Your making huge generalizations about bench technique and powerlifting, and frankly, it's offensive. You probably injured yourself because you had ****ty form and arched back just happened to be part of it. Please go do some reading before you post **** like this. Just a waste of server space.
If your offended because I proposed a question about something I didnt understand, then you misread what I was asking. But yes, I'm definitely going to read more. As far as my form when I hurt my back in HS, it probably was ****ty. To bad I lived in poverty 300 miles away from a decent gym so excuse me if I'm not a professional. I had no resources but small school football coaches.

Strack
11-07-2008, 09:18 PM
nice article

akash
01-26-2009, 10:51 PM
I start lets say I can do 250 with incorrect form then with correct form I can do 275.If then on my following workouts I used correct form and my bench went up say 300. If I quit doing the correct form would I lose that original 25 lb gain?

amason
02-19-2009, 04:59 PM
good article

liftingislife
03-08-2009, 01:06 AM
nice tips. I can't wait to try them out.