View Full Version : Question on PL Bench Form vs. Others

05-12-2007, 09:24 PM
Hey all, I have a question that I've been wondering about for bench form. I train 4-5 days a week, to get stronger, and bigger for Football. I was wondering if it would make a significant difference in muscles targeted/used if I were to use a regular bench form vs. a PL form. My definition of 'regular' form is feet right under knees, calve/quads form ~90 degree angle (not like ~45 like PLers), OK arch in back, not huge like PL, and chest big.

My lift goes pretty normal I think, unrack with help of spotter, go down at a decent speed (dont just drop it on chest), dont really pause but I do touch chest 100%, and then drive up. I keep ass on bench and shoulders squeezed.

I'm not asking how to improve my bench, i'm asking what the difference of the two forms would be and what will be best for football strength. Or if i'm just a lone gunner using my form thinking it's normal! Thanks.

05-12-2007, 09:36 PM
I would imagine if you're training for just football, you may want to work your OHP a lot more than your bench.

Sleepy Guy
05-13-2007, 09:44 AM
The way I see it is the hand position rather then the legs so much. Most PLer will use a wide bench using more chest and less range of motion. A closer grip uses more back and tries with a higher range of motion.

Why bot do both, you are going for strength and not so much max bench, right?

Plus I would work squats, deads, clean, snatch if you want to build power for the field. You need a strong core and speed to play ball.

05-13-2007, 10:38 AM
I don't think it will make much of a difference. IMHO, there is good bench technique and bad bench technique. If you bench with bad technique, you are setting yourself up for subpar weights and possible injury. If you bench with good technique, you will be able to push up the heaviest weights (with practice) and be less susceptible to injury.

As far as "PL technique" goes, I'm not sure what you mean. If you mean an extreme arch and a grip as wide as possible, then no, I don't think you should be doing that unless you have an interest in PL.

05-13-2007, 12:58 PM
Alright thanks you guys. I do work other areas, and do Push Press and MP twice a week. I use a grip with pinkies on the rings. I was just wondering if it would make that big of difference, but it seems like it really won't so i'll just stick with my form right now because its easier and less to worry about. Thanks for the advice you guys! :)

And to Sleepy - I am kind of training for max bench, and maxes on everything else even though thats not the ideal thing for football. I want to get the highest maxes and beat them every time because I want to please myself and turn heads at the same time. Im thinking about joining a PL team after I get out of highschool and can do whatever I want with weights.

Sleepy Guy
05-13-2007, 03:20 PM
I that case I would personally train all types to build up over all strength and put emphasis on your goal. Training the different types will re-enforce any weakness you have. Close, wide, reverse, floor...

05-14-2007, 09:30 PM
Alright thanks sleepy that helps :)