Sorry to bring up such an old topic, but i was doing a search and I think i know what you guys mean by tucking in your elbows. When bringing down the bar, your elbows should tuck, so that it is sort of going down towards your stomach, but also a bit out?
I posted a video somewhere of Tommy Fannon benching. Watch the way he does it. Sorry I'm in superlazy mode or I'd grab the link for you. :(
SF, the link is in this thread. lmao.
Haha, thanks Anthony.
Saturday Fever, yup I was just watching that video earlier today. And I was trying to focus in on his elbows, and it seems to me that he was bringing them towards his belly, and out just a bit. Is that what tucking is?
Well, to keep your elbows tucked, you have to keep your hands, wrists and elbows all in a straight line that's perpendicular to the bar.
To do that, the bar has to descend to your sternum the way it does in that video. Some benchers will bring the bar more straight down and lose that "straight line" between the hands and elbows. I can't bench that way because it makes my shoulders burn up in a bad way.
I hear what you're saying, but I'm still not 100% certain of what the direction of the elbows. I know what elbows flared is, but I'm still trying to figure out the tuck lol.
Below, I've attached a picture, would this be considered elbows tucked?
Can't see much from these angles.
Plus they're both at the top of the ROM. It'd be easier to spot things if they were halfway down and shot from the side.
In the bigger video, the second set you can see him keeping his elbows in better than anywhere else in the clips.
Thanks Saturday Fever, just to clarify, when he was benching 410, so that's tuckin in the eblows?
And just to test myself, I believe this man is tucking in his elbows ,correct?
File is about 4.5megs
Thanks again Saturday Fever!
i noticed on the last video posted that the man goes down with his elbows tucked but as he starts to go up and begisn to struggle he flares his elbows out.....whats the deal and is that supposed to happen?
kind of off topic, but... all the lifters in the movies of the thread curve their back when they bench. I've heard thats not the proper way?
you heard wrong. :)Quote:
Originally Posted by dsuh
I'd like to discuss that a bit...when i was taught to bench i was always todl to keep my feet flat on the floor, and my back flat on the bench...but when I watch these guys bench...most of them arch there bcak to the extent of where there ass and shoulders are barely touching the bench...and others go even farthere to where their butt isnt even on the bench anymore...ive experimented with this and found that arhing the back is helpful while benching....and when watching the big guys at my gym they arch their back as well.....could anyone please explain the proper way to bench...not from say a doctors point of view and quoting their thoughts...but from your own experiences and those of others you know....!! ty
PL'ers arch their back to shorten the distance the bar has to travel. The higher the chest is, the shorter the ROM. Do that, and use the widest grip allowed, and you have a very short bench ROM.Quote:
Originally Posted by emjlr3
Now I'm not sure about this, but I think as long as you keep your butt on the bench, arching your back isn't all that bad. I've done this when trying 1 rms and have never had a problem. Squeezing your shoulders back and keeping your butt on the bench I think really helps.
Yeah, arch shortens the ROM, and puts the movement into more of a decline motion, so less shoulder involvement. This will aid in putting up more weight. If you are a powerlifter than this is the method primarily used. If you are simply bodybuilding it isn't necessarily the method you need to use. Powerlifters are concerned with the pounds they put up, not how much muscle stimulation they achieve.
so I'm guessing the bouncing off the chest is normal too?
hmmm yea ive been arching my back a little my last workout while keeping my ass and shoulders firmly on the bench...lowering the bar to about the stpot where my rib cage meets at the lower part of my sternum....i does feel better on my shoulders....but ur saying that this lowers the effectiveness of the lift on the muscles..and just makes you do more weight? or what??
o yea and boucing off the chest is a bad thing..watch any of the videos...they go down slow..pause on their chest and then push the bar up
Yah just bring some glue for your sternum cause you might just doing some damage 2 it.Quote:
Originally Posted by dsuh
Boucning off the chest is just plain bad. Don't do it, unless you want a trip to the emergency room. Control the bar going down.
So what do you think of this form?
This is my work out partner doing 330lbs flat bench, no benchshirt, no BS, just raw.
I'm spotting in this video, but I use the same basic motion as him. Current max is 315, tried 325 yesterday & didnt get it :(
I tried that MM Bench program many years ago. I made like a 20lb increase in my bench max. I think it has some merit but for most advanced people it wont help much. It designed for a noobie more than anything.
It's ok, but not quite optimal from a PLing perspective. I'd try to tuck a bit more.
Everyone is different though - the best benching form from a PLing perspective is the legal one that allows you to bench the most without getting hurt.
The bench in the above vid would not get a white light from me.