How to build a monstrous bench press by AJ Roberts - April 1st 2007

[Joe Black]

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]

Tried some of the pointers from this article. Defintate difference. Up 10lbs on my bench.

[jamiemc19]

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]

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]

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?

[Unholy]

No it shouldn't harm your back. But its certainly something that takes getting used to.

[RedSpikeyThing]

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?

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

[canadianbuilder]

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

Okay, thanks for the clarification

[Con]

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]

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]

Just bench heavy right? Working out the triceps have alot to do with bench press too

[joshgraham22]

This article is ridiculous if you want to use proper form while doing your bench

[RedSpikeyThing]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

gotta try some of these