I posted up some comments in another thread a few days ago about having lower back pain and neck pain while benching with an arch. So I got some better shots the other night during my DE Bench session. Did them without a shirt so you could really see my arch and neck position during the movement.
This video was my last set of 8x3 with 60% of my current 1RM. It was the best looking of all my sets and also felt pretty good. I wasn't going for speed here, just working on technique. Here's my thoughts on my current technique:
Arch: I noticed that my arch collapses/shrinks some right after I take the bar out. Is this normal or am I just seeing my lats expand? I tried engaging my glutes and abs before I even pull the bar out. This actually REALLY helped. It also helped me feel more stable with my leg drive, if that makes sense?
Neck: My chiropractor told me to "never bench with your neck pushing into the bench." So awhile back I started pushing the back of my head into the bench instead. I noticed something though in this video. My neck looks like it's moving up and down with the bar, while my head stays still. What the **** is this, and no ****ing wonder my neck always hurts after benching now. I like my chiropractor a lot and he's a good friend, but I don't think he knows what he is talking about here. I am going back to driving the base of my neck into the bench, where it won't shift around and strain. I think this will help stabilize my arch better too. Thoughts?
Bar Path: I've been working on driving the bar in an arc path from the base of my ribs to over my shoulders. I used to drive the bar in a more straight path. The arc feels fine now, but I noticed it feels more strained than my old path. Is this normal? I am thinking of going back to the straighter path because I'm not really liking the arc that much. I feel like when I really drive hard, the bar starts to drift back towards my face, where I cannot control it as well. Thoughts on this?
Feet: I still haven't decided where exactly I want my feet. I watched a vid the other night where Tate was saying to place your feet where you can drive your traps and neck back into the bench. Someone else on the forums was saying that you want to place your feet where you are not pushing yourself backwards. I'm a little confused. Honestly there has probably only been a handful of lifts where I REALLY felt my leg drive work for me, and when it did, the weight flew up. I'd like to dial this in now. Any thoughts on this?
Thanks for the help, fellas.