i recently watched a video about powerlifting form with the tight back and pressure on the lats so u can put up more weight and it clearly is the way to go for puttin weight on the bench but if im training not to put weight on my bench but just to train my chest and arms, is this the way to bench? because i feel like the full range of motion with a flat (instead of curved) back would be better for training. (btw i posted a vid recently and found out my benching form sucks and i cant wait to get to the gym and try out this new form)
Its all goal based. Elbows out works the chest more.
Ive discussed this idea with some people. What really makes flat bench any worse for the shoulders than other chest pressing exercises?
When someone asks "how much do you lift?" they are referring to? The flat bench. It seems that just more people do it so more people get hurt. I dont agree that the ball and socket is any safer with dumbells or a different angle.
I do think dumbells can be pretty dangerous...they get away if not use to it.
The arch and tuck styles were more developed for just lifting more. The arch makes the stroke shorter BUT can be very hard on the spine. The tuck tends to be more for shirted benchers while giving some push with the lats more so. I dont know that its safer though.
Without a bench shirt you don't want to tuck to much. I found that after wearing my shirt for the better part of a training cycle I tried to touch my raw benches to low and was weak on them.
960/530/749 @ 242
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Yeah that was a common issue for me with Westside. I was following information based on that style as my pecs were too weak.
is tucking your elbows where the elbows are very close to your body?
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squat: 390 goal: 420
dead: 405 goal: 445
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Last edited by mattdunkin; 08-10-2009 at 06:39 AM.
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dont do flys
Tucking (as pointed out above) really lowers the amount of shoulder rotation during the lift and takes a ton of stress off your shoulders.
Yes it does indeed help you lift more, but doesn't good form normally do this?
I do everything raw, I don't even own/use a belt and I arch and tuck when I bench. I definitely get alot of pec stimulation too, from my own experience, tucking is fantastic. I see alot of guys at my gym lifting with flared elbows and they're also only lifting a third of what I lift. I don't have a huge arch either I just don't like how it feels, but I get a small arch enough to keep my body tight and then of course I lift the weight. arch and tuck ftw!
400(335) Bench Press
600(520x3 2xBW) Dead Lift
500(495x1) ATG Squat
365 Front Squat
consistency and intensity.
I tend to think about this in more simple terms. Use the form which allows you to safely lift the most weight and your arms, chest, and the rest of the involved muscles will grow if you are progressively getting stronger and eating enough to support growth.
Correct me if I am wrong but tucking elbows would result in a narrower grip. I was to the assumption that a wideish grip was a good thing.
If you were trying to work out the chest and arms specifically, I wouldn't do a bench press unless it would be to gain more strength in the upper body and overall size. I think to target the chest and arms, weighted dips, weighted pushups and dumbbell benches would be more beneficial. Comparing the bench to an exercise for the chest is like comparing the deadlift for your lower back or the squat for your quads. My 0.02.
Take it from someone with shoulder problems, If I don't tuck it will be painful or cause a flair up, and yes arching preserves the natural curvature of your spine and keeps your core tight and strong.
Funny how noone has mentioned the increased risk of pectoral tendon strain with the elbows out vs tucking.
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How far in do you tuck? when the bar is near my chest my arms are at about a 45degree angle from my body.
im stoopid but if the guy benches 405 not tucked shouldnt he just leave it be?dont fix it aint broke, as long as his rotators are good....?the more i read the more my form changes and gets out of whack, i only bench 300s but seems better if i just pinch my blades and arch very little.....raw=less tuck and higher on chest..right?
Because if he has poor form, when he benches like that for a longer period of time he's going to eventually ruin his shoulders.
Just because something doesn't hurt now doesn't mean it'll always be that way.