The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    Bench press form: powerlifting vs bodybuilding

    I have been using the bb form (flare elbows some wut, wide grip, slight arch) and someone was telling we i could get my weight to go up using the PL form (elbows tucked in closer grip and bigger arch) so would this switch cause an increase in weights? And the way i understand is the PL form does not work the chest as much but does protect your shoulders... Any feed back would be appreciated

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  3. #2
    Powerlifter Bruiser's Avatar
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    PL form is all about technique. If you're planning on switching it up from BB to PL style, get some help from someone that knows what they're doing. It will help you make the switch easily and keep you from getting any injuries due to bad form. As a PL I like to switch up my form and do some BB style benching to help eliminate any weakness in my chest. Both are going to help you a lot with both goals. There are a lot of BBs turned PLs that still bench with flared elbows in competition and do just fine though. It's all really a matter of what's most comfortable for you.
    36 yr old novice PL

    Best lifts (non competition):
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  4. #3
    Powerlifter/Strongman J L S's Avatar
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    this has alot of info in.. give it a watch

    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  5. #4
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    Yea its a good vid...nice post...but has anyone tried the PL form and had results...how long it took to get the form down and how much weight was added to the bench??

  6. #5
    Powerlifter/Strongman J L S's Avatar
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    it will take you years to get the form down, it doesnt just happen overnight, Follow the instructions in the video, work on those and train properly and your bench will rise. As for asking about results, the man in the video benched over 600lbs numerous times and pretty much every big bencher on the planet benches PL style. Its the accepted safest and most optimal way to bench
    Check out my training:
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  7. #6
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    Quote Originally Posted by logo91 View Post
    Yea its a good vid...nice post...but has anyone tried the PL form and had results...how long it took to get the form down and how much weight was added to the bench??
    I have seen guys in the gym come in and get tweaks on their form and add 20 lbs that day. Personally I think the "bb form" with the elbows at 90 degrees to the torso is a recipe to tear a pec, but thats my opinion.

    The real deciding factor on how you are benching should be determined by how you are built. A person with a short, thick torso and short arms will benefit from arching more and shortening the stroke. A person with longer arms and a flatter torso, may end up benching without tucking so hard. Its an individual thing.
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  8. #7
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    I figured it would take years to get a great form....but i have noticed when i do close grip (hands on smooth part of bar) that my shoulders are kept much tighter and my elbows are tucked in i dont feel really any strain in my arm pit which bothers me when i go wide grip....and i seem to be more explosive
    Last edited by logo91; 10-04-2012 at 08:30 AM.

  9. #8
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    I have been using a narrow grip and really tucking my elbows, I got really sore in the area your talking about so i know its hitting it. I had to narrow my grip and tuck becasue my shoulders were about shot, i couldnt even bench without feeling like my shoulders were going to explode, to many years or flairing elbows. It will catch up to ya.

  10. #9
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    It doesn't take most all that long to learn a PLcomp style of benching as long as they are committed to doing it. I've got a training partner/trainee who I've trained with for about 6 years who still can't/won't do it right. When I push him on it he start coming up with all sort of excuses/reasons that he can't do it that way. So now I just let him bench how he benches (still good but could be better) and he's happy.

    I heard Scot Mendelson say once that competition setup benching is about 75% lats and 25% pecs, triceps and delts. I totally agree. The lats are much larger and stronger than the pecs. I don't even consider my BP a pec move. I do either DB BPs high reps and/or DB Flys to add pec size. I also keep my grip as wide as legally possible even in raw meets, but I have a very short ROM (about 4" or less raw) so that takes a lot of the stress off of my delts and pec tie-ins. When I used to bench BB style my ROM was about 15"; so it's pretty easy to see why I can bench a lot more Comp style...It's like a 4-5 board press used to be. Big benching is very much about learning how to apply physics as well as getting stronger. Good luck!
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  11. #10
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    master well put....4 inch ROM thats crazy....whats your best comp bench?

  12. #11
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    Quote Originally Posted by logo91 View Post
    master well put....4 inch ROM thats crazy....whats your best comp bench?
    Thanks !


    (All at over 50 Y.O.)

    raw comp. 402 (APF Raw Am. Rec. 50-54 and 55-59) Full power

    raw gym (strict) 425

    1 ply comp. 600 (APF Am. Rec. 50-54 / WPC WR 50-54) Full power

    1 ply gym 640

    2 ply comp. 5 near misses with 700 to 726

    2 ply gym 705 (5 occasions)

    2 ply 2 board. 820 (but that's not much ROM! LOL!)
    Last edited by mastermonster; 10-07-2012 at 11:26 AM. Reason: more info.
    Proudly Sponsored by Titan Support Systems Inc. and 'Monster Barbell'
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