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!
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Tried some of the pointers from this article. Defintate difference. Up 10lbs on my bench.
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.
Start weight 147
Currnet weight 158
Target weight 180
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.
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?
No it shouldn't harm your back. But its certainly something that takes getting used to.
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
Complication breeds desperation.
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?
Just bench heavy right? Working out the triceps have alot to do with bench press too
Last edited by CurlforEternity; 04-10-2007 at 09:08 AM.
This article is ridiculous if you want to use proper form while doing your bench
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
Powerlifting since Sept 2006
My PL Training Journal
"To give anything less that your best is to sacrifice the gift" - Pre
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?
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.
Best lifts: 615/475/660, Raw w/ Wraps
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.
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
Don't pick on the weak, its immoral... Never antagonise the strong, its stupid
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.
225lb @ 17% bodyfat, currently cutting
Current lifts while cutting (all raw): bench 275x4, squat 365x8
Estimated current maxes: 300 bench / 450 dead / 450 squat
Competition / Gym PRs (from March 08)
Bench: 325 raw / 385 loose shirt
Deadlift: 450 raw ADFPF 04/26/08
Squat: 405 raw
gotta try some of these