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Little Sprite
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« on: November 10, 2011, 10:04:42 AM » |
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Hello Good people, today I come to you with a question.
While benching yesterday, I noticed I hit a PR after I asked my spotter to yell "shoulders back" while doing the lift. It helped enough for me to push up 235. When going for 237, though, I failed the rep. I know that it's because I was unstable. My strength couldn't make up for the lack of technique.
When I close gripped 205x3, though, it felt great. I had a strong stable base to press from and the weight went up easy. I refuse to believe that my triceps are THAT much stronger than my chest and shoulders. I know thatwhen I close grip, my form is way better. I'm able to keep the shoulders back and furthermore, the weight is on my traps.
This is the main problem. The weight is over my arch (lower chest/upper abdomen) when regular bench pressing, and I can't "push myself into the bench" as they say to press the weight back up. My shoulders tend to come forward, which makes my arch a bit smaller, and moves the center of gravity closer to my abdomen, so it's all strength that pushes it out of the hole, not technique. Get my problem?
I tried bring the weight down further up on my body, but one of two things will happen, 1) I won't be able to tuck my elbows in as much, or 2) my forearms would not be perpendicular to the bar/floor and I'd lose power that way.
Is there something about raw benching that I'm missing? I have an OK arch, and I feel it should compensate for a lower touching point, but my arch caves a tiny bit sometimes, and I think it's because I'm not tight enough and shoulders aren't staying back.
Any suggestions?
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MercNil
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« Reply #1 on: November 10, 2011, 04:29:38 PM » |
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You may try what I do, which is a variation of what I do for meditation, instead - it's a tightness exercise. This is best done standing up. The purpose of which is to train you to tighten your whole body at will. The reason is that if you're tight, then less problems with injuries and being able to push or pull more (great for Squats benching and deadlifting) 1) Stand up straight. 2) Focus on your toes, claw them to the ground. 3) Focus on your feet, try to push the floor apart (just like how you'd normally squat or deadlift) 4) Focus on your calves, flex them. 5) Focus on your thighs - flex them 6) Focus on your ass - flex them 7) Focus on your lower back - arch it.  Focus on your abs - flex them as if you're about to be hit with a punch 9) Focus on your lats - keep them tight (imagine you're pushing something down with your forearms. 10) Focus on your back - squeeze them tight and down 11) focus on your biceps/triceps - squeeze them tight 12) focus on your fist - squeeze It'll only take a few minutes. Your whole body tight will make or break your new pr. And don't forget to breathe.  On the bench press per se - you may practice on the bench without the bar - just to get the tight feeling. Then try doing so with the bar. It's just a rehearsal of improving your form. Tight positive and negative. |
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« Last Edit: November 10, 2011, 04:33:58 PM by MercNil »
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King Neptune
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« Reply #2 on: November 10, 2011, 04:48:03 PM » |
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Squeeze the shoulder blades together very hard. It should be uncomfortable. Try to pull the bar appart. Imagine you are trying to push yourself into the bench, instead of pressing up the weight. Practice this in your warm-ups. Even with the empty bar, make sure you are not protracting the shoulder blades at any point, to ingrain good technique. Also, this might be controversial, but I recommend a J curve, with the bar ending up above the base of your neck. Don't flare too early.
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Little Sprite
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« Reply #3 on: November 10, 2011, 05:18:06 PM » |
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-Merc, I can get tight just fine before and after, it's DURING that I lose the tightness. I will try that though.
-KN, I can't seem to get the pulling the bar apart. I do it, and it just activates the triceps more for me, doesn't keep the shoulders back. I hear you about the J curve. I don't think it makes sense to push in a straight line, because either your forearms have to bend backward, or at the top, your arms aren't straight up.
I think I found my problem though. I think I'm tucking my elbows in too much, which is bringing the weight down too low and making me lose tightness because the weight isn't on my traps. My elbows are probably at a 30 degree angle from my torso rather than 45. I have a repetition day Saturday, so I'll try to implement some things and report back.
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King Neptune
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« Reply #4 on: November 10, 2011, 05:20:51 PM » |
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I think I found my problem though. I think I'm tucking my elbows in too much, which is bringing the weight down too low and making me lose tightness because the weight isn't on my traps. My elbows are probably at a 30 degree angle from my torso rather than 45. I have a repetition day Saturday, so I'll try to implement some things and report back.
I didn't think that could be the reason, because you said your form on close-grip bench press is better. That's why I mentioned that you have to be careful not to flare too early on while pressing up. |
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Little Sprite
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« Reply #5 on: November 10, 2011, 05:30:09 PM » |
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When I miss it it's at the very bottom, an inch or two off the chest. Feels like my shoulders are pushing against a wall. When I made the 235 and attempted 237.5 the 2nd time (and missed), I felt pressure on my traps and when I missed, I missed 4-5 inches off my chest--I think form was better then 2nd attempt, but I was fatigued.
Why are you saying not to flare too early?
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MercNil
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« Reply #6 on: November 10, 2011, 05:31:48 PM » |
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Where do you target the bar? In line with your man tits? or below?
237 is heavy. It may or may not be the reason why you're having problems. Like it's just that you're not able to lift it at the moment. Hehe
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King Neptune
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« Reply #7 on: November 10, 2011, 05:41:02 PM » |
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When I miss it it's at the very bottom, an inch or two off the chest. Feels like my shoulders are pushing against a wall. When I made the 235 and attempted 237.5 the 2nd time (and missed), I felt pressure on my traps and when I missed, I missed 4-5 inches off my chest--I think form was better then 2nd attempt, but I was fatigued.
Why are you saying not to flare too early?
It's hard on the shoulders. Also I had a hunch it could be playing a role in you loosing your tightness. Since you said that your close grip form is much better. On top of retracting the shoulder blades, really hard, you can try depressing them, too, if that can help you keep the pressure on your traps. |
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Little Sprite
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« Reply #8 on: November 10, 2011, 05:49:22 PM » |
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I'll try and see how it feels Saturday. The bench is such a technical exercise lol. It's probably my least favorite. I like pressing so much better haha.
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MercNil
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« Reply #9 on: November 10, 2011, 05:51:11 PM » |
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You should video tape it. The reason is that talking about it may leave off essential facts. Why not get to know some powerlifters in your gym? It helps having a circle of friends who's interest is similar in real life. |
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Little Sprite
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« Reply #10 on: November 10, 2011, 05:59:13 PM » |
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You should video tape it. The reason is that talking about it may leave off essential facts. Why not get to know some powerlifters in your gym? It helps having a circle of friends who's interest is similar in real life. I'm friends with most of the people in my gym, actually. They don't see anything wrong with my form, but I guess it's a fine tuning that I'm after, so it matters more how it feels than how it looks from far away. Also, there aen't any PL'ers in my gym, per se, just people that lift heavy. I had a discussion about my knees (hurting while front squatting) today with the owner, so we do talk a lot, don't get me wrong lol. |
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RedVex
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« Reply #11 on: November 10, 2011, 07:40:41 PM » |
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just make sure your breathe in enough air so your hard internally aswell as on the outside. I guess you do this already, just mentioning it. When you bring the weight down, think like you are rowing it down, not lowering it, that way you are in controll of the movment 100% dont let any pressure go when you are lowering the bar, but let pressure build up. Like squising a fotball, it will only get harder. Makes any sence? And about the positioning on the bench, i like to use the same techniqe Ryan uses
when i put my legs up on the bench then arc myself into im locked tight, breath deep then force my legs down on ground so i become super tensed, this way my body is rly hard and thight, and this works good for when lowering the weigth also, there is no wasted energy. |
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« Last Edit: November 10, 2011, 07:44:59 PM by RedVex »
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MercNil
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« Reply #12 on: November 10, 2011, 08:38:12 PM » |
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just make sure your breathe in enough air so your hard internally aswell as on the outside. I guess you do this already, just mentioning it. When you bring the weight down, think like you are rowing it down, not lowering it, that way you are in controll of the movment 100% dont let any pressure go when you are lowering the bar, but let pressure build up. Like squising a fotball, it will only get harder. Makes any sence? And about the positioning on the bench, i like to use the same techniqe Ryan uses Bench Press WORLD RECORD RYAN KENNELLY 1074 lbswhen i put my legs up on the bench then arc myself into im locked tight, breath deep then force my legs down on ground so i become super tensed, this way my body is rly hard and thight, and this works good for when lowering the weigth also, there is no wasted energy. I agree.  |
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LittleFinn
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« Reply #13 on: November 10, 2011, 11:22:00 PM » |
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I hear you about the J curve. I don't think it makes sense to push in a straight line, because either your forearms have to bend backward, or at the top, your arms aren't straight up.
The straight line you press in doesn't have to be a vertical line, it can be diagonal too.  |
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MercNil
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« Reply #14 on: November 11, 2011, 04:24:53 AM » |
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