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Bench Press Technique & Flaring

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Hey everyone,   Bench press is my worst lift by far, so I've lately been doing a deep dive into technique trying to eek out everything I can with right form while also working on getting stronger.   I've read a couple Greg Nuckols articles (linked below), both of which essentially recom...
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BigLouie2314's Photo

Training Videos

Powerlifting 0 Answers
Started added videos of my training to my log to further track my progress. 
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BigLouie2314's Photo

Nov. 5, 2016 - Multi-ply Meet Prep

Powerlifting 0 Answers
Will be competing in the Gathering of the Beasts meet at Hercules Gym in Syracuse, NY on November 5th, 2016. This is a 2017 Arnold Qualifying meet. I will be competing at 148lbs multi-ply. Follow my meet prep training on my training log.   My gear:   Bench shirt - Inzer 2 ply SDP. Super...
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Discussion Comments

Brandon's Photo

Bench Press Technique & Flaring

Brandon says
Yeah, I've never been able to move the bar with as much force with elbows tucked like a shirted bencher. I think I tried forcing a tuck for awhile in the beginning and the difference was obvious when I decided to test styles back to back.

The bar path thing is above my pay grade. I've never noticed much difference so long as the bar stays in the groove. If the bar is too low or too high mid rep it's usually pretty pronounced because the rep ends up being much harder than it should be. The bar always ends up closer to the uprights at the top of a rep though, but no idea what path it takes to get there lol.
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RJorg's Photo

Bench Press Technique & Flaring

RJorg says

 

Also, to the extent it matters, for me, I think I'm better off using a technique that employs my pecs more and doesn't overly rely on my triceps.  Due to some past injuries (not lifting related), I have lost some muscle in my right tricep that isn't coming back, hence why I'm trying to use technique to overcome my bench press plateau.

I think you just answered your own question! The no-flare, keep tucked technique is way more tricep and delt. Probably a holdover from geared lifting, I think. I would follow Greg's advice in your case.


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wtenerelli's Photo

PR Thread!

wtenerelli says

5 lb rep PR on my paused bench triple @ 280.  303 is looking to be in the cards for raw nats!

 


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wtenerelli's Photo

PR Thread!

wtenerelli says

Hit two 5 lb rep PRs this week on Squat and Paused Bench with 390x3 and 275x3.  Bodyweight is holding steady at 137 in the mornings and aside from getting a nasty cold starting Friday until yesterday, training has been going well.  


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adnan's Photo

short arm deadlifter form check

adnan says

thanks for your reply

Pulling with high hip for short arm and short torso really difficult
 

And also pulling sumo with short arms will let me sink down  :) 

I think pulling with low hips conventional is the best 


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amelamud's Photo

short arm deadlifter form check

amelamud says

Hello,

 

You could certainly try switching to sumo as the shorter range of motion would make it easier given your arms and I also find sumo less stressful on my lower back.  That said, if you want to build up some back strength, I think conventional is the way to go.

 

The main thing that I saw is it seems your starting with your hips too low.  First, you could try starting closer to the bar, it's hard to tell from the video whether the bar is over your mid-foot.  Second, I always follow the cue from Starting Strength, which is that I just bring my hips down as far as necessary to have my shins just touch the bar and no further.  Once I hit that point, I will just straighten my back, but the height of my hips don't change.

 

Finally, make sure your taking a big breath of air and bracing your core.  If you bracing hard and you low back is still rounding, then it's just a strength issue.  Keep working at it safely, and you will get stronger.

 

Cheers


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Hammer_L's Photo

PR Thread!

Hammer_L says

three new consecutive PR's. 605lb (+5), 615lb (+15) and 620lb (+20) @ 188lb BW. that's 20lb in about 4 and a half months or so. my previous grinder is a few posts up. 

 


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RJorg's Photo

Help on Bench Press imbalance after shoulder injury

RJorg says

Thanks!!It is because of my position on the bench.I let my friend guide me in to the right position and the form becomes normal again.really Appreciate!!

Great, glad to hear it has been resolved!


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wtenerelli's Photo

SBD Knee Sleeves - Standard or Tight

wtenerelli says

You can get extra smalls on?  That's the size I wear.  I have super skinny calves and they are still a pain in my ass to get on particularly when it's humid.

Yep.  Team No Calves checking in!  It paid off having small calves after all! haha


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Toolepac's Photo

Help on Bench Press imbalance after shoulder injury

Toolepac says

Are you centered on the bench? The low side shoulder might be hanging off. There are a couple guys at my gym with this problem. I can guide them during setup to stay centered, but then just before unrack they will slide to one side without realizing it. Also look at the positioning of your wrists. One might be bent back more than the other (low side probably bent back too much).

Thanks!!It is because of my position on the bench.I let my friend guide me in to the right position and the form becomes normal again.really Appreciate!!


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