How do you bench?

[smiffy180]

I love starting threads

There's 2 types of benching:

• Powerlifter
• Bodybuilder

(Oh and hoofy style which is not at all )

I personally like bodybuilder style even though it puts more pressure on the shoulders. I find it a lot easier to bench this way and can bench heavier.

I've even done close to wide grip in both styles and bodybuilder style still comes out on top.

How do you do it, do you find one better than the other?

[Juanco20]

My shoulder makes lots of nasty noises and hurts if I do it the bodybuilding way

What works for me is getting that arch in the back, traps rammed into the bench, shoulder blades squeezed together and keeping elbows tucked throughout.

[Hoofy]

I'll have you know I've benched (progressive strength training) every week without fail for the last two years.

My current preference is one db to challenge stability. I've been told to flatten everything and pull shoulders down and back.

[mu0n]

Feet planted, ring finger usually on polished ring of bar, slight arch in back, down to chest and up... whatever style that is. If im going for a weight im not comfortable with ill go narrower, arch my back more and compromise my ROM.

[smiffy180]

Hoofy said:

I'll have you know I've benched (progressive strength training) every week without fail for the last two years.

My current preference is one db to challenge stability. I've been told to flatten everything and pull shoulders down and back.

Hehe sorry Hoofy. It's fun having banter with you

[Juanco20]

On a similar theme, how do you do press ups?

Where should your hands be in relation to your body? In front of shoulders, level with shoulders, level with chest? I think I have mine too high and end up making it more of a shoulder exercise

[smiffy180]

Juanco20 said:

On a similar theme, how do you do press ups?

Where should your hands be in relation to your body? In front of shoulders, level with shoulders, level with chest? I think I have mine too high and end up making it more of a shoulder exercise

Hugeeeeeee arguments how you should. Problem is hand position affects shoulders aswell. If you had handles at a 45 degree angle such as / \ when doing pressups the strain is much less. As for how high I don't do them but of I did I would do wrist about nipple height maybe a bit higher

[DSharp]

hmm bench pressings

Normal bench press: powerlifting style, decent arch, average width grip - hands an inch within power-rings.

For accessory work / tri work also do:

Incline, close grip. close grip incline, normal grip pin press, close grip pin press.
All with speed and/or paused variations.

Think that about cover it!

[Haggleburyfinius]

Until I read this thread I'd never really given any thought to various styles and their differences.

I only ever bench PL style.

My old man has done the BB style for as long as I can remember; as he was a competitive BB many years ago it now makes sense!

There's probably an argument for those wanting swift muscle gains but who aren't at all concerned with strength lifting BB style I guess.

I try my best never to stray into BB when lifting if I can help it as aside from unnecessary mass being unhelpful to my martial arts I also struggle to fit into normal human size clothes as it is.

[Juanco20]

DSharp said:

hmm bench pressings

Normal bench press: powerlifting style, decent arch, average width grip - hands an inch within power-rings.

For accessory work / tri work also do:

Incline, close grip. close grip incline, normal grip pin press, close grip pin press.
All with speed and/or paused variations.

Think that about cover it!

Where abouts in Yorkshire are you based?

[DSharp]

I'm in Otley mate

[Regiment]

Bodybuilding style with flat back, elbows halfway between being tucked in and flared out.. Pressups, hands should be beneath your shoulders for normal pressups, elbows in.

[mattikake]

I do all, any and everything. So should everyone else.

[Ordinary_Chap]

BB style, I feel I get more control that way but can lift a fair bit more PL style.

Who uses suicide grip? I find it vastly more comfortable.

[rdhawkins]

I started with elbows out and was suffering with really bad shoulder and neck pain. Now tuck elbows in and it's fine.

I use a wide grip, slight arch in back and bring the bar down to my nipple line. One useful trick I saw on YouTube (by a female record holding power lifter ) was once you've untracked the weight is to try and push your self off the bench using your feet, obviously you don't move due to the weight. It really tenses up your legs and abs and gives you a stable platform to push from.

Rob

[goldblum]

The bench press is done with a flat back. Powerlifting version of bp is done with back arched turning it into more of a decline press. Bodybuilders press with their back arched as well - it's called cheating. Unfortunately this is the version I most often adopt because I can lift more this way. You'll always be stronger on decline press than than flat as more pecs and less delts are recruited. Unless you've got shoulders like footballs and a tiny chest, lol.

[Regiment]

Ordinary_Chap said:

BB style, I feel I get more control that way but can lift a fair bit more PL style.

Who uses suicide grip? I find it vastly more comfortable.

Normal grip for me, would never ever consider a suicide grip.

[maxrider1]

rdhawkins said:

I started with elbows out and was suffering with really bad shoulder and neck pain. Now tuck elbows in and it's fine.

I learnt that the hard way, did elbows out for 20 odd years. Now 5 months in to about a year of recovery from surgery to a totally knackered rotator cuff.

[pilchardthecat]

I mostly use bench as an accessory lift, after weighted dips and overhead press. Bench is my least favourite exercise, hence i dont pay much attention to form at all - i certainly dont do the extreme hips down/chest up thing that PLs do to make it feel like a decline press.

[Hoofy]

maxrider1 said:

rdhawkins said:

I started with elbows out and was suffering with really bad shoulder and neck pain. Now tuck elbows in and it's fine.

I learnt that the hard way, did elbows out for 20 odd years. Now 5 months in to about a year of recovery from surgery to a totally knackered rotator cuff.

Kinda glad I suffered a knackered shoulder about 2 months into training I guess then.