Bench Press Form..Jaster/Firehawk plz advise

[MostMuscle]

Here is a short video of my max press

Right-Click & Save target as

Guys, plz advise on set-up, grip, form etc.......looking to improve anyway I can

Thanks in advance

Nice bench MM. What are you trying to get up to? 405?

[MostMuscle]

Thanks Ironman........315lbs has been a target weight for the last year. Now that I have hit it about 5 different times, my goal now is to increase the reps on my 275lbs bench (currently 5-6). I would like to get that up to 10 and then perhaps attempt a higher max. The max is more a mental/ego thing at this point since I am not a powerlifter.

[Firehawk]

Well it sounds like you want bigger numbers. That's not a problem. You can get bigger numbers right now without getting stronger.

You dont use your feet at all. You got great bar travel though. You bench in a diagonal line which is very good. You need to get a bigger arch in your back. Watch this setup:

http://www.ironaddicts.com/video/raw...p.405.kyle.AVI

Some things to notice: The bar never travels past his elbows when he touches his body. The best spot to bring the weight down is where your elbows are directly under the bar. You look like you have that down well, and you keep your elbows tucked then flare them out as you drive it up, and you bench in a diagonal line back over your eyes which is real good there.

Plant your feet under your butt like in the video and when you get your toes planted and your traps down on the bench with a good arch, you should be able to try to force your heels to the floor (but they shoudlnt touch) and this will cause your stomach to raise up, shortening the ROM. Notice how the knees are pointed at the floor.

If you do this, you will utilize your lats alot more off your chest. You shouldn't be comfortable on the bench when set up. If you are, then you aren't set up right .

And your grip is way too close. Index on the rings for maxing, that'll give you at least 10-20 more on your bench right there. That's close grip your doing, not bad at all dude.

Hope some of this helps, nice numbers thus far though.

I look forward to seeing what Jaster has to add about it.

We had a guy come in tonight that benched almost identical to you. He was amazingly strong though. He almost got 365 with about the same form you got, and he as about 5'3 and probably 170 lbs cut. He never trained like a powerlifter though and it definitely showed as he got alot of stares from the big boys as in "what in the HELL is he doing" LOL.\

I train under Clay Brandenburg (legendary powerlifter, one of the greats) at his gym now, this guy was speed repping 500+ for 3 reps today. Just unbelievable how strong he is...

Just crazy weight some of these guys move. I dunno how in the heck it's even possible, drugs or no drugs lol.

[Jaster]

Ok it all depends on what your goal here is. If you want to sling heavy weights like a power lifter then what Firehawk said is 100% on.
What Fire forgets some times is that not every one wants to train like a power lifter. Now before Fire gets upset with that statement let me give an example. A "Bodybuilder" wants to hit all the muscles and tone them into shape. A "Powerlifter" wants raw power and muscle shape is an after thought.
We are taught from day 1 to "Lift with your legs not your back" A power lifter will use legs and back. A bodybuilder may use one or the other to SHAPE the muscle. What I mean by this is when doing Good Mornings would you use your legs? Umm No. Would you lift a heavy chair or anything like that at work without your legs? No. Would a powerlifter do power dead lifts without his legs? I would hope not and if he was a friend of mine I would have to visit him in the hospital .
So with that said I believe MM is looking from a BB point of view. So his form (Slight arch & not much leg drive) may not be that bad. I do agree that your grip is too close unless you are targeting your triceps & your line travel in the bar is nice.
Fire your video is close to my form. That guy is dialed in and sharp!
Oh and one more thing......
lastly Fire ya know I'm proud of ya. :

[Firehawk]

Thanks Jaster.

I know he trains like a BB but he wants a bigger bench as stated in his original post and that's whY i went into all the detail about is lower body getting involved and setting up like a powerlifter. Big numbers = powerlifter (as you know).

That guy in the video has a raw upper 500 bench I think. Hes going to be at the Senior Nationals in June that I'm going to (to support my team). I learned the setup from a Metal Militia seminar video. I already had decent setup but after watching the video i posted, taking Jaster's suggestions, and then watching the seminar and working out under Clay my form is great and always trying to make it better, with a bigger arch, etc. Benefit of training around these guys is they don't let you slack on form at all and they make you get your technique down perfectly.

Jaster, you inspired me to turn powerlifter .

Oh by the way, Jaster, if he wants bigger triceps, you think he's ready to get into board work? Yeah it's a powerlifter thang, BUT the triceps i think grow the best from board work since you can really overload those triceps off say a 3 board, etc.

[MostMuscle]

First of all, thank you for taking your time to review the video.

Questions/Comments:

1. I style my set-up via an article I read by Dave Tate. I have my traps dug into the bench (which is why I step up on the bench first, to force the traps down) and my feet directly under me at 90 degrees, shoulder blades back and together and I do have an arch (although its pretty much blocked from view by the rack in the video). Looking at the video that Firehawk posted I can see the big differences and I will make some adjustments and practice that new set-up. Thanks! :

2. Can you guys elaborate on "Leg Drive". I know all your force starts from your base, but Jaster commented I have little leg drive. How can you tell and how can I improve it?

3. Yes, I know my grip is pretty short. I do use wider grips when training with lighter loads (e.g. Non-maxes), but I found that for whatever reason I am able to push more iron with the closer grip and that my shoulders feel much, much better also. Perhaps I did to review my form on a wider grip press and have you comment on that.

4. I also recently started doing a version of the board press. Since I don't have any boards right now, I use the same powerrack and set the pins about 6-8 inches off my chest and bang out 5-6 reps with 225lbs........triceps are responding nicely (they HAVE to!). I am sold on this movement and would recommend this for anyone who is seeking more tricep size/power.

Thank you again guys and keep the advice coming!

[Jaster]

1: I was going to say that your arch is blocked a bit.
2: It's not that I can tell if you use legs from the video. It's more that your feet are flat. I find more of a push when I am more on my toes and try to dig my heels in to the floor they never really make it as Fire has pointed out. (look at his Video)
3: You must have strong Triceps.
4: Yes you don't really have to use boards the pins set at the right height can work as well. although I like the feel of the weight on the board on my chest.

Originally Posted by Jaster

although I like the feel of the weight on the board on my chest.

You are pretty twisted, big guy! lol

[Firehawk]

225 for reps sounds way too light for you if you're doing lockouts yet benching 315 for two reps, just my opinon. Overload those suckers!!!!!! Are you using really narrow grip? The same as in your video? I'd think you could lock out more weight than that...

I don't know what article you're referring to about Dave Tate. You have that to post so I can read it? If tate is explaining to set your feet like you have them in your video, then he must not be talking about powerlifting setup.

Metal Militia is a bench specialist team. They have the strongest bench presses in the world. To set your back first is backwards and will not let you get your ass and legs in place. You have to set your lower body first. Trust me, try it and you'll see the difference.

http://www.metalmilitia.net/articles...onBenching.htm

Do it just like the video. Slide all the way back, plant your feet liek the guy does, keep them ther and slide your ass down the bench without moving your feet (keep your ass ON the bench all the time). This will set your legs in the right position, from here you can set the top of your head down on the bench trying to make a huge arch, and then slide your traps down on the bench and retract your shoulder blades.

Next, slide your feet up just a bit, just enough so you are pressing your toes on the ground and so that you can drive your heels down to make your belly come up more. Now there's no way your butt can come off the bench unless you break form.

Why do you use less weight on a wider grip? Are your shoulders/chest that much weaker than your triceps? You shoudl be able to bench more with a wider grip.

As far as leg drive goes, you have to drive the weight up and back, and it starts with driving from your legs. You have to find the sweet spot, JUST as you start to drive the bar back off your body, hit it with your legs. Hard to explain without showing you but that video shows it pretty good.

[Firehawk]

Hey Jaster,

I know I asked you this sorta before but not sure if i asked you about shirt benching. Your 500 bench is raw isn't it? Have you done shirted benching? And if so, what did you get out of it?

I've gotta get my strength base built first before i start that stuff, but I'm so looking forward to it. Don't know anything about equipment yet...

[Cort]

Thanks for the tips Fire, I think I'll try this out next time I max my bench. I'll have to practice it first though.

[MostMuscle]

Firehawk....

On the lockouts......you have to realize that I perform them after my chest routine, so my triceps are already fried. I get the 225 5-6 times and fail. I also use a narrower grip than pictured in the video and keep the bar across the sterum throughout the movement.....all adding up to a tough exercise.

I will try the "on your toes" technique and report back soon.

Thanks again.

[Firehawk]

Yeah when i was typing that i thought maybe you did them with a real close grip and post benching...understandable then.

Get a video of your setup...

[Firehawk]

Another good exercise is the floor press. I do them with my hands about a thumbs distance inside the gnurling...3 sets of 5.