Comp Bench

xtremetris · 08-Nov-07, 02:33 PM

I find this movement gives a amazing strength gain, the other do i was doing these and i gained about 7lbs on bench in a week. Anyone know the reason for so much strength gains due to this exercise?

gcs118 · 08-Nov-07, 04:10 PM

You can make the bench more of a full body exercise when doing competition set up (arched) as opposed to bodybuilding set up (laying flat).

**LiftGirl** · 08-Nov-07, 04:22 PM

Quote:

Originally Posted by gcs118

You can make the bench more of a full body exercise when doing competition set up (arched) as opposed to bodybuilding set up (laying flat).

Right. In a bodybuilding-style setup, the front delts limit how much you can press. But a powerlifting competition setup takes some of the stress off the delts and moves it to the lats and tris. Arching your back (legal as long as your butt stays on the bench) also reduces the ROM.

I have been trying to bench more PL style lately, because if I don't keep my elbows in my shoulders kinda hurt at the bottom of the movement. I'm not making super-duper gains, but I'm still learning the new form and movement.

Big Mike · 09-Nov-07, 04:19 AM

Quote:

Originally Posted by xtremetris

I find this movement gives a amazing strength gain, the other do i was doing these and i gained about 7lbs on bench in a week. Anyone know the reason for so much strength gains due to this exercise?

Hey.... welcome back big guy. I knew you couldn't live long without us.

As far as your question, I agree with both points gcs and liftgirl make. People try to make benching something it's not... an isolation movement. Flaring the elbows way out and bringing the bar down high on the chest/neck brings tons of stress on the shoulders.

xtremetris · 09-Nov-07, 10:32 AM

Well my goal is to get back to 225 by the end of this month 250 by february and hopefully 300 by july, my strength went down alot so im trying to find ways to up my strength for bench. Im only at 207 right now :\.

And i also find bouncing it up off your chest a bit helps :]

**maverick** · 09-Nov-07, 10:51 AM

Quote:

Originally Posted by xtremetris

And i also find bouncing it up off your chest a bit helps :]

Don't do that

xtremetris · 09-Nov-07, 10:51 AM

not hard, lol just a little bump while arching

**maverick** · 09-Nov-07, 11:07 AM

Quote:

Originally Posted by xtremetris

not hard, lol just a little bump while arching

dont do that

xtremetris · 09-Nov-07, 11:23 AM

Why not?

**maverick** · 09-Nov-07, 11:25 AM

Quote:

Originally Posted by xtremetris

Why not?

Why should you not let 207 pounds move unfettered into your sternum... Hmmmmm....

xtremetris · 09-Nov-07, 11:27 AM

Like i said i dont do it hard.... just a very little bounce

**maverick** · 09-Nov-07, 11:30 AM

Why should you not let 207 pounds bounce on your sternum... Hmmmmm....

(it also sends form to hell)

xtremetris · 09-Nov-07, 11:30 AM

helps me...

**maverick** · 09-Nov-07, 11:34 AM

Alcohol also "helps" an alcoholic... til it kills them.

Control the weight, don't bounce. If you have to bounce, you shouldn't be using the weight, its that simple. Maybe F-Mac or Firehawk, if they have the patience, can explain better than I can why bouncing will ruin your form on a competition bench.

gcs118 · 09-Nov-07, 11:54 AM

A very small bounce may not ruin the form on a particular lift, but it makes the lift void. Any PRs you get by bouncing or any reps you do with even a little "bounce" don't count.