Help the new guy.

Geekness1234

Could any of you guys tell me what is the best way to maximise gain from using a bench press,i.e. proper form etc.
Thanks in advance.

Kadongy

pull your shoulderblades together, arch your back. Lower the bar slowly and raise it quickly at the bottom kinda like a spring. You can utilise more muscle if you get this right. Dont do too many reps in a set - 5 is good.
There is loads online all over the place for stuff like this tbh. Very much an faq.

Geekness1234

Kadongy wrote: »

pull your shoulderblades together, arch your back. Lower the bar slowly and raise it quickly at the bottom kinda like a spring. You can utilise more muscle if you get this right. Dont do too many reps in a set - 5 is good.
There is loads online all over the place for stuff like this tbh. Very much an faq.

Thanks very much.One last thing,do you know where I could get a weighted vest in the 10-20 kg range,?thanks a million.

Hanley

Geekness1234 wrote: »

Thanks very much.One last thing,do you know where I could get a weighted vest in the 10-20 kg range,?thanks a million.

http://www.irish-lifting.com/weighted-vest-pe-148.html

or

http://www.buykettlebelldublin.com/products/weighted-jackets

Mellor

Re: Bench form

Instructional series from EliteFTS. Watch this and the 4 or 5 other sections.
These should help you with some of the form pointers.

https://www.youtube.com/watch?v=Ok4OE_6uI

Satanta

Technique will depend on what you are training for.....

https://www.youtube.com/watch?v=p7kUmzfZhgQ

https://www.youtube.com/watch?v=5KLLJlnoK7Y

https://www.youtube.com/watch?v=yGqhgnojZQk

I personally use more of the BB bench press, except I keep my feet on the floor. No back arch though.

Kadongy

Satanta wrote: »

Technique will depend on what you are training for.....

https://www.youtube.com/watch?v=p7kUmzfZhgQ

https://www.youtube.com/watch?v=5KLLJlnoK7Y

https://www.youtube.com/watch?v=yGqhgnojZQk

I personally use more of the BB bench press, except I keep my feet on the floor. No back arch though.

Interesting. Bodybuilding style looks like it would be quite unfriendly to your shoulders.

Kadongy

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Mellor

Satanta wrote: »

I personally use more of the BB bench press, except I keep my feet on the floor. No back arch though.

I'm not critising, jsut wondering why you do this?
I read else in the BLAB thread that you were doing that program. Seams strange that you'd lift BB-style while doing a strength program.
(I didn't watch all the vids, but seen the first before, I'm assuming that BB style is not trying to recruit lats, leg drive, arch, etc and focusing on chest only)

Satanta

Mellor wrote: »

I'm not critising, jsut wondering why you do this?
I read else in the BLAB thread that you were doing that program. Seams strange that you'd lift BB-style while doing a strength program.
(I didn't watch all the vids, but seen the first before, I'm assuming that BB style is not trying to recruit lats, leg drive, arch, etc and focusing on chest only)

TBH it was the way I was taught many years ago, and seems to be the way everyone bench presses in the gym(s) I have attended. There isnt a power lifting bias in my area at all. I did give the power lifting style a go but it felt wrong to me. It's very possible that I was doing it wrong though, and for that reason I tend do stick to what I know. I dont want to end up injured.

As for why I am doing a strength program, I am doing it because it is something different for me and looked interesting. Plus, I want to be built like a badass

Hanley

RE: bench technique... just don't flare your elbows, keep your feet flat on the floor and 'normal' arch in your back. I dunno why everyone's worrying about extremes.