View Full Version : Tip on Good Form for the Bench Press


LukeDothSucketh
07-02-2003, 03:40 PM
When people begin to struggle on the bench press they tend to compensate for their upper body whihc is doing the work by arching their back to help push up the bar. This is improper form, and a good way to get rid of this habbit is to instead of planting your feet on the floor below the bench, bend your knees and have your feet planted on the end of the bench. This keeps you from arching your back while you bench press, and will help improve your form.

LukeDothSucketh
07-02-2003, 03:54 PM
Whoa, another tip, don't start headbanging to your wokrout music before a heavy lift.

Napol
07-04-2003, 08:06 PM
ya that does help. when doing any type of workout, the 3 most important things to do is stretch, breath correctly, and have propper form.

when u put ur feet flat on the bench with u, it does help u improve ur form. if u put ur knees up and cross ur feet in the air, u can isolate urself alittle better too. **** i havent worked out in along time

Aaronk
07-05-2003, 06:55 PM
Learn the lift of a good powerlifting coach

skyboat
07-07-2003, 02:54 AM
lol go find a powerlifter and tell him (or her) that arching is bad form.

Tom
07-08-2003, 06:31 PM
skyboat is correct, I am not positive on this but i believe you should arch your back. You should have the arch before you lift the weight, arching while you are benching is wrong, right Sky?

Napol
07-09-2003, 01:51 AM
my brother and other people grew up with did powerlifting. they competed in weight lifting tournaments all the time in venice at muscle beach in the cage. u guys would have loved to have seen the look on the faces of all the jonny dangerous "ARNOLDS SWARTZINAGER" when a guy half there size puts up what they do. i can way deep into this.

FORM is everything. if u dont have form, forget about it!!!!
ur better off to have 100lbs on the bar pressing it extremely slow, breathing correctly, and watching ur form. arching ur back, burrying ur head in the seat, and pushing ur feet off the ground are the worse things u can do.

rtbrouwer
07-09-2003, 04:32 AM
If you are training for strenght and muscle it's better to keep your back straight and keep your feet of the floor. I ussually put my legs in the air, like you are doing situps with your feet in the air, legs bent. That way you keep your back flat and isolate your pecs more.

If you maxing out or powerlifting however you should arch your back. Only problem is that most people do it wrong. You should place your feet on the ground and keep your feet flat. If you heals leave the ground and only your toes touch the floor the lift is incorrect. You should arch your back before the lift starts. put your shoulderblades together so that the upper part of your back is flat, it helps stability and it pushes your chest up so that you have to lower the bar less far. Also make sure that you keep your ass on the bench, so ass and shoulderblades should be the parts touching the bench. arching like this will increase your lift with at least 10-20lbs.

skyboat
07-09-2003, 04:39 AM
Tom thats right. You have to set up before the lift, when most people arch during a lift they lift their arse of the bench - this is when its bad.

further a good arch facilitates leg drive.

Napol
07-10-2003, 03:25 AM
u should absolutely never arch ur back. period. when u arch ur back all ur doing is cheating urself. in a POWERLIFTING tournament, your lift will be no good if u drop the bar to ur chest without controling it on the way down, dont pause once reaching the chest, and if ur back arches at all as well. no powerlifter should ever say its cool to arch ur back.

Magic Man
07-11-2003, 06:10 AM
The strongest guy at our gym, who also set the same record as the national record for his age and weight taught me this form, and it ****ing works since he's been doing it for a **** long time.

Ass on bench, both feet flat on the ground, back slightly arched, shoulders pulled back and locked in place and inhale when you bring down and exhale when you push up. He also has a friend who trains with him, he's about 78kg and lifts 120kg for reps and has never had an injury in the 8 years he has lifted.

Don't ever lift your feet off the floor, since your base will be compromised, don't ever lift your ass off the bench since you'll hyper extend your back.

- m

Tom
07-14-2003, 02:24 PM
Originally posted by Napol
u should absolutely never arch ur back. period. when u arch ur back all ur doing is cheating urself. in a POWERLIFTING tournament, your lift will be no good if u drop the bar to ur chest without controling it on the way down, dont pause once reaching the chest, and if ur back arches at all as well. no powerlifter should ever say its cool to arch ur back.

Napol, you are 100% wrong bro. In a powerlifting comp, you HVAE to pause while the bar is at your chest or the lift will get red lighted. Arching your back is fine, but lifting your ass off the bench is wrong form.

skyboat
07-16-2003, 11:55 AM
Originally posted by Napol
u should absolutely never arch ur back. period. when u arch ur back all ur doing is cheating urself. in a POWERLIFTING tournament, your lift will be no good if u drop the bar to ur chest without controling it on the way down, dont pause once reaching the chest, and if ur back arches at all as well. no powerlifter should ever say its cool to arch ur back.

Oh god. I can only hope that your talking about something very different to me when I say arch.

DragonZero
07-25-2003, 05:24 AM
there are 2 important things in weightlifting eating right and stretching well plus technique but the first 2 are the most important

skyboat
07-28-2003, 06:34 AM
Originally posted by Dragonzero
there are 2 important things in weightlifting eating right and stretching well plus technique but the first 2 are the most important

BWAHAHAHAHAHAHAHA

In the words of Dave Tate (935lb squatter 605lb bencher, 700+ DLer) "nutrition is overrated"

In the words of Dr Fred Hatfield (First person to squat 1000+lb) "Stretching is a waste of time unless you cant break parralel"

Lastly in the spirit of Bill Crawford (785lb bencher, founder of the metal militia) "Perfect technique is everything"

DragonZero
07-28-2003, 07:53 AM
yah well i don't think anyone here is trying to lift that much ****in weight

Tom
07-28-2003, 01:33 PM
My goal is to dl and squat about 600 and bench around 400. I believe i can do it if i keep on training hard, i am guessing im a few years away from my goal, but i'll eventually get there. Maybe 2-3 years i am guessing

Right now i am

265 bench
330x6 squat (never max yet anyway)
410 DL
@170 lbs

DragonZero
07-28-2003, 01:37 PM
just keep working hard bro you'll make it

skyboat
07-29-2003, 04:07 AM
Originally posted by Dragonzero
yah well i don't think anyone here is trying to lift that much ****in weight

I am :devil

But I see your point, also if your goal is more BB focused then diet obviously becomes a much greater consideration.

DragonZero
07-29-2003, 07:18 AM
exactly if you lift weights all the time but don't watch your diet you'll get bigger but you'll stay fat too

skyboat
08-01-2003, 08:03 AM
The mighty Captain Kirk 3 weeks before his 1003 squat. Hes around 125kg (275lb) and about 7%bf (or so I have been told)

http://www.fortifiediron.com/invision/uploads/post-8-1055862356.jpg

Tom
08-01-2003, 03:09 PM
Ya...he's a monster.

DragonZero
08-01-2003, 09:23 PM
damn that guy is huge but can he even throw a decent punch with all that muscle?

skyboat
08-03-2003, 05:31 AM
Hes not a fighter.

DragonZero
08-03-2003, 07:23 AM
oh ok but if he was do you think he could?i doubt that he could throw very fast

skyboat
08-03-2003, 08:35 AM
Hard to say how quick he would be, but I feel that if he connected cleanly it would be devestating (although he might get just as hurt if he had no idea how to punch:)). Not just because of size, muscle mass etc but because as an elite powerlifter he would be super explosive, lots of fast twitch muscle fibre that have been trained over the years to transfer maximum force in the shortest time possible.

Magic Man
08-06-2003, 03:54 AM
Originally posted by skyboat
BWAHAHAHAHAHAHAHA

In the words of Dave Tate (935lb squatter 605lb bencher, 700+ DLer) "nutrition is overrated"

In the words of Dr Fred Hatfield (First person to squat 1000+lb) "Stretching is a waste of time unless you cant break parralel"

Lastly in the spirit of Bill Crawford (785lb bencher, founder of the metal militia) "Perfect technique is everything"

pwn3d!!1