http://www.elitefts.com/documents/defending-the-bp.htm

... well interesting to me as i am discovering a new love for the bench press.

Despite being a terrible bencher (i blame my long arms, but they are an attribute of my good deadlift so i cant bitch at them too much) it is becoming one of my favourite lifts and something i look forward to doing in all its forms.

This has come about since learning to 'PL' bench. I never saw a lot of value in the bodbybuilding style barbell bench press. My shoulders felt awkward i felt the path of travel forced by having your hands at fixed distance didnt activate my chest like dumbells could. My legs were dangling fairly uselessly, i may as well have raised them or crossed them like the gym kids do (why the hell do people cross their legs???).

But now, since learning to bench 'properly' its an awesome compound lift and i feel its safer.

Upper back jammed into the bench, shoulder blades pulled back and together,feet driving hard into the floor, elbows tucked in, bar to the lower ribs so it stays above the elbows at all times. Nothing complex but to me a totally different exercise than i was doing before.


..no real point to that rambling, but i just thought id piggyback that article and give some love to the much hated bench

I've had a quick scan at that article and am going to give it a good read later. It's good what you have written too about the form etc.

I have to admit that I don't hate BP, in fact if I had someone to train with I would love to do it more! (am I the only one? )

Great post Mark.

Not a bad article. Elbows flared benching is not very safe .

And I still have no idea why people bench with their feet of the ground - idiots!

I don't even know HOW you manage to bench with feet off the ground... when I did the couple of times I did it was just natural to have them on the floor, surely?

Well I have an ongoing argument with my Osteopath who tells me i should bench with my feet up to flatten my back, she doesnt like hearing any points about stability .. she just demands i never arch or round... EVER

I can see that argument with the back in mind, given that's one of the rehab (ongoing) things I am having to do (ie lying with feet up). However, surely it would really be dangerous from the point of view of the bench itself? And be more dangerous overall than the risk to the back of lying flat?

I would say so, even at light weights i watch kids wobbling around all over the place with their feet in the air, luckily their mate is usually upright rowing the bar with them so nothing is going to happen.

Very very true...

I've also began to enjoy the bench press alot more. I've found a technique that is good for me and stuck with it. Basically as you describe mark, but also training with a pause helps me out a lot too (I think it helps me maintain a good position and improves my drive off the chest for some reason). I can see my bench getting to 140kg this year. finally!

i cant put my feet flat on the floor on our flat bench I really cant

Is that cos you are weeny?

SCOTT GALTON wrote:i cant put my feet flat on the floor on our flat bench I really cant

Awww, bless

SCOTT GALTON wrote:i cant put my feet flat on the floor on our flat bench I really cant

I use blocks if the bench is too high - If no blocks then some weights do the same job

Have you considered stilletos, Scott?

Rorschach wrote:Have you considered stilletos, Scott?

aLWAYS

AND the Batman pants?

SCOTT GALTON wrote:i cant put my feet flat on the floor on our flat bench I really cant

I'm gonna put you in my pocket you lovely little fella!

Karlos wrote:I've also began to enjoy the bench press alot more. I've found a technique that is good for me and stuck with it. Basically as you describe mark, but also training with a pause helps me out a lot too (I think it helps me maintain a good position and improves my drive off the chest for some reason). I can see my bench getting to 140kg this year. finally!

Race ya to it big boy

Rab wrote:

Karlos wrote:I've also began to enjoy the bench press alot more. I've found a technique that is good for me and stuck with it. Basically as you describe mark, but also training with a pause helps me out a lot too (I think it helps me maintain a good position and improves my drive off the chest for some reason). I can see my bench getting to 140kg this year. finally!

Race ya to it big boy

Sound mate! we talkin a nice 2 second pause yeah? where's your bench at now?

Karlos wrote:

Rab wrote:

Karlos wrote:I've also began to enjoy the bench press alot more. I've found a technique that is good for me and stuck with it. Basically as you describe mark, but also training with a pause helps me out a lot too (I think it helps me maintain a good position and improves my drive off the chest for some reason). I can see my bench getting to 140kg this year. finally!

Race ya to it big boy

Sound mate! we talkin a nice 2 second pause yeah? where's your bench at now?

The 140 feels awesome

2 sec pause?! 1 is enough surely?

Whatevs, 1 second then.

simon m wrote:

SCOTT GALTON wrote:i cant put my feet flat on the floor on our flat bench I really cant

I'm gonna put you in my pocket you lovely little fella!

Blow job sir?

Karlos wrote:

Rab wrote:

Karlos wrote:I've also began to enjoy the bench press alot more. I've found a technique that is good for me and stuck with it. Basically as you describe mark, but also training with a pause helps me out a lot too (I think it helps me maintain a good position and improves my drive off the chest for some reason). I can see my bench getting to 140kg this year. finally!

Race ya to it big boy

Sound mate! we talkin a nice 2 second pause yeah? where's your bench at now?

I dont know mate. I think ld do the 130 with a pause. I might try on monday night

I reckon we are very similar then!