OFFLINE

When I first started to learn how to deadlift and squat, I found them much tougher to learn and execute compared to the bench press. The bench press, at that time, was pretty damned easy to learn and do. I mean, how hard could it get? Get under the bar, lift off, and start benching, and then re-rack - everyone knows how to bench! Dave Tate of EliteFTS, however, proved me and dozens of other lifters wrong. Today, I find the bench press hardest to learn, technically - it's not as simple as it looks if you're really into some heavy a*s benching.

If you're interested in adding some poundages to your bench press almost instantly, watch the following videos and read the article below:

So You Think You Can Bench (seven part series)

Part 1


Part 2


Part 3


Part 4


Part 5


Part 6


Part 7


5 Biggest Bench Mistakes



Dave Tate's Six-Week Bench Press Cure



A follow-up article on the Six-Week Bench Press Cure video:
http://www.t-nation.com/free_online_article/sports_body_training_performance/dave_tates_sixweek_bench_press_cure (you can skip the first page)

-

Alright, so now that you've watched the videos and read the article, it's discussion time.

I know how some of you would go like.. "what's with that form??!!"..or "what horrible form!".. or "he's going to break his lower back!" or something between those lines, but understand that powerlifters are some of the strongest people around and they've employed these techniques in the bench press to hit bigger numbers. You will not get injured if you employ the techniques correctly.

If you don't know yet, that move to arch the lower back during the bench press set-up is called 'bridging'. Every time when I bridge, I get a near-cramp feeling at the hips that leaves me no choice but to relax and thereby releasing over-all tension/tightness, which is a bad thing when benching. I'm not sure exactly sure what the problem is, but I have an inkling that the hips tire faster because the day before is always my heavy squat day. Or could this simply be a hip mobility issue?

The next thing I want to talk about, which Dave did not mention, is leaving the head off the bench when lowering the bar as demonstrated by both the subject and Dave in the videos. What is the purpose of that? Will it lead to any spinal/neck injuries?

Discuss.

OFFLINE

Here's another educational bench video worth watching. It's similar to the ones above, but it also explains how the method helps protect the shoulders from injury, which many are very prone to:

OFFLINE

Well, you gotta remember that most of these american powerlifters compete with bench shirts, so things may be a little bit different if you're a raw lifter trying to bench like how they do.
I've tried doing variations of bench press, wider, tucking in your elbow etc etc etc but to be honest it puts a lot of strain on the shoulders
I've actually gotten more progress in the past with close grip and am planning to switch back again.
Only thing thats happened so far is, shoulders take a beating, deload, repeat and the cycle went on for about a year or two (i tried this with several different programmings, but the end result was the same for me). I'd slowly work up 70-85 percent. then when that extra 2.5-5kg comes on, my shoulders just give out.
Right now, i'm planning on benching wide on my max days, other days i'll stick to other grips/ closer variations.

OFFLINE

I actually used to get this shoulder + neck problem from benching the normal way. It went away as I slid further up the bench bringing my head closer to getting in line with the bar. Closer, not exactly, else I wouldn't be able to bench properly. This apparently takes away a lot of the strain from the neck and shoulders. Don't have that problem now.

In regards to Dave Tate's methods, I've tried it myself and have also seen raw benchers do it that way before. I've already gotten used to bridging so now there's no more cramp-like feeling at the hips and the legs.

I've got a few issues with his methods though. Dave teaches to sink the traps into the bench, squeeze the shoulder blades and 'pull the bar apart' during the bench set up. I did that, and those methods basically decreased my reach for the bar. I also got elbow pain whenever I unrack the bar, and that pain continues as I bench, though not as bad as when unracking. To make things worst, the bench rack isn't adjustable so I've got to accommodate my stance/position so that I have optimal reach of the bar. I also find that my body does more work in stabilizing when I lift my heels up than when they are flat. I understand the whole 'overall tightness' thing, but it's a big no-no for me if stability is compromised through that stance.

2 days ago I lowered the weight, bridged at a lesser degree and have my feet planted slightly outwards. That seem to have solved the reach problem, so no elbow pain the other day, and with the new feet position I was also more stable.

Oh, and then there's this leaving the head off the bench while lowering the bar issue. Dave Tate mentioned that it happens to some powerlifters with really huge and thick upper backs. I tried it myself, and it did help to provide additional force in 'pushing myself away from the bar'e instead of pushing the bar away from my body when I lowered the head back to the bench. Other than that, it doesn't serve any other purposes. Dave personally said that it's a bad habit, and I agree.