Bench Press

[gr8whitetrukker]

Big triceps are definitely a huge advantage. I do lots of reverse grip bench as well. I found it helped my lift that way

Absolutely it does
I have to make mental corrections still to this day to only press what my pecs can handle and what makes an efficient contraction during the process. Press with the elbows flared and under complete commanding control over the weight.
If i was still in to numbers my form would change drastically.
Its all in what you want out of it
B Pak is good at illustrating those points

 

[Halfthor]

My arm day consists of heavy triceps. Heavy close grip and heavy reverse grip. I recently started to do them on the decline. I also love weighted dips.

 

[benchyourmom]

Develop the pecs, shoulders and triceps and work your way up.
Its a much more fulfilling experience when you look like you can bench 405 and actually do it. Instead of just making 405 a goal

No hurry brother. That's how I hurt myself is climbing to fast. Tendons and joints need to keep up with your strength to avoid injury.

 

[benchyourmom]

the sticking points are mental as far as I'm concerned. When I started lifting 2 plates was a sticking point once
I pushed past that it was 2.5 plates then 3 then 3.5 etc... You look at the damn bar and think to yourself that's going to be heavy and it will be for sure. I believe in mentally seeing the weight go up before you hit it. Another reason the sling shot worked was you could get confident under heavy weight and know you can move it. Helps knowing you're strong enough to handle the weight.

 

[GeorgeForemanRules]

My bench was at it's best when I hit it 2x a week. First workout heavy 6-8 reps about 10 total sets of incline and flat combined, the second workout was very high rep, low volume 30-50 reps just 3 or 4 sets. Same thing applied when I was young and trained legs, I found a very high rep day made my squats improve dramatically.

The important thing is there is no perfect workout and what works for you might not work for someone else. Experiment, document and learn.

 

[Herder]

My bench was at it's best when I hit it 2x a week. First workout heavy 6-8 reps about 10 total sets of incline and flat combined, the second workout was very high rep, low volume 30-50 reps just 3 or 4 sets. Same thing applied when I was young and trained legs, I found a very high rep day made my squats improve dramatically.

The important thing is there is no perfect workout and what works for you might not work for someone else. Experiment, document and learn.

How many days would you rest between your high rep low volume day and regular.chest day?

 

[GeorgeForemanRules]

Monday was heavy push day so chest, delts and triceps. Friday was pull day, at the end of it I would do a few sets of high rep benching, sometimes sets of 225 to max, other times 315 to max. I wish I had thrown in a few sets of high rep delts, but I was obsessed with benching so reality did not matter and my delts sucked.

 

[Herder]

Im going to start working in some high rep work on off days. Maybe just focus on squata and bench for now.

 

[GeorgeForemanRules]

Terrible form


Elbows flared...great way to get a rotatory cuff injury. Just another stupid bodybuilding myth that will do nothing for growth and only injure you.

 

[GeorgeForemanRules]

10 Bench Press Mistakes That Kill And Injure Lifters

In truth, Bench Pressing with flared elbows is the best exercise to destroy your shoulders. Every time you lower the bar, the top of your upper-arm bone squeezes your rotator cuff tendons against your AC joint. This irritates your rotator cuff on every rep and inflames them. Your shoulders will hurt. And you can’t blame the Bench Press for that. Bad Bench Press form is what causes shoulder impingement.

 

[gr8whitetrukker]

Terrible form


Elbows flared...great way to get a rotatory cuff injury. Just another stupid bodybuilding myth that will do nothing for growth and only injure you.

10 Bench Press Mistakes That Kill And Injure Lifters

In truth, Bench Pressing with flared elbows is the best exercise to destroy your shoulders. Every time you lower the bar, the top of your upper-arm bone squeezes your rotator cuff tendons against your AC joint. This irritates your rotator cuff on every rep and inflames them. Your shoulders will hurt. And you can’t blame the Bench Press for that. Bad Bench Press form is what causes shoulder impingement.

I dont think anyone should use form like this under maximum load. But similar to guillotine presses it has its proper fit in a BB program. The lifter has to learn to pinch the traps to support the weight. A staple in guillotine presses where the shoulder joints are at a disadvantage. A major function of the pectorals is to bring the arm across the body and away from it. You dont do flyes elbows tucked do you birdman? If you did i would love to see it. It would make my day. I still have yet to experience a shoulder or pectoral injury related to bench presses. Flat or incline. What do you suppose is the reason for that? Am i the minority? Or a level headed BB driven lifter that understands risk management and when and how to use form for proper contractions? Your mentality is the same as "squats are bad for your knees" -false. Its a tool that has a proper use. And Ben Pakulski knows his shit

 

[ickyrica]

The lifter has to learn to pinch the traps to support the weight.

this helped change my pressing basically instantaneously

 

[gr8whitetrukker]

this helped change my pressing basically instantaneously

The problem is 2 different techniques.
1)powerlifting technique
2) bodybuilding technique

1 - the sole purpose is to move a weight from A to B as safely and efficiently as possible. Under any circumstances. Which means....elbows tucked for maximum pressing power. Pectorals be damned. Its not the goal of a PL to build giant pectorals. Its to press maximal weight

2- to get proper contractions at the expense of working weight. To a bodybuilder the bench press is a pectoral builder. Everything else is secondary. Which often means, depending in individual leverage and mechanics, pressing with elbows flared

What is the biggest difference between the build of a PL and BB?
Technique and intention. Thats it

 

[GeorgeForemanRules]

I dont think anyone should use form like this under maximum load. But similar to guillotine presses it has its proper fit in a BB program. The lifter has to learn to pinch the traps to support the weight. A staple in guillotine presses where the shoulder joints are at a disadvantage. A major function of the pectorals is to bring the arm across the body and away from it. And Ben Pakulski knows his shit

I disagree 100%

Your mentality is the same as "squats are bad for your knees" -false. Its a tool that has a proper use.

I never mentioned squats, what are you talking about?

I still have yet to experience a shoulder or pectoral injury related to bench presses. Flat or incline. What do you suppose is the reason for that? Am i the minority?

Good for you.

This is not about you.

 

[ickyrica]

This should be good...

 

[gr8whitetrukker]

I disagree 100%

I never mentioned squats, what are you talking about?

Good for you.

This is not about you.

Stupid, you said benching elbows flared like IFBB pro Ben Pakulski demonstrates is a great way to get injured. That is like the age old saying squats are bad for your knees- false
It is if you make it so
Hope i cleared that up for you

"This is not about you"
Im telling you ive never been injured doing em this way. Am i in the minority? Who the fuck is it about? Am i talking to a fucking wall?

 

[MindlessWork]

The problem is 2 different techniques.
1)powerlifting technique
2) bodybuilding technique

1 - the sole purpose is to move a weight from A to B as safely and efficiently as possible. Under any circumstances. Which means....elbows tucked for maximum pressing power. Pectorals be damned. Its not the goal of a PL to build giant pectorals. Its to press maximal weight

2- to get proper contractions at the expense of working weight. To a bodybuilder the bench press is a pectoral builder. Everything else is secondary. Which often means, depending in individual leverage and mechanics, pressing with elbows flared

What is the biggest difference between the build of a PL and BB?
Technique and intention. Thats it

I like how you think and very well reasoned. Not to be a critic, but don't people have their preferences for technique?

 

[ickyrica]

I like how you think and very well reasoned. Not to be a critic, but don't people have their preferences for technique?

I'm willing to bet we all have our preferences but to say benching with elbows flared is going to injure you is short sighted. I wouldn't try my max with that positioning but I would rep the fuck out of 60% of my max for size growth.
I think the point is that done correctly, benching with flared elbows has no guarantee of injury. Sloppy form and/or heavy weight would be the larger issues when flared imo.

 

[MindlessWork]

I'm willing to bet we all have our preferences but to say benching with elbows flared is going to injure you is short sighted. I wouldn't try my max with that positioning but I would rep the fuck out of 60% of my max for size growth.
I think the point is that done correctly, benching with flared elbows has no guarantee of injury. Sloppy form and/or heavy weight would be the larger issues when flared imo.

Right on and I myself had to flare my elbows a bit when I bench due to nagging tendinitis issues in my elbows. Of course form is key when going really heavy and that I am certainly not disputing. It is just a matter of experience and best judgment for the weight being moved.

I've seen people take some liberties with deadlift form even!

 

[Cownan]

How many days would you rest between your high rep low volume day and regular.chest day?

2-3 days is fine