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For bench I do a half powerlift position. Contact with upper back and feet only. Head on bench but not doing anything. Shoulders neutral. Back with a slight arch but mostly flat. Ass off the bench but not pushing pelvis up. I dont tuck my legs under and close, I keep them wide and in slightly more than perpendicular. Elbows in a bit.
So with that, when I press, the important part is I squeeze my ass, and back and quads and push hard with my heals like Im trying to push my heals into the floor. This naturally will lift your ass off the bench a little. But by doing this you keep your base solid.
For flat bench the bar comes to sternum.
I do basically this for bar or dumbell, flat or incline.
I guarantee you if any of you arent sure about your bench form, focus on squeezing your ass and pushing with your heals next time, you will lift more.
haha funny you say that Alpha after watching those damn vids I got all psyched to go lift mad weight so I tried the PL way of doing it..... fuck almost killed myself.
LOL it takes time.. you're supposed to use your whole body when you're doing the powerlifting technique. Though it doesn't target the chest as much as the flat bench you gain a lot more power in your back, forearms, and legs
I do mine flat bench but pinch my shoulders so i won't flare my elbows to prevent any future shoulder injuries and that targets my chest the most, and i don't want to go super heavy because not a lot of people workout when i go in the morning so spotters aren't really an option
LOL it takes time.. you're supposed to use your whole body when you're doing the powerlifting technique. Though it doesn't target the chest as much as the flat bench you gain a lot more power in your back, forearms, and legs
I do mine flat bench but pinch my shoulders so i won't flare my elbows to prevent any future shoulder injuries and that targets my chest the most, and i don't want to go super heavy because not a lot of people workout when i go in the morning so spotters aren't really an option
who's going to catch that weight ?
Jus throw that shit off you. Halo style Posted via RS Mobile
Actually powerlifting technique asks you to have a wider grip so you use less range of motion, and i think they bring it down slower because you'll drop the bar otherwise.. The power comes from the feet when they push it back up
The way he made it sound you are also basically building up tension in your triceps and back so that it pretty much just snaps the weight back up... I dont know if I was reading it wrong but it almost sounds like the hard part is bringing the weight down... once its down it sorta pops back up
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The harder I lift and the more I eat, the better my genetics seem to get.
ok i've always started doing dl with a mixed grip, just because it felt more comfortable. Should i not ? I'm not dling heavy yet (not even a plate each side cus i'm still early into my stronglift program) so should i do overhand ? or can i just keep it the way it is
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yea with mixed grip i could do 255 x 5 before pulling my back with double overhand today i could barely do 225 x 3, a bro told me mixed grip gives uneven stress on your back and traps and forearms like more on one side than the other, so i switched it up but i feel much more comfortable with mixed grip
ok i've always started doing dl with a mixed grip, just because it felt more comfortable. Should i not ? I'm not dling heavy yet (not even a plate each side cus i'm still early into my stronglift program) so should i do overhand ? or can i just keep it the way it is
Id say overhand until your grip gives out. Posted via RS Mobile
Wife was wondering why I was moaning in ecstasy this morning for no reason when I woke up. She doesn't know what it feels like the day after a deadlift PR
yea with mixed grip i could do 255 x 5 before pulling my back with double overhand today i could barely do 225 x 3, a bro told me mixed grip gives uneven stress on your back and traps and forearms like more on one side than the other, so i switched it up but i feel much more comfortable with mixed grip
you could always do mixed grip on both sides, like switch after 3 reps then do the other 3 with different hand positioning
and keep in mind you're putting your bicep at risk of getting torn if you do mixed grip too often, besides overhand grips makes you get beast forearms and strong grip
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