Possibly hair-splitting on a micro-level but what particular bench technique do members use?
I have referring to “J-shape” trajectory vs. “Straight Up”? Does it matter?
Clemson, I know you have attended smeinars with WB’s Dave Tate and would appreciate your thoughts.
Thanks.
Not wanting to hi-jack your thread Gf (good to see you back BTW) - but I can’t always get someone to spot for me so I use DB’s all the time - and I’m just wondering what people prefer or find better.
I would agrue that DB’s are marginally better for team games but I’m not sure what others contend.
I use a slightly narrower grip with my elbows tucked in a bit. It more closely resembles arm action during sprinting than a wide grip. On a good day I am around 245 for 4-5 reps with this technique. Much less strain on the outer pec too.
23 - was I ever away?
Chris - bar trajectory?
Pretty much down and up at a slight angle. No “J” AFAIK.
Cheers,
Chris
I have seen this recommended: /
I have had most success with this: (
I’m sure someone is getting away with this: O
Sorry thought you were!!
Mybe it was me that was away!!!
[BTW - My G day in just over 2 wks 
!!]
gf-200
While I don’t have photos or the gift to explain how to bench, I do have the following suggestions.
(1) Keep the wrist active and the bar near the lower part of the palm
(2) Keep the movement narrow
(3) Bar trajectory seems to be fairly straight…
gf200,
I have the WSB seminar video, and alot of their other videos, but, I haven’t watched them for a while.
They recommend:
Hands within the olympic ring marks.
Elbows tucked in.
Squeeze the bar tight, and try to pull your arms apart,
Keep your shoulder blades squeezed and down
Drive youself into the bench using your legs
Feet flat on the ground shoulder or slightly wider.
and
Push in a straight line.
2 reasons for this - 1. It is the shortest distance between 2 points, and 2nd - god forbid, if you were to fail and drop the bar - I would rather it landed on my chest/upper abdomen as oppose to my face.
Hope this helps
I put my middle finger on the outer rings. This is wide compared to most, but a narrow grip hurts my shoulders when I go heavy. In the past, I used a narrow grip, but when I got stronger my grip had to be moved.
Keep your forearms positioned vertically beneath the bar, sqeeze your shoulder blades together, big arch, utilize leg drive in such a way as if you are trying to tip the bench over with the pressure of your upper back, concentrate on pressing in a straight line, although with max weights the bar will inevitably tend to drift in a j pattern. The same holds true whether you tuck your elbows, or flare them. If your are serious about big benching then check out www.elitefts.com www.westside-barbell.com and www.metalmilitia.net
James Smith
Thanks for the replies all!
gf-200, bench press technique depends on your goals. If pec mass is what you’re after, a higher bar placement on the chest with upper arms more perpendicular to the body is better. If you’re looking for better leverage and lifting heavier weights, elbows kept close to your sides, and a tight arch in the low back may work for you.
The path of the bar is more individualy decided and should coincide with your goals. The bar will move a shorter, straighter distance with a tight low back arch and a lower bar placement on the chest. Placing the bar higher on the chest may require you to move the bar in more of a
J path. Do whatever you feel comes naturally to you. Upper arm and forearm length and ratios, muscle imbalances or weakness will determine which technique is appropriate for you.
Bottom line. Don’t force a square peg into a round hole. If your goal is to get stronger and you’re seeing increases in strength, don’t change for the sake of change.
I read from a top powerlifter that the “powerlifting technique”
makes the lats the prime movers and the pecs as stabilizers.
Where-as the technique that many bodybuilders use would have the pecs as the prime movers.
Here is a good run through on technique, unfortunately I cannot claim to have written it 
Lay back on the bench with your feet flat on the floor (do not place your feet up on the bench; this will flatten out your back and transfer the load from your pecs to your shoulders). Pull your shoulder blades together hard (as if pinching an imaginary tennis ball between them) and push your chest out like a soldier standing at attention. By keeping your shoulders tucked, you keep the shoulder in the socket, stressing the pecs rather then the shoulders. This makes the movement safer and more effective. Slightly arch your lower back; this slight arch is essential in placing the pecs in a prestretched position. Maximally inhale into your stomach and have a spotter give you a “lift off” the rack. It’s almost impossible to lift a heavy weight from above your face (essentially behind you) and maintain the proper starting position (your shoulder blades will likly flatten, bringing the shoulders back into the equation while decreasing the load on the pecs and putting you at greater risk for injury). Stabilize the weight over your sternum, tightly grip the bar, flex the pecs, and begin to slowly lower the bar with your lats. To really bring your lats into the eccentric portion of the lift, use the “break the bar” technique advocated by Pavel Tsatsouline, Master of Sports. This technique calls for you to attempt to bend the bar (you know, like Superman used to do) as the bar travels toward your chest. Your upper arms should remain in line with the bar throughout the entire lift. If your elbows drift forward, you load the triceps and take the emphasis away from the chest. Continue to lower the bar until it comes in contact with your lower chest (not your upper chest; this loads the shoulders), then pause for a second, press your feet firmly into the floor, contract your glutes, grip the bar even harder, and then explode the weight off your chest. As the bar ascends, be sure to keep the bulk of the weight on the fleshy part of your palm beneath your pinky finger; this causes the triceps to contract harder, making you stronger. Do NOT utilize the J-movement that so many advocate (pushing the bar back towards your face). This takes the stress off the sternal head of the pecs, increases the distance you have to press the bar, and has you pressing the bar over your face- a sure way to screw up that “tightness” you are supposed to maintain throughout the lift. Rather, press the bar straight up or slightly towards your feet, as you would when doing a decline press. Lock out, maximally inhale and repeat for the desired number of reps.
TIP: To find the appropriate grip width, lower an unloaded bar to your chest (maintain the strict form previously described). Your forearms should be perpendicular to the floor in this position; if they are not, adjust your grip accordingly.
Thanks GF for starting this thread.
Advice has been good.
I’m no good for advice although I do try and take bar down to nipples and puch it back up sort of under the eyes.
But then again, Benches are my least favourite exercise
If you want healthly sholuders, ITS ALL ABOUT THE SCAPS!! Adducted, retraced and depressed. This opens up the shoulder and allows for freer movement of the rotator tendons throught the arch and will help prevent many shoulder pains. From a sport perspective, scap stabilisation is critical in any throwing activity, boxing, sprinting, swinging a golf club. People can get more out of their bench than just pretty pecs. This tech will reduce the need somewhat to do specific scap stabilisation work, but it will not replace this work entirely. You will need to concentrate hard on the control of theses muscles, but anything that reduces the most common injury in the gym (ie shoulder pain from benching) is worth it. You will have to lower the weight lifted - hope those egos can cope with that.
Get set before the bar is lifted and have a spotter help you quite a bit to get the bar in position. The spotter will be able to see if you are losing control on a particular side as the bar will rotate on the side lost, towards the rack. Upper traptension is also a give away.
Opinions are like arseholes though - everyone’s got one!
I find it works extrememly well in sporting environments.