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.

Sweet gonna rack uP another plate doing the PL technique. Will update later on.
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your lifts are going to go a bit down when you try the powerlifting technique, after a while it will start boosting though

power lifting bench meh

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. :fuckthatshit:

Berz out.

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 ? :fuckthatshit:

Jus throw that shit off you. Halo style
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0:50 lol

Next Goal: pick up a plate after benching and throw it as far as i can. Halo swag.
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haha yeah that would be sick

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

yeah, criticalbench.com has some good info on the technique as well as EliteFTS: so you think you can bench? series on youtube
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now this is benching skip to last 4 min lol

wonder what the kid would do if the weight dropped on him :fuckthatshit:
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:accepted:

hadnt deadlifted for 2 months, switched from mixed grip to double overhand & dl is 20lbs less than before :(

yeah mixed you can do more well in most cases

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

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

Id say overhand until your grip gives out.
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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 :sweetjesus:

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 :smug:

and for anyone that wants to up their bench you should read this article

merry christmas to all of you pump living goons

Anyone else do their bodyweight chinups like this?

Mine are usually more like a 'squat in mid-air' position though. Lean way back, and you can really feel the lats burn :megusta:

^ t-nation article :troll: