[hal0g0dv2]

http://www.tmuscle.com/free_online_article/sports_body_training_performance/dave_tates_sixweek_bench_press_cure

pretty good read, very interesting stuff in there, some of the stuff he says i already do, but some of the other tips and stuff he talks about on how to up your bench is great.

here is the video if u do not want go on t-nation also
http://www.youtube.com/watch?v=Dh3t6T-nqP0&eurl=http%3A%2F%2Fwww.tmuscle.com%2Ffree_online_ar ticle%2Fsports_body_training_performance%2Fdave_ta tes_sixweek_bench_press_cure&feature=player_embedded

[BlackV62K2]

Nice. My bench sucks....so I'll try some of this next time I bench.

[chr1s]

good post;.. ty

[Berzerker]

Whats interesting is that he seems to support arching your back and creating good base for yourself but common practice is to keep your back solid to the bench and NOT arch it.

I wonder if this tequnique is simply for increasing the amount you can lift or actually building sculped chest muscles. There is a very large differnce in the builds of power lifters and body builders so I guess you have to choose your path and figure out whats more important to you personally....

Berz out.

[BlackV62K2]

^ Actually most videos I've seen about bench pressing techiques says to have an arch back and shoulder blades tucked in. Ass and shoulders should be touching the bench.

[hal0g0dv2]

Whats interesting is that he seems to support arching your back and creating good base for yourself but common practice is to keep your back solid to the bench and NOT arch it.

I wonder if this tequnique is simply for increasing the amount you can lift or actually building sculped chest muscles. There is a very large differnce in the builds of power lifters and body builders so I guess you have to choose your path and figure out whats more important to you personally....

Berz out.

i think they are going for power, cause like they talk about doing 600 pound/ 800 pound bench, i don't think people can rep that kind of stuff so more of a power build

[xtacy777]

agree with above ^

[jakobi]

you can still build big chest using powerlifting style which is a right way to bench....

and flat bench is a horrible chest builder...

Whats interesting is that he seems to support arching your back and creating good base for yourself but common practice is to keep your back solid to the bench and NOT arch it.

I wonder if this tequnique is simply for increasing the amount you can lift or actually building sculped chest muscles. There is a very large differnce in the builds of power lifters and body builders so I guess you have to choose your path and figure out whats more important to you personally....

Berz out.

[stealth604]

so whats a good way then? decline bench?

[xtacy777]

depends on the type of chest you want to build

[penner2k]

I cringe whenever I see someone benching with their feet actually right off the ground.

[hal0g0dv2]

I cringe whenever I see someone benching with their feet actually right off the ground.

ya same, looks horrible

[L0uie69]

so whats a good way then? decline bench?

flat and decline work the same

[jakobi]

type of chest? you mean shape?
shape is purely genetics......

depends on the type of chest you want to build

[hal0g0dv2]

i tried this method that this dude talks about and i must say it does work, if you keep your body really tight elbows in and such, i found i could do more weight, maybe it is just in my head but i found that i could more on my max.

[winks]

interesting

[JSilver]

Agreed. I tried followed this technique compared to my sloppy way and it works pretty well. I was even able to add another 40lbs to my press.

i tried this method that this dude talks about and i must say it does work, if you keep your body really tight elbows in and such, i found i could do more weight, maybe it is just in my head but i found that i could more on my max.

[B-DiZzLe]

ok so, when the bar is going down my elbows should be tucked close to my body? But isn't that not a straight line when your elbows are lower towards your feet than your wrist? When I hear tuck your elbows in, I picture elbows at hips.

Then when pushing up I flare my elbows out? How far should I be flareing out, in line with my shoulders?

What i'm getting from this is I should be tucking my elbows close towards my hips when bringing the bar down towards the chest and when pushing up I should flare it straight out?

[hal0g0dv2]

ok so, when the bar is going down my elbows should be tucked close to my body? But isn't that not a straight line when your elbows are lower towards your feet than your wrist? When I hear tuck your elbows in, I picture elbows at hips.

Then when pushing up I flare my elbows out? How far should I be flareing out, in line with my shoulders?

What i'm getting from this is I should be tucking my elbows close towards my hips when bringing the bar down towards the chest and when pushing up I should flare it straight out?

ya it is kind of confusing the video, i find that it helps if you have a spot take the weight off the rack, this way your posture does not go out of whack and you can keep your body tight, i find when i bench i keep my body realyyyyyy TIGHT and shoulders tight, also drill your legs into the ground, a lot of people do not realize that your legs have lots to do with bench. also grip the bar hard not some pussy grip.

[B-DiZzLe]

ya it is kind of confusing the video, i find that it helps if you have a spot take the weight off the rack, this way your posture does not go out of whack and you can keep your body tight, i find when i bench i keep my body realyyyyyy TIGHT and shoulders tight, also drill your legs into the ground, a lot of people do not realize that your legs have lots to do with bench. also grip the bar hard not some pussy grip.

I'm just confused with the elbows, I just want to know what he means when he says keep your elbows close. Keeping the elbows close to what?

So basically your elbows should be in different places when going down and going up?

[hal0g0dv2]

I'm just confused with the elbows, I just want to know what he means when he says keep your elbows close. Keeping the elbows close to what?

So basically your elbows should be in different places when going down and going up?

kinda i mean its fucking hard to keep your elbows like to your side when doing bench, i have tried to like keep them tucked in like a mofo and it is way harder and i find i cant do as much weight, so yes my elbows are in different locations when doing bench regular, but maybe if u try this dudes method for 6 weeks you might find a cure? i don't know what your goal is, these guys are doing like 600/800 pound bench lol i don't think i will be doing that anytime soon

[B-DiZzLe]

kinda i mean its fucking hard to keep your elbows like to your side when doing bench, i have tried to like keep them tucked in like a mofo and it is way harder and i find i cant do as much weight, so yes my elbows are in different locations when doing bench regular, but maybe if u try this dudes method for 6 weeks you might find a cure? i don't know what your goal is, these guys are doing like 600/800 pound bench lol i don't think i will be doing that anytime soon


Yah I've tried it twice but tucking in the elbows thing feels weird and pulling the bar off the J-hooks seem impossible.

[rslater]

Ok so did anyone read the 6 week step?

Why does he never allow you to max rep on a proper bench press? Their all floor presses, or 2-board presses?

I find it odd that you never max your weight on an actual bench press. All his bench press exercises are dynamic movements.

[Berzerker]

i tried this method that this dude talks about and i must say it does work, if you keep your body really tight elbows in and such, i found i could do more weight, maybe it is just in my head but i found that i could more on my max.



I completly agree... you just feel more... SOLID on the bench. My workout partner and I both did everything he suggested and even if I didn't lift more than normal I FELT more solid and the push FELT more complete.

Pulling the bar forward instead of lifting it off the rack is one thing that makes a huge difference. If anything I will be doing that from now on. The only shitty part is that I have long arms and am fairly tall and my partners reach is not nearly the same so for me to pull it off rather than push it up to start I have to set the starting poing a notch higher on the bench so it's a bit of a pain in the ass as my partner does not have enough reach to remove the bar from the height that works the best for me.

My chest felt more "worked" than normal though after using his method as I think it forces your chest to actually do all the work instead of recruiting other muscles.

Berz out.

[Berzerker]

Yah I've tried it twice but tucking in the elbows thing feels weird and pulling the bar off the J-hooks seem impossible.


You gotta use a bench with nothing in front of the bar. Just angled straight rods to set the barbell on. If your using a bench with hooks to keep the bar in place your not going to be able to pull it off at all. Shitty.

Berz out.

[hal0g0dv2]

I completly agree... you just feel more... SOLID on the bench. My workout partner and I both did everything he suggested and even if I didn't lift more than normal I FELT more solid and the push FELT more complete.

Pulling the bar forward instead of lifting it off the rack is one thing that makes a huge difference. If anything I will be doing that from now on. The only shitty part is that I have long arms and am fairly tall and my partners reach is not nearly the same so for me to pull it off rather than push it up to start I have to set the starting poing a notch higher on the bench so it's a bit of a pain in the ass as my partner does not have enough reach to remove the bar from the height that works the best for me.

My chest felt more "worked" than normal though after using his method as I think it forces your chest to actually do all the work instead of recruiting other muscles.

Berz out.
yeah man, my chest still hurts from Monday

[L0uie69]

Ok so did anyone read the 6 week step?

Why does he never allow you to max rep on a proper bench press? Their all floor presses, or 2-board presses?

I find it odd that you never max your weight on an actual bench press. All his bench press exercises are dynamic movements.

You're not supposed to be maxing out on your regular bench press every session. The key is to do variety of bench presses instead of doing just the regular bench. The reason for this is to work on where you are weak. For example if you're weak at lockout, floor press and 3-5br press will help. Another reason is if you go day in and day out just doing one style of bench press, your body will adapt to the movement quickly and you'll most likely see your max worsen.

As for dynamic, you should be doing full ROM movement, and the purpose of DE days is SPEED w/ proper form.

[penner2k]

I saw some dude doing bench with his feet up on the bench again on Tuesday.
I wanted to take video of the guy doing it just to show him how much force he was trying to put on his feet but since they were in a shitty spot they couldnt drive. His calfs were flexing like mad when he did it.

[hal0g0dv2]

I saw some dude doing bench with his feet up on the bench again on Tuesday.
I wanted to take video of the guy doing it just to show him how much force he was trying to put on his feet but since they were in a shitty spot they couldnt drive. His calfs were flexing like mad when he did it.

what a joke,
people that flare there legs in the air, fail

[jakobi]

i do db incline press with my legs up
with barbell, no way...feel wobbly n dangerous

I saw some dude doing bench with his feet up on the bench again on Tuesday.
I wanted to take video of the guy doing it just to show him how much force he was trying to put on his feet but since they were in a shitty spot they couldnt drive. His calfs were flexing like mad when he did it.

[Berzerker]

Saw 2 kids today with thier feet up... bar wobbling all over the place struggling do reps. I wish there was a way to educate without talking to someone cuz no one likes to be educated while working out lol

Berz out.

[Wagonized]

thats all pretty common stuff when ur lifting heavy. The main thing I try to focus on when Im going big is keeping my shoulder blades back. I need to stay tight and try to shorten the stroke of my arms as much as possible. Im 6'4 and if i dont keep my shoulder blades back I can usually put the bar right over the supports with my arms straight. Which puts me at a huge disadvantage.

Your arch is also important. But not necessarily as important as you think. Some people are stronger with a huge arch while others like myself lift bigger with a mild arch.

Also your grip width is a huge factor. Atleast it is for me. Too wide and Ill shorten my stroke even more which is good, but I lose the explosive drive at the very bottom of the lift.

Search Ryan Kennely on youtube aka benchmonster. Theres a few good clips of him benching big. He doesnt have your typical powerlifter body either, hes rather tall and not as fat as most of the super heavyweights. Trains in MMA aswell.

[Berzerker]

^^ Being tall sux when it comes to lifting... it really has no benifits at all lol. I'm 6'3 with long arms and it feels like I'm pushing forever on some exercises. My workout parter is only 5'10" and sometimes it looks like he's pushing half my distance. Bastards.

Berz out.

[RacePace]

^^ Being tall sux when it comes to lifting... it really has no benifits at all lol. I'm 6'3 with long arms and it feels like I'm pushing forever on some exercises. My workout parter is only 5'10" and sometimes it looks like he's pushing half my distance. Bastards.

Berz out.

You should have the advantage on deads :D

[rslater]

If anyone cares, I'm at week 5 of this.

In 6 months I went from 146 to 171 pounds, and today I benched 265 on my final set for 3 reps. I was lifting 2 plates before i started this 6 week program, so within 5 weeks ive gained 40 ounds to my bench. Changes in form are dramatic.

[rslater]

Update:

So I finished the program this week. My results are FANTASTIC. On my one rep max 2 board press I pulled off what I think was amazing for me was at 295 (two plates and a 35).

You have to imagine that 7 months ago I was a scranny kid. Like skinny as shit. My weight is consistent at the 173 range now and I think my bench is impressive. I simply rotated these two days into my regular program and it worked well. I worked extremely hard on form and keeping what I think the most important tip he gives is TIGHTNESS. In fact I'm alwasy so tight that I get cramps in my legs while lifting. So I suggest everyone go for this 6 week program.

[hal0g0dv2]

Update:

So I finished the program this week. My results are FANTASTIC. On my one rep max 2 board press I pulled off what I think was amazing for me was at 295 (two plates and a 35).

You have to imagine that 7 months ago I was a scranny kid. Like skinny as shit. My weight is consistent at the 173 range now and I think my bench is impressive. I simply rotated these two days into my regular program and it worked well. I worked extremely hard on form and keeping what I think the most important tip he gives is TIGHTNESS. In fact I'm alwasy so tight that I get cramps in my legs while lifting. So I suggest everyone go for this 6 week program.

w0w dude congrats

[BlackV62K2]

Update:

So I finished the program this week. My results are FANTASTIC. On my one rep max 2 board press I pulled off what I think was amazing for me was at 295 (two plates and a 35).

You have to imagine that 7 months ago I was a scranny kid. Like skinny as shit. My weight is consistent at the 173 range now and I think my bench is impressive. I simply rotated these two days into my regular program and it worked well. I worked extremely hard on form and keeping what I think the most important tip he gives is TIGHTNESS. In fact I'm alwasy so tight that I get cramps in my legs while lifting. So I suggest everyone go for this 6 week program.

Impressive man. I'm stuck on 2 plates for some reason =/. But I can DB press 100s. My BB bench sucks lol.

[hal0g0dv2]

Impressive man. I'm stuck on 2 plates for some reason =/. But I can DB press 100s. My BB bench sucks lol.

how often u bench
how is your back and triceps?
i focus on doing back more and stooped doing bench for a while. after break bench went up alot

[BlackV62K2]

how often u bench
how is your back and triceps?
i focus on doing back more and stooped doing bench for a while. after break bench went up alot

I bench once a week.....with my chest workout. I basically do every muscle group once a week.

[Meowjin]

my chest is all an insane amount of pushups.

[hal0g0dv2]

I bench once a week.....with my chest workout. I basically do every muscle group once a week.

you ever tried hitting it twice a week
if i am not doing a cycle or like diff workout i got back to my normal workout
mon-chest back
tue-legs
wen-shoulders arm
thur- chest back
friday-legs

and when i say cycle i dont mean roids

[n1smo]

my chest is all an insane amount of pushups.

str888 muscle endurance

[Berzerker]

and when i say cycle i dont mean roids


Yea Yea..... ;) hah

Berz out.

[Berzerker]

my chest is all an insane amount of pushups.

I do pushup between 2 chairs on my light day so I can go down all the way. Also change the angle of my pushups between incline and decline. You ever do that or just regular?

Berz out.

[triplexcel]

i tried doing the bench press with arching my back a little more the other day and i had trouble arching my back enough so that my elbows are at a 90degree angle when fully lowered. hell i treid to do it on the floor and still couldnt arch it enough lol.. anyone have the same problem?

[triplexcel]

you ever tried hitting it twice a week
if i am not doing a cycle or like diff workout i got back to my normal workout
mon-chest back
tue-legs
wen-shoulders arm
thur- chest back
friday-legs

and when i say cycle i dont mean roids

what exercises do you do? chest and back on the same day is pretty tough unless your not counting in the deadlifts.

thanks

[hal0g0dv2]

what exercises do you do? chest and back on the same day is pretty tough unless your not counting in the deadlifts.

thanks

i more or less superset everything

flat bench - pull ups
dunbell incline - bent over row
dips - hyper x with weight

[triplexcel]

hmm gona give that a try.

[hal0g0dv2]

hmm gona give that a try.

yeah, it is also very quick and gets down 2 the point

[L0uie69]

i tried doing the bench press with arching my back a little more the other day and i had trouble arching my back enough so that my elbows are at a 90degree angle when fully lowered. hell i treid to do it on the floor and still couldnt arch it enough lol.. anyone have the same problem?

work on your flexibility, place a half foam roller, full foam roller, or a pvc pipe on your lower back while laying down. I would start a half foam roller first.