good news!!

I finally figurd out how to bench without sing my shoulders hardcore. I figured out that arching my back helps to keep my elbows in.

Nice, how much do u weigh? In ur old pic u looked kinda small, like 180ish.
 
Thats some big lifting though.

hey iron
also on that bench
do the arch, keep the elbows flared until about half way down then pull in slowly, then drive up after just brushin chest
use legs to drive at bottom
good job on the bench find too man
 

If weightlifting was easy, everyone would do it

You gotta lift BIG, to get BIG

Doesn't matter how much you lift but how you lift it

Yeah I dont kep my elbows completely in though. Just like a 90 degree angle.
 
It may take a few workouts but I thk that when I master my arch bench form my bench could increase dramatically. The distance is much shorter.
 
I'm hopin for 420ish a nationals.

where did youlearn that? Let me guess, elitefts.com. It had so many tips and tricks and sweet form stuff that helps all your lifts. Ive been arching my back as much as possible my second month of workin out. Another thing with benching is to really pinch your shoulder blades together like your trying to pinch someones finger thats in your back.
 
If you want to watch alot of good world record powerlifters theres an awsome sight with like hundreds of lifts. Its got gene rychlaks 1005 lift and a bunch of squats and deadlifts too.
 
Just thought youd like to know.
 
peace.

hahah srry forgot the site here it is www.irongame.com
 

Yeah ive been checking out that Irongame.com site...its sweet. There is so many good lifting vids on there.
 
Arching my back helps so much...and also the pinchin shoulders blades, also known as belly up, takes a near inch of my stroke.

on the lines of good lifting sessions, I kicked my own ass tue doing back, it was the first time I have done dead lifts since my injury(about 3 yrs) I have been itching to do them, any way this is how it went
 
warmup, set 1 225x12..really easy I was kinda shocked, set 2 275x12, set 3 285x10, 295x10, blew my mind, I wanted to go up and hit one more set but didn't want to push my luck, guess I'm fully healed, I was so damn sore I took yesterday off
 
I can't wait to get back to lifting some serious weight

Thats some hardcore DL reps. I usually do 4x6, and it was a ****or just 6 reps.

yeah I don't know what the hell is up with my body, I think I should be much bigger with how much weight I lift for reps, hell I'm only about 210-215 lean(230 right now but I'm bulking) but my strengh gains far surpass my size gains, I'm still experementing with different routines tring to find the right mix to get more equal gains

In my opinion its easier for a small guy to get sronger then it is for a medim guy to get bigger....if u get what i mean.

yeah its a real bitch, but I'll keep killing it and the size will catch up with the strengh

o yeah....awesome things can happen with hardcore work.

Iron, when you go to nationals do they not have rules for bench?  When I did weight lifting comps. in H.S. they had rules where you had to keep your back flat on the bench- no arching, feet firmly on the ground at all times and no stimulants.  Is nationals not like this?  Just wandering, because if it is, you may want to be training like it was the competition.

I'm pretty sure that in all federations arch backed is allowed. In my federation I lift at, USAPL, feet must be flat, butt on bench, and shoulders on bench...there is also a grip rule. But where ur body starts is where it must end. So it is to ur advangtage to arch bench.

Ok I was just wandering.  I never competed in a federation or anything I just did district and state lifts in high school and the rules were your back couldnt come off the bench.  Just curious, learn something new everyday.

Yeah, high school meets are different, our meet the depth on squat and uneven lockout rules and everything r much more leniant.

is it kind of cheating to arch your back? im thinking of trying this but i dont want to arch and then find out people think its cheating. just like using shirts

age- 16
height- 6'0
weight-220
bench-260
deadlift-315x7
%bf- bulking so prolly alot
arms- 17
chest- 48 inches
shoulders- 53 inches
neck- 16.5

its not cheating...neither is using a bench shirt. When ur in competetition u have to use it. People ur lifting with in the weight room should care less.
 
BUt no, I or nobody else I have ever talked to thinks taht arching ur back is cehating.

but i mean whats the sole purpose of arching, is it safer? or does it just make r chest a little higher, im tryin to arch my back now but i cant quite get the form down yet. as for shirts, well i can only dream of puttin up 1000+,  i dont really have another opinion on them.

age- 16
height- 6'0
weight-220
bench-260
deadlift-315x7
%bf- bulking so prolly alot
arms- 17
chest- 48 inches
shoulders- 53 inches
neck- 16.5

well, the common purpose for an arch it lessen the distance the bar has to travel, and to involve the lats. But, if you are a bodybuilder, dont arch just do the same powerlifter form without an arch as it will work you better.
 
But touching low almost on ur sternum helps immensley...i would always reccomend that.

ORIGINAL: ironraider52

I finally figurd out how to bench without sing my shoulders hardcore. I figured out that arching my back helps to keep my elbows in.

 
Yep... when your elbows are flared out, you are rotating your shoulder in.  That can cause problems if you're prone to bicipital tendonitis like I am.  I haven't benched in about 2 months because of it and seeing the sports chiro.  I've been experimenting with different grips on the machines and think I have found my niche.  I can space my hands wide, but I have to keep my elbows down and in.  In another week or so I'll try a real light bench press.

Ben...
 
You have to also pull your legs in as close to your butt as you can.  All of this helps in the lift. 

that just depends on the lifter, I personally like them wider out so I can drive with my hips/legs.