PDA

View Full Version : Raw Bench Pressing - 7 Things You Need To Know



SisterSteel
04-29-2013, 12:19 AM
Here are 7 things which will aid in your benching especially when done Raw (upequipped).

This should help...

Technique/Set up/Bar Path
Something that I think people need to do in regards to technique is more practice. Every set and every rep must be perfect. Don’t do your warm-up by pressing the bar like an unhinged piston. Do them correctly. Develop a habit.

Bar Speed/Eccentric Control
When benching for a max, whether it be raw or with a shirt, the bar must come down quickly but under control. Here are some tips that will help you in this area:

* Squeeze the bar – You must squeeze the bar as tight as possible when benching. This should be done on every attempt. Repetition breeds habit.

* Strong Lats – Having strong lats will give you the ability to lower the bar correctly and allow you to lower quickly without disrupting the proper bar path. Developing this takes time, so be patient.

* Practice – This is obvious but you have to put in sometime to learn how to lower a bar quickly but do it so it is done correctly. This is not easy to do. Most people get scared doing this with heavy weights so at some point you are going to have put your fears aside, and just do it.

* Set up – By having a tight set up you will be able to confidently lower weights. If you think you are tight, get tighter.

Stabilization
Stabilization basically means that you are able to hold your set up position in the bench press without faltering. You have to be able to stay high on your upper back and have total control of the bar. This is easy to do, but it takes a lot of time. Stabilization in the bench press requires several things.

* Strong AND thick lats - Do you want to know the trick of getting this stronger? Do a lot of work.

* Strong AND thick upper back – This can be accomplished by doing rows and chins (see above), seated DB cleans, face pulls, rear laterals and band pull aparts.

* Shoulders – Few people would argue that you need very strong front delts to be a good raw bencher, but strong delts also help in stabilizing the weight.

Shoulder Strength
I mentioned shoulders before, but strengthening this area is going to be huge. Here is a list of exercises that need to be done. Rotate them into your training.

* Klokov Press
* Standing Overhead Press
* Push Press
* 1-Arm DB Press
* Bradford Presses

Max Effort Exercises
Max effort work is crucial for increasing strength. By lifting in the 90-100% range, you are going to get stronger. The trick is doing enough work in this range without overtraining. According to Prilipin, 3-10 lifts at or above 90% is optimal. But this is based on his findings with Olympic lifters. So you may have to tweak things a little, but use this as a guideline. Start with the minimum (3 total reps) and work from there. The bottom line is that you have to lift heavy weights to get stronger. Here is a list of max effort exercises for the raw bencher:

* Floor Press
* 2 Board Press
* Incline Press
* Bench Press
* 1 Board Press

Pre-habilitation
Because you are not wearing a bench shirt, you don’t have much protection for your shoulders. So I recommend being proactive in this department.

Speed Work
Basically it will teach you how to press from your chest to lockout with force. If you are toeing the line on this one, go ahead and take a step. Most people struggle with speed and this can do wonders for learning how to press with force.

any1uno
04-29-2013, 03:38 PM
nice post Ms Steele. Proper form is important in big benching. Adding in all the points you shared and one can see a marked improvement.

iwrkout
06-18-2013, 09:30 AM
Awesome information! Thank you

SisterSteel
06-18-2013, 05:42 PM
nice post Ms Steele. Proper form is important in big benching. Adding in all the points you shared and one can see a marked improvement.


Awesome information! Thank you

I'm glad you both liked it. Hope it helps you in your strength endeavors.

If anyone would ever like me to write about something I haven't touched base on yet, please let me know....

iwrkout
06-18-2013, 05:56 PM
I'm deff gonna hit you up if I have any questions! I'm new to powerlifting and have a couple of competitions this summer. I just joined an all female team (USAPL) and am so excited.

kazman68
06-18-2013, 08:25 PM
Great post as always Sister, thank you.

OldGoat
06-19-2013, 08:53 AM
Yep, agree with all this! Great post, wish I had learned all this when I was younger!

SisterSteel
06-19-2013, 03:13 PM
I'm deff gonna hit you up if I have any questions! I'm new to powerlifting and have a couple of competitions this summer. I just joined an all female team (USAPL) and am so excited.

I don't know if this matters to you or not but USAPL is a tested federation. I just want you to know that.

USAPL is a great fed. I don't compete in it but I have some friends who did. It can get you to IPF Worlds which is a VERY big deal.

Another great federation is APF. It's a non tested federation. And this information isn't just for iwrkout. This is for anyone who is thinking of competing in Powerlifting.

OldGoat
06-19-2013, 09:20 PM
I don't know if this matters to you or not but USAPL is a tested federation. I just want you to know that.

USAPL is a great fed. I don't compete in it but I have some friends who did. It can get you to IPF Worlds which is a VERY big deal.

Another great federation is APF. It's a non tested federation. And this information isn't just for iwrkout. This is for anyone who is thinking of competing in Powerlifting.I personally know 2 guys that were not competing at the Arnold, and if I remember right, USAPL hunted them down and made them test right there on the spot. Walked them to the bathroom under close eye! Both passed! Ill have to double check the fed!

Encino_Mang
06-19-2013, 11:06 PM
Every time I flat bench I get hurt, pec, elbow, shoulder............I can incline also as much as I flat bench but it just feels like a more natural movement

Back to topic..I've never tried the Board Press...........guess it works for incline too

SisterSteel
06-20-2013, 09:39 AM
Every time I flat bench I get hurt, pec, elbow, shoulder............I can incline also as much as I flat bench but it just feels like a more natural movement

Back to topic..I've never tried the Board Press...........guess it works for incline too

In my experience beching with a bodybuilding style is great for getting injured. I suffered from many of the same aches, pains, and problems when I used to bench with a flat back, elbows flared out to my sides, and bringing the bar high on my chest. Tha stresses the shit out of my shoulder girdle and leads to an injury. It wasn't till I started benching with powerlifters that I learned how to bench properly for strength and that actually took care of my aches, pains, and injuries quite a bit.

When you bench you want to tuck those elbows in a bit, bring the bar down to your nipples, and keep an arched back by driving your traps into the bench using your legs. This is why they say bench press is a whole body movement and why it's one of the big 3. If you try benching this way I think some of that pain you're experiencing might go away.

Also, give board presses a chance. I suggest most people stick to a 2 board. It still keeps a pretty big ROM (it's still half of a full ROM) and takes the stress off the shoulders.

Minxen33
06-20-2013, 02:47 PM
Great info, thanks Sister

red crayon
06-22-2013, 11:44 PM
Thats some great Info Sister Steel. If I had to say what helps most people I see benching get rid of their pains its learning how to bench like a power lifter. You will still get some amazing growth and the pains will slowly go away. I know pressing the weight up as fast as I can has helped me get past several sticking points too.

SisterSteel
06-25-2013, 10:00 AM
Thats some great Info Sister Steel. If I had to say what helps most people I see benching get rid of their pains its learning how to bench like a power lifter. You will still get some amazing growth and the pains will slowly go away. I know pressing the weight up as fast as I can has helped me get past several sticking points too.

Of course. Most people bench like bodybuilders which puts a great deal of strain on the shoulders from the bar being lowered to high on the chest and also flaring out the elbows in the beginning which also puts a great deal of pressure on the elbows to.

Lower the bar to the nipples, tuck the elbows and flare as you press, and use an arch. You can't tell me powerlifters have small chests. You can have quite the developed chest from benching powerlifting style. You'll also have a lot less pain.