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Post by fit on Jul 28, 2008 20:41:58 GMT -5
Tucked:
Flared:
How do you do it??
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Post by Maximum6 on Jul 29, 2008 0:06:45 GMT -5
tucked in is more Powerlifting style
flared out is more bodybuilding (less tricep involvement, more load on the chest). However, flaring too much I believe may involve alot of front delts...even though it is stimulated to a certain degree already.
Do both!
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Post by fit on Jul 30, 2008 20:06:10 GMT -5
My issue with flared would be the only way you could truly do 90 degrees would be to bring the bar down to your thraot- now- DB's are different but...
Lemme ask this way for the pros: where DO you bring the bar to while flat benching?
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Post by Intensity on Aug 2, 2008 10:03:14 GMT -5
The position I'm the more comfortable with and the one which allows me the best mind-muscle connection is in between these two!
If flared implies an angle of 90 degrees I would say that I press at an angle of 80-85 degrees. This way, I can bring the bar on the lower part of my chest (a bit under the middle of the chest)... which is more comfortable for the clavicles.
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Post by intenceman on Aug 4, 2008 3:34:19 GMT -5
Fairly close grip, elbows flared- for pecs development. For sheer weight lifted, wider grip, allow 'play' in elbows.
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Post by Maximum6 on Aug 5, 2008 1:49:36 GMT -5
I think its best to be around 70-80degrees .
When it is 90degrees, people with shoulder problems may feel it.
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Post by mrky03 on Aug 9, 2008 17:22:20 GMT -5
Also make sure your joints are "stacked" meaning keep your elbows directly under your wrists. I prefer a wider grip with my elbow flaired somewhat. I lower the bar to my lower pecs.
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Post by Maximum6 on Aug 22, 2008 2:41:05 GMT -5
I was just watching Milo Sarcev's Chest tips on Fit show tonight. He says, when elbows drop towards your ribs, more tricep. When your elbows flare out towards the side, less tricep. thefitshow.tv/remastered/season1/?videoId=301789793What's important in chest development is body positioning. I stress this alot when training myself. 1. set yourself on the bench with feet stable and flat 2. arch your lower back 3. stick your chest up 4. squeeze your shoulder blades/scapula together 5. pull your shoulders down towards the bench Steps 3-5 are there to take your deltoids out of the movement. This position should be practiced whether you do Bodybuilding style benchpress (flared out), or powerlifting style (elbows tucked in). Also do this when doing Crossover or flye type movements. Basically anything chest exercise set your body in this position. |
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Post by 1705total on Oct 26, 2008 19:14:11 GMT -5
Very good question, and I believe the answer is in your individual goals; however one can benefity from both styles.
Since I have gone over to powerlifting my bench form has changed dramatically.
I arch my more now, however my but never leaves the bench. By arching and bringing my feet back as far as I can (and they also remain flat on the ground) I tuck my elbows in.
I know my bench was done correctly when I do not feel the movement in my arms at all. That tells me that the chest and lats are doing all the work.
My chest has never been bigger, but for bodybuilding I would suggest you do not arch as much as try and keep the elbows more flared.
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Post by mrky03 on Oct 29, 2008 18:28:44 GMT -5
I don't keep up much with power lifting but from what I see it looks like the bench press has evolved alot over the years. I guess that's one of the reasons the records have been shattered.
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