Bench Press Advice/Analysis

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hi, 1 week out from my first meet now. If you can spot any major technique flaws that I’ve missed please let me know.

Btw, I never realised my arch was this arched until today training in my soft singlet. There’s no problems in terms of whether it’s legal right? (IPF)

90kg Paused Bench Press. ~75% 1RM

2

Man I would kill for an arch like that! Everything looks great. I cant see, But do you tuck your elbows?

3

Whats your body weight?

4

The only thing I see is a lack of tightness (i.e. you wobble sightly). you seem to be breathing after the bar is handed over. I’d suggest you breathe in, get tight, have the bar handed over, press it all while holding that breath. Maybe breathing out when the bar is ~ halfway up.

Killer arch!

This might help you:
http://www.powerlifting-ipf.com/fileadmin/data/Technical_Rules/IPF_rulebook_05_2009.pdf
Page 20:
Causes for Disqualification of a Bench press

  1. Failure to observe the Chief Refereeâ??s signals at the commencement, during or completion of the lift.
  2. Any change in the elected lifting position during the lift proper i.e. any raising movement of the head, shoulders, or buttocks, from the bench, or movement of the feet on the floor / blocks / plates / or lateral movement of hands on the bar.
  3. Heaving, or sinking the bar into the chest after it is motionless in such a way as to make the lift easier.
  4. Any pronounced / exaggerated uneven extension of the arms during the lift.
  5. Any downward movement of the whole of the bar in the course of being pressed out.
  6. Failure to press the bar to full extension of the arms at the completion of the lift.
  7. Contact with the bar or the lifter by the spotter / loaders between the Chief Refereeâ??s signals, in order to make the lift easier.
  8. Any contact of the lifterâ??s feet with the bench or its supports.
  9. Deliberate contact between the bar and the bar rests support.
  10. Failure to comply with any of the items outlined under the Rules of Performance.

Also:
http://www.powerlifting-ipf.com/fileadmin/data/Technical_Rules/Judging_the_Benchpress.pdf

Maybe the most help considering your high arch:
http://www.powerlifting-ipf.com/fileadmin/data/Technical_Rules/Examples_to_the_new_Bench_Press_rules.pdf

Hope you do well in your meet!

5

Old Dax, thanks for the info, I found it helpful indeed.

NAMGUY I wish you the best, let us know how it went

6

[quote]Pirate12 wrote:
Old Dax, thanks for the info, I found it helpful indeed.

NAMGUY I wish you the best, let us know how it went[/quote]

No probs!

7

Looks good, just be sure you know the commands. Good luck

8

It could just be me, but I think you could use more leg drive. Or it could just be that you it wasn’t apparent with lighter weight.

Your arch is sick. I’m jealous. haha

9

[quote]rrjc5488 wrote:
It could just be me, but I think you could use more leg drive. Or it could just be that you it wasn’t apparent with lighter weight.

Your arch is sick. I’m jealous. haha[/quote]

me too!! damn man it’s like you have no spine! Awesome arch.

In addition to leg drive and holding your breath maybe tuck your elbows a bit and touch a tad bit lower to get more weight off your shoulders and onto your tri’s. It should take another inch or two off your stroke.