Transitioning from Raw to Equipped Bench

[JDlifts]

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[corstijeir]

@JDlifts

Anecdotes over, the real questions I’d like help on:

1. Is it possible to press more or less straight up off the chest as opposed to a sort of arcing path toward the rack? I press straight up on raw, but the (very limited) tutorials on shirted benching always has guys doing an arc path and I seem to not be going vertical enough as I go back sometimes so that arc falls short of the proper height to re-rack it.

1. that’s a lat weakness generally if it’s drifting that far back over your face. You can press straight up but you’ll never lock out as most shirts are designed to flare back. You can find some single ply that is made for straighter benching with little arch.

@JDlifts

2. Are boards necessary for training or can I attack this like normal raw work? Such as just doing 3x3, 5x5 etc full reps to the chest (Well, upper abdomen almost) and back up to lockout. I have boards in the gym but my brain is telling me that working the full range of motion seems to make more sense, though I admit ignorance on the topic of actually training in this thing.

Not necessary, but helpful. Especially to get adjusted to heavier loads and build the CNS and motor control.

@JDlifts

3. Should I treat this as if I am a 100% newb all over again and use light loads (50-60% max) to essentially do form work/learn the lift as if I had never benched in my life for a bit? Or is that something that wouldn’t seemingly help in any reasonable way?

If you can touch with 60% your shirt is way too loose. So you need to practice 3-5 sets of 1-3 reps to build up tolerance.

I’m going to say your shirt is too loose in the chest, but we can work with what you got. You can play around with how you put your arms in the shirt to make it “tighter” on the chest.

Videos would help the most but basically start with every 3rd week in the shirt. I’d probably say go 2 board for 3x3 for the first few times. Then work down to a 1 board and touching. Just to get the body adjusted to the heavier loads.

I’m not a fan of anything past 3 reps in a shirt personally.

[osu122975]

1. Shortest path is a straight line. Basically I drop the weight and tuck the elbows as hard as possible. Touch low at bottom of sternum/top of belly area and throw it up. Some on here are far better with technique but it works well for me.

If you’re in the market for a new shirt and getting comfortable, I’d recommen Super Katana with a low cut collar.

2. I like boards for training. Usually run 1 and 2 board for normal training. Breaking in a new shirt is different. You’ll want 3 and 4 boards. Personally I just let it sink as far as possible to get max stretch.

I would not touch regularly. Harder on the joints. If you wanna do reps, I’d suggest a radical slingshot like a super charged ram from Titan. Its the closest thing I’ve come across that would mirror the groove of a shirt. Get a tight one.

As far as frequency…if you’re not training for a meet you don’t really need the shirt but once every 4-6 weeks. Keep it fresh. Single ply wears out quick if you’re in it too much, particularly if you wanna touch often. Washing them with a detergent without softeners will tighten them back up. I make my own detergent.

Use boards and an aggressive sling most of the time unless you wanna spring for a new shirt every year or two.