|
|
|
|
USAPL CORNER December 2005 Specifics on the Bench Press There are many different rules that apply to the three lifts of powerlifting. The Bench Press is unique in that it is part of a full powerlifting meet, but can also be contested as an individual event. Bench Press only competitions are available from the State level on up to the International level. I have to admit that I am slightly partial to the bench press event because I love it and have very skinny legs. It is the exercise that people judge you on when determining how strong you are. Most people, even non-lifters, use this event to size you up. Another reason I love this event is that you don’t have to be very big to be impressively strong. In the USAPL we have some of the best single ply bench pressers in the world. For example, men in our 165-pound weight class are benching over 500 pounds. Not to exclude the women, Priscilla Ribic and myself are benching over 300 pounds and Deb Ferrell is over 400. There are very specific rules that are involved in the bench press. When bench pressing, your shoulders and butt must be in contact with the bench at all times. One of the techniques I like to use is to squeeze my shoulder blades together as I am setting up to lift off. This helps create a natural arch in my back and allows me to get the bar into a good “up” position. There are two natural arches in your back. You need to try to use them both to there maximal benefit. There is the standard arch from your neck to your butt. In addition, there is the sometimes neglected arch that goes from shoulder to shoulder. The more you can use this arch the better. It gives you more stability by placing two points of contact on the bench under the bar. It also allows your elbows to track better so you can maximally use your pecs and not your anterior delts. Another thing that most people don’t realize is how much leg drive is used in the bench press. When I am setting up, I get my butt set and use my legs to hold it into place. I am actually driving my legs towards my head through out the lift. You do not want to drive your feet straight down this will result in your butt coming off the bench. You would be amazed at how much weight you can add to your bench with just a little leg drive. It is important to drive through your heels when applying leg drive. The USAPL rule states, that you may not have your heels off of the floor, proper leg drive also helps stick them into place. Breathing is also an important aspect of the bench. When lifting off I try to take the biggest breath I can and hold it through out the entire lift. By getting a huge breath you can expand your rib cage and decreased the distance the bar has to move. You also create pressure used to help explode the bar off of your chest. Lastly, is the actual execution of the lift. When the referee gives you the “start” command you want to bring the bar down to your chest in a controlled manner and bring it to a complete stop. The entire time you should be building up pressure and using your leg drive. The last couple inches you want to maximally tighten up, allowing the weight to force the bar to your chest. This will give you a springboard affect. Once the bar is on my chest I like to say the word “one” in my head than I know I have shown a “visible pause”. At this point you want to take all of your energy and explode the bar up as fast as possible. You need to drive hard with your legs, keep the bar moving in your grove and remember that force equals mass times acceleration. The faster you can accelerate the bar to the top the more force is produced and therefore the more mass you can move. One of the things I see most people get bench presses turned down for is “uneven extension”. It is important that both hands are going up to the top at an equal rate. One hand may lead the other slightly, but they must both lock out at the same time. Even if the bar gets a little uneven, concentrate on locking out together. In closing I will add a little more advice. You need to practice these things every time you bench, from your first warm-up set to your heaviest lift. Next, have your lifting buddies be very critical of your lifts. Lastly, your technique needs to be so second nature that you don’t need to think about it. My coach tells me before every competition, “Don’t think, Just lift.” Jennifer Thompson USAPL NC State Chair I.P.F. World Bench Press Champion |
Home | Upcoming Events | Results | NC Records | Newsletter | Lifter's Tools | Online Store | Profiles | Email | Links Webmaster Donovan Thompson Site last updated 04/06/08 |
