leg drive...

[TonganTerror]

been working on getting a solid leg drive have got it to the point where my arse is almost hovering over the bench I mean its stationary but hardly touching is this good?

Second question is how do I learn to tuck my legs further back(which muscles need work) as I seem to be stronger the further I tuck them back as I get a bigger arch.

[nate225]

Bro,

You gotta keep the ass down & the heels down if you ever want to do a PLing comp!

Really good video by Metal Militia on "Advanced Bench Press" (PM me if you wanna borrow it). Just need to ignore the heels up bit (lifters from another federation where its okay).

Tonka, Bestbench, and guys like Humphrey (on Powerhouse forum) have this locked down - check their videos on youtube.

Nate

[steak]

I can probably comment cos my bench sux but I know whats fixing it bro

Feet have to stay flat and if you have the "heels coming up" issue then drive through the heels for your leg drive...this should be happening anyway I think. This should also help you drive the traps hard into the bench on set up and when leg driving and keep the butt down.

Im not too sure how this goes when your feet are tucked right under but if you have good hip flexibility and you can tuck right under the body then Im not too sure if the hips will let the butt rise. I cannot bench like this much prefering to set up as tight as I can and have a wider foot placement for my long frame. This helps with stability too. At 5 foot something (shortarse :grin: ) you may want to suss Alf vids on the Eastside Barbell webby as he has a great bench as Nate said and a choice set up for a shorter lifter. Reubens bench seminar should also still on the site with a downloadable PDF mate and that is gold 8)

[TonganTerror]

cheers boys right off home to study these posts more indepth :nod: :nod:

[TonganTerror]

I dont have an issue with my heels they are placed firmly my ass is on the bench but not alot of pressure if any is on the bench is that normal??

Vee kindly pmed me a benching article by reuben so I will have a thorough read of that tonight :nod:

Thanks lads all input from the serious lads is taken aboard 8)

[TonganTerror]

excellent read from reuben simanu seems im on the right track wish I had some powerlifters in my gym for one on one criticism however Im a fan of "time on the bench" can only make you stronger!!

[Best Bench]

my ass is on the bench but not alot of pressure if any is on the bench is that normal??

That is all good TT, means you have a real good leg drive going on. As long as there is no daylight under you are all good. One thing to mention is to make sure you have the leg drive firing before you start the lift, you need that strong base to maintain good control when bringing the bar down. I see a lot of guys who have no tension in the legs until they start to press the bar then they drive their legs and throw their hips up which usually brings the arse off the bench. With the leg drive you need to also work on tilting the pelvis down, I think Dave Tate (and maybe Tonka) refer to this as balls to the bench. Hard to describe but if you are doing it right you will know what I mean.

[morattigirl]

my ass is on the bench but not alot of pressure if any is on the bench is that normal??

That is all good TT, means you have a real good leg drive going on. As long as there is no daylight under you are all good. One thing to mention is to make sure you have the leg drive firing before you start the lift, you need that strong base to maintain good control when bringing the bar down. I see a lot of guys who have no tension in the legs until they start to press the bar then they drive their legs and throw their hips up which usually brings the arse off the bench. With the leg drive you need to also work on tilting the pelvis down, I think Dave Tate (and maybe Tonka) refer to this as balls to the bench. Hard to describe but if you are doing it right you will know what I mean.

I just read an article 12 Steps To A Bigger Bench by Dave Tate that I got from sfs' journal suggested by Tonka.... good read! I been trying to read some on Reuben Simanu's stuff but can't open any of it

[Best Bench]

I just read an article 12 Steps To A Bigger Bench by Dave Tate that I got from sfs' journal suggested by Tonka.... good read! I been trying to read some on Reuben Simanu's stuff but can't open any of it

Need Adobe to read article off Eastside:

http://eastsidebarbell.co.nz/wp-content/uploads/2009/11/The-Bench-Press-by-Reuben-Simanu.pdf

Or work your way through the video workshop, (Oly lifters stop after 5 minutes so sound gets better)

[morattigirl]

Sweet cheers! I could open that one... another awesome read, just makes me wanna go to the gym n start benching :nod: Dunno why I couldn't open your one TT

[Tonka]

Its all pretty much been covered TT from the crew above. Best thing I can advise without seeing you one on one is practice the setup with all lifts, even when warming up - dont leave it till your big lifts during your bench sessions. Alf talked about loading up the legs before you take the bar, this is vital to avoiding lifting the butt off the bench when pressing off the chest. Remember to drive off the balls of your feet with your force directed back into your traps (this will assist in maintaining a tight arch)...compared to driving through your heels as this will create a vertical force through your hips and cause you butt to lift.

Im only a stones throw away bro as I live in the BOP as well. If you want to get someone to have a look at your pressing technique without leaving straying too far from home, Dave Dunford (multi-100kg national and world Masters top 3) trains at "The Gym" on the corner of 7th ave and Cameron Rd. Thats where quite a few of the Bay/Waikato lifters train. Hope to see you on the platform some day TT, you've got the right attitude and drive...show no mercy and smash it!!

[TonganTerror]

Thanks lads bench tomorrow so really looking forward to tomorrows session oooo legs tonight really looking forward to tonights session too :nod:

Thanks tonka I will def take you up on that offer real soon mate, Ive trained over at the gym and caught up julian perry for a chat seems like a great culture over there, might have to frequent there more often me thinks.

[PeterDolan]

TT, how tall are you? I'm 5'3" and have trouble setting it up and have never been successful. I'm not inflexible but thinking it could be a flexibility issue as to why I cant get mt "balls to the bench" haha

[TonganTerror]

love the sig lol Im 5 10 but this chick i was helping was petite maybe 5 foot 3 she had a mean arch going and feet solidly planted so Id say yes its a flexibility issue have you tried setting up like on reubens vid as I have been setting up like that for about 8 weeks and have gotten more and more flexibility and am able to tuck my legs further back now which seems to be giving me better "drive" im always striving for theextra edge though so im gonna be working on it more and more :nod:

[PeterDolan]

Good to know my height isn't gonna f*ck me over again haha

No I haven't tried it out but will give it ago once I start benching again

Haha glad you like it, thought I better add it, kinda like a disclaimer if you will

[Tonka]

Hey PD, setting up for you at your height would mean using blocks (no disrepect) but most lifters from around 5ft 5 use blocks to establish a firm foot foundation to drive off. Best thing I could advise in the gym is grab some 20's (or get some blocks made up) and lay them down where you place your feet...this will make a big difference. In competition they provide 3 different block sizes for the lifters.

[nate225]

Some arch work with the old PVC pipes may be in order lads! :nod:

[TonganTerror]

Hey PD, setting up for you at your height would mean using blocks (no disrepect) but most lifters from around 5ft 5 use blocks to establish a firm foot foundation to drive off. Best thing I could advise in the gym is grab some 20's (or get some blocks made up) and lay them down where you place your feet...this will make a big difference. In competition they provide 3 different block sizes for the lifters.

well I never knew that and is a question morattigirl wanted an answer to( there you go MGirl might help having a leg drive with your quads 50mm higher giving a higher platform to push off :nod: ) right learnt something today job done :pfft:

Some arch work with the old PVC pipes may be in order lads! :nod:

Do explain mate???Pvc pipe under the back forcing the arch??

[PeterDolan]

Hey PD, setting up for you at your height would mean using blocks (no disrepect) but most lifters from around 5ft 5 use blocks to establish a firm foot foundation to drive off. Best thing I could advise in the gym is grab some 20's (or get some blocks made up) and lay them down where you place your feet...this will make a big difference. In competition they provide 3 different block sizes for the lifters.

As guttering as it is to hear, I can't avoid it haha at least "my kind" are considered and catered too haha

[nate225]

You got it TT,

Start small & increase the OD of the pipe as you arch progresses....until it looks like one of the Japanese Bench teams arch... then you need a stormwater pipe to train with!!! :grin:

[Best Bench]

Some arch work with the old PVC pipes may be in order lads! :nod:

Do explain mate???Pvc pipe under the back forcing the arch??

Yeah that is the idea. Even better if you have some hex shaped DB's you can put these under you and they doesn't dig into the spine like the PVC pipe.

[steak]

one of the comfitt blue foam rollers is perfect too :wink:

[TonganTerror]

f*ck me 18weeks ago bench press to me was all in my chest and triceps now im learning and telling others its ALL IN THE LEGS most look at me and nearly laugh til they try it lol cheers guys im cutting up a hard cardboard roll app 50mm in OD and wrapping it in thin foam as we type :nod:

[TonganTerror]

hmmm so my first pipe is 75mm OD will have to try this and see if I need more or less.....

[Tonka]

Hey TT, that sounds like a good start bro. I used small dumbells wrapped in a towel (as Alf mentioned) and then one of my mates brought in a PVC pipe. Sometimes you might have to reposition it from the side to make sure its in the right position. Ensure when using these that you are sitting high on your traps (and the shoulder blades are fully retracted) and your butt is in contact with the bench at all times. A good thing to remember when setting up your bench is...You've got to be uncomfortable to be comfortable!!.....this is this the case just prior to recieving the bar, once you get the bar you should feel supertight in the traps/lower back and squeezing your butt and the legs fully loaded.

With blocks bro they are used by a wide range of lifters at various heights, I made an error when saying people around 5ft 5 start using them...its actually anyone uses blocks - all depends on what they are used to. Hope this helps.