Powerlifting style bench vs Bodybuilder style

bbrrookie · 11-04-2009, 12:11 PM

I have just read a lot of articles that state that bodybuilder style benching (elbows flared out) is detrimental to your delts, rotator cuffs, and lower spine. I have also read that powerlifting style is the correct way to bench (elbows tucked in). is this true? and does the amount of actual chest compared to triceps greater in one style versus the other?

Cork · 11-04-2009, 12:22 PM

Very true indeed.

http://www.bodybuildingdungeon.com/f...41-so-ive.html

**HawaiianPride.** · 11-04-2009, 12:29 PM

If you can get the PL style down, I'd recommend doing it that way. The mechanics of it makes more sense.

bbrrookie · 11-04-2009, 01:18 PM

ok thanks guys

miggitymags · 11-04-2009, 10:47 PM

I think there are aspects of each that create a well-balanced, effective bench..

thepurp · 11-07-2009, 02:26 AM

im glad u posted this i have been benching with elbows out for a while now im 215 and benchin 405 but i just changed my style to PL this month i havent tried liftin heavy cuz my form sucks but ive watched some vids on youtube they helped alot but im having trouble with how close in my elbows should be

bbrrookie · 11-07-2009, 09:00 PM

it says you should keep your elbows at about a 45 degree angle from your body

thepurp · 11-08-2009, 03:22 AM

thx i was startin to keep it closer than that so i will change that next chest day

bbrrookie · 11-08-2009, 05:46 AM

yea u dnt wana keep them too close cuz den u work your shoulders and tris more

GeorgeT · 11-08-2009, 04:15 PM

PL is the way to go in my book, saved my shoulder from surgery.

Famine · 11-08-2009, 08:37 PM

I think this is the most helpful powerlifting bench video I've seen. I know what's-his-face is suppose to be the man, but 50% of his videos are just him cussing out people who don't know how to bench. "Most people don't know how to f---ing bench;" I'm not impressed by that. But this guy is pretty helpful. And, he even taped arrows on his helper's back and butt. Who puts arrows on their butt?!!? Love it!

YouTube - bench press

Famine · 11-08-2009, 08:42 PM

Oh, here's a good one...NOT!!!

YouTube - Powerlifting Techniques : Bench Press Safety

bbrrookie · 11-09-2009, 12:48 AM

do the same rules apply with dumbbell bench/incline or does it only apply to barbell bench/incline?

Cork · 11-10-2009, 01:42 PM

Quote:

Originally Posted by Famine

I know what's-his-face is suppose to be the man, but 50% of his videos are just him cussing out people who don't know how to bench. "Most people don't know how to f---ing bench;" I'm not impressed by that.

That's Dave Tate. Being the pinnacle of power lifting and training, he and his crew have seen a TON of stuff that we probably couldn't even begin to list. I'm sure he has seen more bad than good. He has earned his right to bitch. I actually find his articles and videos humorous due to how bitter and angry he is at the general weightlifting public.

Quote:

Originally Posted by bbrrookie

do the same rules apply with dumbbell bench/incline or does it only apply to barbell bench/incline?

Of course.

Avril18 · 11-10-2009, 02:35 PM

i did this the last week man it really works!!
i barely lift 155lbs x7reps
and last week i lifted 165lbs x 8reps
wow

bbrrookie · 11-10-2009, 05:12 PM

thanks guys. i have been suffering from shoulder pain and i am going to start doing chest again this week. i have been trying everything to strengthen my shoulders and get it back into shape. hopefully it all goes well. ill let you guys know this week