Steve-0
Likes Bikes and Dirt
Snapping the bar focusing on lats sounds pretty good too. Yeh it wasn't mentioned to me but if it helps you focus on the muscles required then it'll help. I'll try those techniques out next time I'm in the gym.I haven't had the fortune of personal advice when it comes to technique. However I've spent a lot of time doing research and combining this with my own experience and experimenting.
The bench techniques I've picked up are very close to the ones you describe Steve 0 but with a couple of differences.
I learned that, yes, the shortest path is the best. Therefore lowering to just below the pecs is NOT the shortest distance. Once you have your shoulders set (per your description), you lower straight down. I used to do the bottom of the pecs method but now find straight down to be better.
A description I learned to help with the lowering was this. Imagine holding a wooden pole in front of you with your normal bench press hand position. Now simply try to snap it in two by bending it. This should come from the lats rather than just the hands. Maintain this tension all the way down.
Touch
On the push back up, imagine trying to stretch or spread the bar. Think about making that bar an extra 30cm longer by the time you get to the top.
Pause
Try to snap the bar as you lower for the next rep........
Wrist position is also important once you start using heavier weights. The wrist should be straight, not bent back. Heavier weights will start to stress the carpals in the bent position.
Sorry if this seems to be repeating what others have just said however I've heard the "spread the bar" thing before but didn't get it. I actually learned the tech above from a Crossfit vid:
http://journal.crossfit.com/2011/12/benchsetup.tpl
You'll have to pay to watch this but this means a $25 / year online membership! For the amount you get, you can access a hell of a lot.
NB, I don't actually do CF and I don't really think it complements MTB that well but for those who know a bit about training, I think its fantastic.
Now, did your course cover spreading the floor with DL and SQ........??
The bar should rest like accross your nipples, maybe abit lower however this could have just been due to my measurements and not the same for all. I'm pretty sure its there so that your pushing with your lats/chest/tri's and not your shoulders. Bar should always go straight up.
I totally forgot to mention grip! Mybad. Yeh forearm needs to be directly underneath the bar so it takes all the weight and not your wrist.
Haven't heard about spreading the floor, what is that? Could just be an unfamiliar term. I'll add all this into the original post soon.
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