Finally, someone that provides a clear enough explanation such that I can understand it. 🙂
When bench pressing, I read a lot of recommendations to “bend the bar” or “pull it apart”. Depending how you read it and how it’s described, and depending what cues you may be focusing on, you could read it numerous ways.
At first, I thought it meant to pull it apart, like taffy. Like you wanted to stretch the bar to make it longer. But then I was reading something else and really working to focus on keeping my elbows tucked (i.e. arms closer to my body, forming a small/acute angle from the side of my body through my armpit to the inside of my upper arm; vs. elbows pointing out sideways making a larger angle, almost a right angle). A description I read said to bend the bar, and between that and the tuck advice, I got the impression more of bending the bar as if I was trying to bend it in half and turn it into a U-shape.
But Brandon Lillly just gave some clearer advice:
If the bar slows down, squeeze the bar harder and start pulling the bar “apart” as if you were trying to stretch it, and that will keep your triceps engaged and pressing.
So the “squeeze” is with your hands, your grip itself. And then yes, it’s a taffy-pull. I was right the first time. And frankly, that makes a lot more sense in terms of keeping the triceps engaged.
Brandon’s article contained some other good things:
When setting up, find a foot position that allows your knee joint to fall in line lower than your hip joint. This will maximize leg drive, and prevent your butt from elevating off the bench resulting in a disqualified lift.
I’ve been fiddling with my foot position, and this gives a very precise method for finding where to place your foot. I’ll experiment with this.
Anyways, read the whole article. Some good basic tips.
Stuff From Hsoi 