Thread 76588545

Everyone at my gym who benches 2 pl8 lifts their butt. Does it even count? How much extra strength is it adding? Should I do it? Why not just do incline bench??

Just do incline bench

damn kamala harris started hitting the gym after trump wrecked her

>>76588545 (OP)
Doesn't count, same as sumo deadlift. Real men do close grip with only a slight arch in upper back. Just laugh at them, knowing you are superior to them

>>76588558
Why do people say sumo deadlift Dosent count?? I find it weird because I'm worse at sumo. Anytime I start failing sets as sumo in pull conventional and get more reps.

>>76588562
I'm guessing because you've trained conventional and are not used to sumo. Sumo is just cheating to shorten ROM, plain and simple.

that's the proper way to do them. you need to be bringing your shoulder blades right back.

>>76588545 (OP)
>How much extra strength is it adding?
It reduces rom. The bigger the arch, the smaller the rom. That paired with all the other techniques, it's pretty much just reducing rom as much as possible to be able to move more weight. Lifting the ass also is attempting to get the legs, abs, and so on into the lift so that you can move more weight.
>Should I do it?
It's better to move through a range of motion deliberately depending on whether or not you feel the pecs. Especially if you don't care about powerlifting. 2pl8 with big pecs will come in time. 2pl8s with a big arch won't get you big pecs.
>arch
Now there is a difference between an arch and the natural shape of the spine around the spine's neutral position. The natural shape of the spine is S-shaped. So a portion of the lower back should naturally be above the bench. The difference between the arch and the natural shape is that most of the upper back is on the bench in the neutral position. Whereas the arch takes most of the back off the bench.

For pecs, it's best to stick to the neutral position. Not extending the spine in the arch and certainly not flexing the torso to try to make the back as flat as possible. For either BP or Incline, stopping an inch or two above your chest and pausing for a second will really wreck your pecs. I recommend doing it that way. Touching the chest often just leads to people either bouncing to use momentum to push the bar up or resting at the bottom taking tension off the pecs.

>>76588545 (OP)
> Everyone at my gym who benches 2 pl8 lifts their butt. Does it even count?

No. It fails in competition and it can be risky due to spinal loading. Its a habit that you shouldn't develop. You should be in full control of the bench press, pause it for a second and then press it while engaging the glutes but you shouldn't get your glutes off the bench.

> how much extra strength
2.5 to 5kg at best.

>>76588626
> stopping an inch or two above your chest and pausing for a second will really wreck your pecs.

This is more tricep focus since your elbows will be higher and chest needs less engagement.

> people bounce when touching chest
Then they should lower the weight and be in control of the bench. Bouncing isn't allowed in comp either.

> resting and taking tension of the pecs
That makes the lift a lot harder if not impossible. Keep tension and focus.

>>76588662
>>76588545 (OP)
By the way that's a reason why they bench 2pl8s and not 3-4pl8s. Their technique is insufficient.

>>76588626
You're contradicting yourself. How is it just reducing ROM, when it's also
> Lifting the ass also is attempting to get the legs, abs, and so on into the lift so that you can move more weight.
?

Also, most people who do, will start lifting their butt only during the pressing phase. After they have lowered the bar to their chest. There is no more reducing ROM after that.

>>76588545 (OP)
>Does it even count? How much extra strength is it adding?
Not supposed to count. Makes it a little easier, like you can bench more flat than incline.
>>76588576
>Sumo is just cheating to shorten ROM, plain and simple.
Depends on your body. I tried it once and it felt wrong and they say conventional is easier for tall people.

>>76588545 (OP)
lifting your ass is turning it into a decline bench not an incline, that would be making it harder

>>76588980
>lifting your ass is turning it into a decline bench not an incline, that would be making it harder
doesn't matter, bench is retarded, sthap, git sum help:
>>76588886
>yes, but that's retarded, necessarily retracted shoulders in pushup will deform pecs that won't be able to contract in the middle cause rib cage is rubbing on them

Who the fuck cares about “counting” or fucking competition? Who the fuck competes at 2pl except women
If it’s comfortable for you and helps you life more then just do it. I’m doing it at 3.2pl for reps, combined with chest bouncing. Don’t care if it’s counting or other powerlifting bullshit, been benching this way for 16 years

>>76588545 (OP)
>Everyone
Bullshit. 2 plates is not that fucking hard and there's no way there's noone at your gym who can't so it properly. Even if your "gym" is some faggy pilates thing.

>>76589334
>2 plates is not that fucking hard
me, big strong guy, failing it after doing it 6 months before because i cut a little: "oh ok"

>>76588545 (OP)
>>76588958
Daily reminder that when fatass life-loser guys talk about how they "used to lift X" that this is the kind of shit they're talking about

>>76589362
This cat is literally me

>>76588958
kek

>>76588545 (OP)
I never benched before, how does this position not fuck up your back? Or is all the weight being leveraged into your legs and feet pushing down?

>>76589717
Why would it? there's no weight above the arch
The load(center of mass) is at your chest, back and shoulders and all of them are on the bench

>>76589248
Whats the point of doing it the wrong way if u build less steegnth and muscle mass ur way? Just to show off? Stop bouncing and lifting ur butt and u will go down to 2 pl8s

>>76589334
There are some of course but most cant. The ones who load 2 pl8s and u think how the fuck can u do 2 pl8s always end up cheating. 2 pl8s I snot common even for bouncing. Its not super rare but the majority of men who are at the bench can't even do the cheating version. I myself can do it once properly

>>76588558
Retarded comment lmao
>>76588562
Because they're insecure faggot with a fragile yet overinflated ego. Real men don't give a shit and chose exercises and techniques based on needs, not school-tier peer pressure
>>76589617
Go ahead and post a video of yourself lifting bitchboy

>>76588545 (OP)
Why so many questions? Is it deliberate? Do you realize youre doing it?

>>76591209
>Whats the point of doing it the wrong way if u build less steegnth and muscle mass ur way
Cuz i like it
>Stop bouncing and lifting ur butt
No. Now seethe
Also i can do 2pl for 15 reps without bouncing or lifting butt and with 1 sec pause at the bottom. Every dyel who complains about bouncing and lifting butt cannot lift any serious even if the do it lmao

>>76588545 (OP)
I typically do
>heavy arched bench(inside lower pecs and serratus)
>flatback/incline
>delts
>tris
Ofc i usually do 1/3 then 2/4 the next day with some fill out pec work to 100% hypertrophy productively and be able to rest and get back to heavy.

Since working each one uses the next one but wont really build it as completely. Like doing lats then rear delts/biceps/forearms.

>>76592775
Or to build legs fastest id do the same with dls/squats/then glutes hams quads calves dont matter as much since you usually wanna keep it to 1-2x/wk max and itll outpace upper body and make you tired as shit sooner in the month.