People have awful benching technique

[VohnnyBoy]

They arch their back, use leg drive, retract scapula and go all the way down till a bar touches their chest. They are essentially recreating biomechanical movement similar to pushing a car and then wonder why their chest isn't growing no more.

If your goal is PR then yea go for it but if you want to focus on muscle gain literally do the exact opposite.

 

[unkownincel]

yeah

 

[VohnnyBoy]

up

 

[VohnnyBoy]

up

 

[Nectar]

That’s why they can’t build muscle or injure themselves

 

[cvii]

barbell isnt great for growth anyway but agree

 

[VohnnyBoy]

up

 

[childishkillah]

They arch their back, use leg drive, retract scapula and go all the way down till a bar touches their chest. They are essentially recreating biomechanical movement similar to pushing a car and then wonder why their chest isn't growing no more.

If your goal is PR then yea go for it but if you want to focus on muscle gain literally do the exact opposite.

This make no sense

 

[VohnnyBoy]

This make no sense

Don't arch and lower your shoulder blades basically. That way you put all the tension on chest and none on back muscles

 

[childishkillah]

Don't arch and lower your shoulder blades basically. That way you put all the tension on chest and none on back muscles

You would be putting tension on the anterior deltoid.

 

[VohnnyBoy]

You would be putting tension on the anterior deltoid.

Your grip is too wide. Narrow it and try to mimic "hugging the tree" movement (scapula protraction in supine)

 

[childishkillah]

Your grip is too wide. Narrow it and try to mimic "hugging the tree" movement (scapula protraction in supine)

First of all, a narrower grip would put more load on the triceps. Second, scapular protraction gives even more leverage to the anterior delt and you wouldn't be able to take advantage of stretch-mediated hypertrophy.

 

[VohnnyBoy]

First of all, a narrower grip would put more load on the triceps. Second, scapular protraction gives even more leverage to the anterior delt and you wouldn't be able to take advantage of stretch-mediated hypertrophy.

I made a mistake. I meant scapular depression, not protraction as ideal form for benching.
Also I meant relatively narrower to an average grip width people use when trying PRs, not actually narrow
Here's the blog I've seen this technique from:

Benching with the Pecs

An article with tips and techniques for benching with the pecs.

bodyrecomposition.com

Also stretch-mediated hypertrophy is overrated since all the main proofs of it's efficiency come from animal studies