How much can you guys squat?

reiteration

yep, I can't really do the arch when doing the benchpress, I saw a video and this guy made it look easy...

silent ninja

I believe you can either bend or pull the bar on bench press. Either is fine. I like bending it, it comes more naturally.

Most powerlifters over arch, often to reduce the Red.  For us normal guys you just want a normal arch. That's more 'functional'.

sheriffwoody

forgive my ignorance, but how do you bend or pull the bench press? i was always under the impression it was a "push" routine?

Charlts

What makes you think you can't arch? I don't have a particularly large arch but it's there and helps tighten me, like with all my pressing I struggle with leg drive so that's my main focus for winter and will get me the biggest gains.

reiteration

well, I think for ages I've kept my back straight when doing the bench - and not it feels unnatural when i try it...tho, I maybe doing it, but it doesn't feel like it...I'll have another try tonight...I'll maybe try to put on hand under to see - but not sure if that's possible haha..!

Charlts

It's the same as everything, get your setup right, there's no point watching 130 kg power lifter videos if you weigh 80-90, watch. Learn the basics and experiment with what works for you.

Charlts

When you grip a bar try to crush it in your palms, and pull it apart or bend it. It creates tension in your back, engaging more muscle groups and once you learn it allows you to lift more weight. This article explains it better than I can.

Bench Press 101 | Arnold Schwarzenegger

silent ninja

I tend to push as though I'm bending the bar upwards/ends towards each other.  So it's a bit of a flye movement.  I get more chest activation that way.
Lats should always be used, at least to protect your shoulders, but also to stabilise the bar.  I always do band pulls during my warms up.  Those rear delts help significantly in the bench but they're not easy to activate if you don't warm them up.

Charlts

Back to Squats anyway chaps, who's squatting tonight? We're starting to cycle heavy again so it's building up to doubles this evening. I need to be pushing 180 x2 to be getting close to my end of year goal so I'm getting excited at the prospect. Good news is that I've been eating loads so feeling confident and hoping for a new pb.

sheriffwoody

when you say eating loads to help you, what sort of things are you eating more of? how close to a workout do you eat, do you ever eat during a session? what should i be looking to eat more of in order to power through a session?