Bench press question...Arms position

[Petrucci]

yeah i know another bench press post is a pain in the ass...but i always had that doubt and since i see so many people doing a lot of different ways, i wanted to know you guys opinion...I posted this on the powerlifting area but i think here is more right...here is the post

"one of the biggest doubts i have on bench press is this...

in terms of arms positioning, whats the best or most recomended...

 - When you are lowering the weight, your arms (elbows more specifically) should be exactly in line with your shoulders (more or less like this, imagine your both arms in line __o__  ), or they can 'close' a little and be more closer to your body??? i tend to close the arms when the weights are getting more heavier...Is this wrong? should i maintain the arms the same position all the time??? would this chance the enphasis of the muscles (or better, the area) in the chest being worked???
 thanks in advance"

[Beener]

I duno.

[AVBG]

check out Milos' fitshow chest workout, good techniques for chest training there.

[Cap]

check out Milos' fitshow chest workout, good techniques for chest training there.

Elbows out, expand the chest

Elbows down uses more front delts, chest down uses more front delts

This is all from that DVD

[trab]

yeah i know another bench press post is a pain in the ass...but i always had that doubt and since i see so many people doing a lot of different ways, i wanted to know you guys opinion...I posted this on the powerlifting area but i think here is more right...here is the post

"one of the biggest doubts i have on bench press is this...

in terms of arms positioning, whats the best or most recomended...

 - When you are lowering the weight, your arms (elbows more specifically) should be exactly in line with your shoulders (more or less like this, imagine your both arms in line __o__  ), or they can 'close' a little and be more closer to your body??? i tend to close the arms when the weights are getting more heavier...Is this wrong? should i maintain the arms the same position all the time??? would this chance the enphasis of the muscles (or better, the area) in the chest being worked???
 thanks in advance"

So you dont think PLers know how to bench Huh?
Like Oprah dont know how to eat .

Do you want to lift max weight? If so you need involve EVERY  major muscle possible (w/ out taking your but off the bench).

 Arch the back. retract the shoulderblades. flare the lats. tuck the elbows in. leg drive out of the bottom.
Here you want bench? www.elitefts.com  click on bench questions, and exercise index.

you wont bench near your potential w/ elbows out and a flat back. Also ruin shoulders in time.

[Petrucci]

So you dont think PLers know how to bench Huh?

first, thanks for the answers guys!!!

oh, and about that of course not !  Its just that this board its more visited and since i dont post there i dont know if they would respond to my 'noob' question...LOL

[Mike]

So you dont think PLers know how to bench Huh?
Like Oprah dont know how to eat .

Do you want to lift max weight? If so you need involve EVERY  major muscle possible (w/ out taking your but off the bench).

 Arch the back. retract the shoulderblades. flare the lats. tuck the elbows in. leg drive out of the bottom.
Here you want bench? www.elitefts.com  click on bench questions, and exercise index.

you wont bench near your potential w/ elbows out and a flat back. Also ruin shoulders in time.

I didn't see if he was looking for a heavier bench press or a bigger chest?

I'd def. listen to trab about the PL'er's form, it takes a while to get used to but you will see your poundages increase.  Beware, it won't look pretty.

[trab]

They (many PLers) look ugly cause they eat like pigs, and many dont have nice symetry to start w/. BLOCKY.

Form for a Bench press wearing a bench shirt is different in that; you can REALY REALY bring the elbows in close to utalize the stronger lats as the muscles to resist a max weigh on the lowering, touching down w/ them flared for a big wide base. They always think tuck-tuck the elbows in, then flare at just the right point at the top.  Many dont practice much in their shirts, some do lots. Still, lats and triceps should allways be the Prime movers for a heavy bench. Heavier allways grows thicker muscles, Nat or juiced.

Then  heave it up off the chest w/ ALL ya got, including leg and ass contraction (got a big ass? It'll help your bench! ) Ass must stay on bench but a big arch can help.

If you want to PARTICULARLY develop a specific spot of muscle - load that spot!! Eg": Upper chest, Anterior Delts etc.

If you want more chest mass check out some board presses w/ chain on that PL-Site also Fat-bar work is great too. Better than many a guys dope cycle.