T Nation

Powerlifting Form

After a nagging rotator cuff problem, I’ve started bench pressing in the powerlifter form. I’ve read the articles by Tate and what not, yet something just feels off.

It might just be years of benching in the traditional way, and I can’t get used to it. Is there a DVD that might explain the form better, or is it really something someone has to show you?

The Elitefts “Bench Index” DVD is quite useful in this respect.

Any specific points of the bench that feel “off”?

-MAtt

[quote]Matgic wrote:
The Elitefts “Bench Index” DVD is quite useful in this respect.

Any specific points of the bench that feel “off”?

-MAtt[/quote]

Probably pushing right off the chest is the most awkward part.

Lockout feels fine, having the shoulders pulled in and what not feels fine. There’s something about that elbow position that feels like I’m losing power coming off.

my rotator cuff injury had been nagging me for about 5 months, until i started the HSS100 shoulder program.

seriously, try that program out with slightly lighter weights than you’d normally use. within the first week, my shoulder felt like a million bucks and i’ve been able to bench normally again…

[quote]monteitis wrote:
my rotator cuff injury had been nagging me for about 5 months, until i started the HSS100 shoulder program.

seriously, try that program out with slightly lighter weights than you’d normally use. within the first week, my shoulder felt like a million bucks and i’ve been able to bench normally again…[/quote]

My rotator has been bad for about four years now. I think it’s probably beyond repair unfortunately!

Maybe I’m just buying into the conception that benching in the powerlifter way is more efficient as far as moving heavy weights. My shoulder hasn’t bothered me since I stopped flaring my elbows.

[quote]FightinIrish26 wrote:
Matgic wrote:
The Elitefts “Bench Index” DVD is quite useful in this respect.

Any specific points of the bench that feel “off”?

-MAtt

Probably pushing right off the chest is the most awkward part.

Lockout feels fine, having the shoulders pulled in and what not feels fine. There’s something about that elbow position that feels like I’m losing power coming off.[/quote]

I felt the same way coming off the chest until pretty recently. If you have a broomstick or wooden dowel, hold it at arms length using your bench grip. Do this while standing. Now try to snap the stick in half. What you should feel is the lats activating. Now go through the motion with the dowel tring to break the stick all the way down to the chest.

I found that this visual has helped greatly in getting the proper bar position and “feel” when coming off the chest. Give it a try and let me know how it works.

-MAtt