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Bill L's Bench Press Techniques

<< I have a question about bench press form, particularly hand spacing and target area, ie which part of chest the bar ends up at... Otto>>

Hi Otto, I don't think anyone addressed your question, so I'll give it a stab. It should be first stated that there probably are as many different theories on bench presses as there are people on IOL, so keep that in mind. I'm going to give you the view of an old powerlifter. First, the "target area" as you put it, should be the sternum, right at the bottom of your pecs. For maximum lifts, the bar should raise and lower in an arc when viewed from the side. In other words, it should move closer to your head at the top of the rep than it was at the bottom. Many people fail to full understand this or do this correctly.

As far as hand spacing, I put my ring finger on the "line" that is on most Olympic bars. Or, slightly more than shoulder width. This depends on your arm length. Also, at the bottom of the rep, the rear of the triceps should be fairly tight on the lats. The lats thus form a "base" for the movement. If this is unclear, you might try drsquat.com. I think Fred Hatfield has another description along these lines.

<< I would like to reach a weight at least 1.5 times my body mass is this an unreasonable goal? I am 36yrs old Thanks in advance Otto >>

I have always viewed 1.5 as a good and reasonable goal for someone who has been training hard for a couple of years (i.e., a 300 lb bench for a 200 lb person). 1.5 says you are a strong and determined person, successful in your training habits. Certainly reasonable. Very serious lifters tend to shoot for at least 2 times bodyweight. I've been there a few times, but such a level is difficult to sustain for long periods. Probably my best ratio was a 425 bench at 205 lbs bodyweight. Of course, others have done much more. This takes some serious training, diet, and a mind toward recovery in between.

Good luck.

Bill

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