Official tren cycle thread

[The Deadlifting Dog]

Watched the video...

Don't drive up with your legs...
Drive towards your head...
You can accomplish that by driving your knees out.

[SampsonandDelilah]

Watched the video...

Don't drive up with your legs...
Drive towards your head...
You can accomplish that by driving your knees out.

What do you think of his grip and arch?
Also curious to know what you mean by “ drive towards your head”? You’re saying on the positive?

Not trying to hijack, thought we could both learn

[Cuz]

What do you think of his grip and arch?
Also curious to know what you mean by “ drive towards your head”? You’re saying on the positive?

Not trying to hijack, thought we could both learn

I think what he means if he drives straight up with the legs it will lift his ass off the bench. If he drives with his legs towards the bar as in forward it will help push the bar upward on the positive.

[The Deadlifting Dog]

What do you think of his grip and arch?
Also curious to know what you mean by “ drive towards your head”? You’re saying on the positive?

Not trying to hijack, thought we could both learn

If you are trying to bench maximum weight then shorter ROM is your friend. Thus arch.
If you are trying to bench for muscle growth then longer ROM is your fiend. Thus don't arch.
(For shoulder health you should always lock your shoulder's down towards your hips unless you are using light enough weight...)

Grip is body type dependent.
Bigger arms means narrower bench grip.
Your triceps get more engaged the closer your grip.
That being said... generally big arch benchers bench super wide grip.
The wider the grip the shorter the ROM.
So wide grip and big arch equals double short ROM.

Leg drive is done to help lift more weight.
When you bench, the bar travels up and back.
The up part is obvious.
The back part means the bar starts below/at your nipples and moves to above your shoulders at lockout.
The back part is why people flare their shoulders while pressing the weight up.
You are mechanically stronger with a shorter leverage arm and this is when the bar is directly over your shoulders.
But our bodies aren't mechanically built to guillotine press so we start below the nips and drive the bar up and back towards the head.

If you leg drive up it doesn't help get the bar back.
It does help to get the bar up but may also take your ass off the bench which is a no no. (Might as well use the decline bench.)

If you leg drive back towards your head it helps to get the bar back.
But it doesn't help with up. But your ass will stay on the bench.

People don't miss a bench on the bottom. (unless it is way too heavy)
They miss it halfway or near lockout.
Watch his video.
He misses halfway. If he would've gotten the bar directly over his shoulders by that time he would've been in a better mechanical position.

OP:
Try doing leg drive with no weight on the bar.
You should hopefully slide on the bench in the direction of your head.
Your ass should stay in contact with the bench.


advanced math:
The wider you grip the more important leg driving back is.
The closer you grip the more important leg driving up is.
Let's just say it is one foot from your the bottom of your chest to your shoulder.
That means you have to drive the bar 1' back to complete the lift.
Let's just say the shorter ROM guy has to dive the bar up 1' 6" but the longer ROM guy has to drive the bar up 2' 6".
Thus the longer ROM guy has more time to get the bar back than the shorter ROM guy.
So the shorter ROM guy needs to focus more on getting the bar back and the longer ROM needs to focus more on getting the bar up.

[Cuz]

If you are trying to bench maximum weight then shorter ROM is your friend. Thus arch.
If you are trying to bench for muscle growth then longer ROM is your fiend. Thus don't arch.
(For shoulder health you should always lock your shoulder's down towards your hips unless you are using light enough weight...)

Grip is body type dependent.
Bigger arms means narrower bench grip.
Your triceps get more engaged the closer your grip.
That being said... generally big arch benchers bench super wide grip.
The wider the grip the shorter the ROM.
So wide grip and big arch equals double short ROM.

Leg drive is done to help lift more weight.
When you bench, the bar travels up and back.
The up part is obvious.
The back part means the bar starts below/at your nipples and moves to above your shoulders at lockout.
The back part is why people flare their shoulders while pressing the weight up.
You are mechanically stronger with a shorter leverage arm and this is when the bar is directly over your shoulders.
But our bodies aren't mechanically built to guillotine press so we start below the nips and drive the bar up and back towards the head.

If you leg drive up it doesn't help get the bar back.
It does help to get the bar up but may also take your ass off the bench which is a no no. (Might as well us the decline bench.)

If you leg drive back towards your head it helps to get the bar back.
But it doesn't help with up. But your ass will stay on the bench.

People don't miss a bench on the bottom. (unless it is way too heavy)
They miss it halfway or near lockout.
Watch his video.
He misses halfway. If he would've gotten the bar directly over his shoulders by that time he would've been in a better mechanical position.

Try doing leg drive with no weight on the bar.
You should hopefully slide on the bench in the direction of your head.
Your ass should stay in contact with the bench.

Outstanding info D