gp
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Post by gp on Jul 20, 2013 14:21:14 GMT 10
PTC Sydney has shared this seminar that Ariel Dencio presented there:
Some really interesting in-depth technique and training discussion.
The one tip I found interesting is his thoughts on pulling apart the bar. Ariel reckons while this works well for equipped bench, it takes tension off the pecs and is not ideal for raw. Instead, he suggests doing the opposite, ie pushing the hands towards the centre, to activate the pecs and triceps on the descent. I might give this a go.
Also interesting thoughts on arching and incline benching.
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Post by webby on Jul 20, 2013 14:33:39 GMT 10
Interesting thought. I'd imagine keeping tight will be a lot harder if you're squeezing the hands together though. My set ups so loose it prolly won't matter though so might give it a crack too
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gp
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Post by gp on Jul 20, 2013 14:48:54 GMT 10
He reckons that so long as you are keeping your shoulders pinned to the bench your lats and traps at all times will be sufficiently tight. So long as your chest doesn't drop, I reckon this makes sense. Then again, an other way of thinking about it is that as long as your shoulders are pinned and chest stays up you are going to have enough tension in your chest!
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Post by battler on Jul 23, 2013 16:14:40 GMT 10
Thanks gp, will be watching it later.
Regarding pulling the bar apart, I haven't done equipped bench, but I noticed that when I benched with the Titan RAM, pulling the bar apart worked beautifully, but I could not replicate that feeling in raw bench. Will have to try his suggestion.
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gp
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Post by gp on Jul 23, 2013 16:35:18 GMT 10
I reckon it feels weird. It definitely results in greater pec tightness, but with increased tendency to want to pull the shoulders off the bench. You need to think harder about pinning the shoulders back and chest high. I also felt it gassed me a bit by keeping pecs so tight during the eccentric. Like any change it will take a while to get used to. The benefits might not be realised very quickly if you aren't fully utilising pecs, but hopefully by training this way at lighter weights, pec strength will pick up eventually and take you forward.
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Post by pritchard on Jul 23, 2013 16:43:09 GMT 10
forgive my ignorance- who is this guy? I have never heard of him. Aussie?
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gp
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Post by gp on Jul 23, 2013 16:53:58 GMT 10
Yep, Aussie. He used to be an IFBB bodybuilder and lifted with Capo and now GPC. He won the 90s at GPC nats with 737.5 and benched 192.5, but apparently has benched 200 raw @95 in CAPO.
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Post by pritchard on Jul 23, 2013 16:55:54 GMT 10
ok- cheers
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Post by aljada on Jul 23, 2013 18:15:30 GMT 10
I'm sorry to put it in these terms, but in other words he's a guy drugged out of his mind (IFBB bodybuilder) who benches around 40 kgs less than Denis Cieri at a similar weight (assuming he isn't making use of the 24 hour weigh in)?
I'm also not quite sure why it's surprising a bodybuilder is suggesting you should bench in a manner that keeps the tension on the pecs and triceps. I'm not saying you should attempt to pull the bar outwards - I've never tried that and have no input on it either way, but the person this advice is coming from has a fairly strong bias in one direction. It's like Louie Simmons on box squatting.
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Post by pritchard on Jul 23, 2013 19:39:04 GMT 10
Lets be careful here. I don't care what fed a person is from and a lot of the things you mention don't matter at all in terms of what a person can offer. Lets just not stir anything up here. This forum is Switzerland ok? I know what you are saying and all for being upfront and frank- but let's choose our words carefully. I just asked who he was because I thought he might have been someone from overseas who was in the country to run some workshops.
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Post by aljada on Jul 23, 2013 20:01:54 GMT 10
I don't mind what federation he is from - strong is strong (and knowledgeable is knowledgeable), Denis Cieri was just the name that came to mind because of the video he put up this morning.
I just don't really see a reason to instantly believe what he says or to put any great importance on it without testing it.
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Post by pritchard on Jul 23, 2013 20:07:47 GMT 10
Ok- yeah fair enough. I misunderstood.
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gp
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Post by gp on Jul 23, 2013 20:13:51 GMT 10
I put this up because he offered a bit of a unique perspective. He didn't just put an idea out there, he backed it up with reasoning. No doubt he is influenced from his bodybuilding background, but at the same time, it's no coincidence that bodybuilders frequently do very well at bench when making the switch to powerlifting. There's something in that. It might not work for me or others, but I like keep an open mind on things and give them a chance.
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Post by Aaron on Jul 23, 2013 20:14:30 GMT 10
Pretty good bench. Him and Middleton would be pretty much neck and neck. Middleton benched 190 2 weeks back to back at CAPO states and GPC nats and he's done 200 in the gym at about the same body weight. Will Ariel be doing CAPO nats this year?
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Post by pritchard on Jul 23, 2013 20:21:38 GMT 10
No doubt gp. Ideas like that make us think carefully about why we do one thing and not another. I hadn't ever considered pulling inward. Interesting idea.
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