Strength is specific. You can measure it in numbers.
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Maybe we should come back to the original topic and because of that I'll just leave a last example:
Take two people, A and B...
A benches more than B.
B kicks As butt in a fight.
A has a bigger back squat than B.
Bs deadlift is higher than As.
A can push a car 100m faster than B.
B can shop down a tree faster than A.
These are all things or events we associate with the term "strength", but between the two who is stronger?
Many would say both are equally strong. Powerlifters might say A, because out of the three powerlifts A is stronger in two or they decide based on the total of all three lifts. Fighters might say B. Average people also might say B, because he won the fight (especially kids decide who is the "strongest" by looking at who's the one who can beat up all the others).
In my opinion you can't say that one is stronger and you can't say they are equally strong. All you can say is that...
A has a bigger bench & squat and is better at car pushing
B is the better fighter, has a bigger DL and is better at shopping down trees.
@Steve Freides
I'm with you that I too would want to bench 315 instead of 295. What I wanted to say is that even tough you only have 295 on the bar with an inefficent path your body and muscles still work as hard as pressing 315 with an efficient path. You are still as strong!
If A has a bigger bench than B that doesn't necessarily mean A is stronger than B. It just means that A has a bigger bench than B.
The reason for that can be e.g. that A has a more efficient barpath.
If you don't compete e.g. in powerlifting or oly where the numbers you put up actually matter, it doesn't matter if you bench 295 with an inefficient path or 315 with an efficient path, because your body is as strong as it is.
I might step into the territory of philosophy here, but stronger doesn't mean higher number.
I hope everyone understands what I'm saying here.
Bench Press Bar Path
Attempting to lower and push "The bar as vertically as possible" is biomechanically inefficient.
The most efficient Bench Press Bar Trajectory is an arch. Dr Tom McLaughlin's research (Bench Press: Bench press techniques of elite heavyweight powerlifters./National Strength & Conditioning Association Journal . 6(4):44-44, August 1984.) examined the bar path of Novice Lifters and Elite Lightweight and Heavyweight Bench Pressers.
McLaughlin is a former Powerlifter with a PhD in Exercise Biomechanics.
McLaughlin's illustration below identifies the biomechanically most efficient Bench Press Bar Trajectory/Bar Path.
View attachment 3039
Elite Lightweight and Elite Heavyweight Bar Trajectory
The reason for the differences in the Elite Lightweight and Heavyweight Bar Trajectory (Bar Path) was due to the size of the lifters.
Bridges' height was at best 5'6" and Kazmaier's height was 6'2". Both mean use the maximum grip allowed in Powerlifting, 81 cm/about 32 inches.
Thus, due to Bridges' shorter arms and Kazmaier's longer arms, the biomechanical Bar Trajectory (Bar Path) was somewhat different in the concentric (upward) part of the Bench Press.
Bench Press More Now
McLaughlin examined on the most effective methods for increasing your Bench Press in this book, Bench Press More Now; a brilliant piece of work .
One of the most interesting pieces of information was McLauglin's finding of the evolution of Mike Bridges' (Lightweight World Record Holder Bench Presser) technique over time.
McLaughlin's research found that Bridges' increased the World Record in the Bench Press by slightly modifying the bar trajectory/bar path over time.
Take Home Message
The most efficient method of increasing your Bench Press is to follow the illustration above.
That means the Bar Trajectory (Bar Path) is an arch.
Kenny Croxdale
That's fine if that's what you do, but the OP asked on the StrongFirst forum for help, and this is how StrongFirst teaches the bench press. The image is straight from our SFL instructor manual.
I'm in no way qualified to judge whether someone's right or wrong here, but this intrigues me.
Am I right that the quote in the manual from "Simmons" means Louie Simmons? I think the man knows his stuff when it comes to the powerlifts, but pressing straight up seems wrong to me, too. You cannot start with the bar above your face, touch the lower chest or even below and go back to the starting position without using an arc.
View attachment 3074
A would be your position after the eccentric portion of the lift and the two Bs represent the concentric part.
If you press in an arc, like @kennycro@@aol.com suggests you end up in a position where the weight is completely vertical and supported by your structure -> B1
If you press straight up you end up with angled arms and create a lever arm that you need to fight with muscle strength. In no way are you able to lift more weight that way -> B2
Maybe combined with a heavy backarch, that you commonly see during heavy bench presses you are able to press straight up and Simmons refers to that. Otherwise I can't imagine how you should be able to go up straight.
EDIT: Discovered this, maybe that explains what Simmons means with "straight line":
Bench Press Bar Path
You press in a straight line, but angled and not vertical.
Ok, so it's more of a cue, e.g. like "attack the crotch" for swings. You try to, but don't actually do it and by trying you get the form you're after.So the bar will almost always move in a slight arc, but I told the OP to work on pressing vertically so that he avoids the bottom position on his lower sternum and his top position being his shoulders or face. I don't like beginners to intentionally try to press in an arc because they'll typically exaggerate the movement. I have them aim for straight and let the slight arc occur naturally.
Ok, so it's more of a cue, e.g. like "attack the crotch" for swings. You try to, but don't actually do it and by trying you get the form you're after.
Then it isbeing incorrectly taught.
Kenny Croxdale
bench is much healthier if the tri's are more involved- protects the shoulders. Whoever that Simmons guy is who's quoted in the SF excerpt (posted by @Arryn Grogan) must know a thing or two about lifting...haha
Fix Your Bar Path for a Bigger Bench • Stronger by Science
This article mentions some of the same things as Kenny has.
Confusingly, it makes the OPPOSITE claims both for safety and performance that I see StrongFirst, Louie Simmons, Andy Bolton espousing. It looks like elite competitors on both sides of the discussion. What to do?
One thing I know is that this in modeling the bench press, we have a complex system, and one wrong assumption in attempted mathematical explanations can take you way off. I'm most interested in empirical evidence, which both sides seem to have.
And here's an article from Westside, where they have dozens bench pressing 500+ pounds, using what looks more like the StrongFirst technique
HOW TO BENCH PRESS 500 EASY
Do we have videos or bar paths recorded of people using the vertical bar path as opposed to what early-arc supporters seem to show for guys like Mike Bridges and Bill Kazmaier? How much of the "vertical path" is perceptual versus actual?
So the bar will almost always move in a slight arc, but I told the OP to work on pressing vertically so that he avoids the bottom position on his lower sternum and his top position being his shoulders or face. I don't like beginners to intentionally try to press in an arc because they'll typically exaggerate the movement. I have them aim for straight and let the slight arc occur naturally.
The principles taught at the course are, of course, correct, but the application of those principles to advanced lifters can be customized, particularly if one is willing to trade safety for performance. There's no sense in comparing everyone's bench press path - understand the principles, apply them, and seek the advice of a coach as often as you can. As but one example, simply strengthening a weak muscle group can often result in a changed path or posture, sometimes even without consciously realizing it.That's fine if that's what you do, but the OP asked on the StrongFirst forum for help, and this is how StrongFirst teaches the bench press. The image is straight from our SFL instructor manual.
Agreed. But I believe the OP is a beginner and does not have the experience of a few decades and winning meets... Thus I stand by my first cueThe principles taught at the course are, of course, correct, but the application of those principles to advanced lifters can be customized, particularly if one is willing to trade safety for performance. There's no sense in comparing everyone's bench press path - understand the principles, apply them, and seek the advice of a coach as often as you can. As but one example, simply strengthening a weak muscle group can often result in a changed path or posture, sometimes even without consciously realizing it.
So if the OP has been benching for a few decades, winning local meets or better, and wants advice about bar path, someone ought to watch him, talk to him, and decide if changing holds promise or not.
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Cueing
In coaching any athlete in any movement, you want to provide the right cue for them.
I have some understanding of you reason. However, it a miscue.
You're telling that Bar Path has a natural arc but to drive it straight up.
A hyperbolic example would be telling on a left turn, to turn right; it confusing.
Kenny Croxdale