Originally Posted by Frrrank
As a kind of semi-retired competitive powerlifter, I've always stuck to the "touch'n'go" technique. Do NOT bounce the bar, that's cheating, and don't high-bar it. If you do either, don't claim, "I can benchpress so-and-so much weight. Feet should be firmly planted, no dancing allowed as you press the bar up. Shoulders should also be firmly planted on the bench, and your ass as well. If your ass comes even slightly off the bench, it doesn't count. I only competed in drug-tested meets, since I did NO steroids or anything like that, and I didn't want to be associating with anyone who did. I'm on the comeback trail right now. Got a nice, clean 325 last week. Back in "the day," I was benching 430. Even in the gym, I was heavily insistent on perfect form. Also, you want your bench to increase? Gotta do it ALL. Declines, inclines, dumbell flies, cables, as well as shoulder presses (behind and front) and triceps (close-grip presses, french curls, pushdowns). Do like that and you'll tear it up on the bench.
What does high bar mean?
If I plant both feet on the bench with ass firmly on the bench so I can be more stabilised, is it cheating too? If I put one feet on the floor and another slightly raised under the bench's support, is it cheating?
By doing that, it doesnt make it easier for me, but more comfy. If I plant both feet firmly on the floor, that creates a gap between lower back and bench and it would mean I could strain my lower back when benching.