Things got real weird on Friday night training with Ryan. What was scheduled to be a regular heavy bench session turned into my first time putting on a bench shirt. I have helped Ryan with his powerlifting gear many times before, but I’ve never really experienced first-hand how it feels to be in a squat suit or a bench shirt.
Lesson #1: It’s Not Comfortable
I learned very quickly that it doesn’t feel too awesome being in the shirt. Getting it on was a pain, but I knew that was coming. I was used to being the guy on the other side of the shirt trying to force the shirt onto another human being, so I expected some discomfort. Luckily however, it was Ryan’s old single-ply shirt and his enormous gunzzz stretched out the sleeves pretty nicely, making it a relatively smooth process to put it on. By the time we got the shirt on and got the sleeves and seams exactly where we wanted them I already wanted to take it off. It’s super tight and forces you into a weird mummy-like position with your arms dangling out in front of you. You can’t really do much about this situation until the shirt comes off.
I found myself rushing the rest periods between sets because I was more focused on getting the final set over with so I could take the evil thing off.
Lesson #2 I Couldn’t Keep My Arch
The arched back seen in bench pressing is often demonized as being a flaw in technique or disadvantageous when trying to target the pecs. Whatever. I use an arch when benching because it helps to keep me tight on the bench, allows for better leg drive and provides better leverage overall to perform the lift. When benching “raw”, I feel pretty confident about my arch, and I can keep it tight during the entirety of the lift. When benching in the shirt, however, I found myself losing my arch midway through the descending portion of the lift. This leads me to lesson #3…
Lesson #3 My Upper Back Is WEAK!
The shirt exposed my deep dark secret that my upper back is not up to par. When bench pressing in gear, the bar will not come down to your chest without a fight. You literally have to PULL the bar down while forcing yourself to maintain a proper arch. This takes some serious upper and mid back strength that I just didn’t have. I could feel my arch collapsing and my once tightly packed shoulders becoming… not so tightly packed. Even when benching raw I always remember the cues to “row the bar down with the lats” and “keep the upper back tight,” and I felt that I understood. The shirt let me know that what I originally thought was “tight enough” was an epic fail waiting to happen.
Although the shirt made me feel like a total n00b I walked away from the session with a lot to think about and a lot learned about my bench technique. I probably got some pretty good “overload” stimulation from the heavier weights that the shirt enabled me to use as well. Until next time, I’ll just keep hammering away at heavy rows and pull-ups.
For your entertainment, here are a couple videos from the Friday night bench party.