Bench Press Form Faux Pas

[musketeer]

Considering just how important bench press numbers are to most workout wannabes, it's amazing just how many people get it wrong. Unknowing newbies (and some idiots that have been doing it for years) will do anything to get the weight up, regardless of safety or porductivity. It's almost like the pressure to get 'impressive' results on that particular day is the most important thing; more important than investing in a good workout that will develop a consistant and steady path to a real big bench.

So, what's the thing that you hate to see the most?!

 

[kethnaab]

before this thread goes any further, I would just like to mention that not everyone can or should lower the bar to the chest.

some people (those with shoulder injuries) simply cannot.

 

[musketeer]

before this thread goes any further, I would just like to mention that not everyone can or should lower the bar to the chest.

some people (those with shoulder injuries) simply cannot.

Good point, mate!

I was wondering about mentioning that above, but I figured that it could be discussed here. The above stands; given the fact that the lifter is in good health and is therefore using a partial motion pretty much just for the mechanical advantage in order to lift a heavier weight than he could ever get off his chest.

It's also important to note that advanced powerlifters actually gain an advantage by lowering fully, because the strength of the triceps is a limiting factor. This leads to exercises like board presses and floor presses that eliminate the lower half of the lift.

The two cases above are obviously not the focus of the poll;

With regards to this tread, I'm inspried to mention this guy who came in to the free-weights room and without warmup put 225 on the incline bench and proceded to do 2 sets of 10 reps, lowering the approximately 4 inches on each rep. He increased the impressiveness of the lift by making a hissing noise as load as humanly possible at the beginning of every rep. The reps were so shallow and therefore quick, that it sounded like a snaredrum at the start of a song, and each set was over in about 6 seconds.

 

[silver_shadow]

well, this is not entirely what u were asking about, musketeer, but here's my rant. i hate those guys who insist that u MUST flare ur elbows out and bring the bar down closer to the neck to "build mass"! then they see me with my PL type form (which BTW i believe should be the only one used) and try to "correct" me.

 

[RipStone]

"Bucking" the hips/ arching like an exotic dancer.....not sure what you mean by this one? PLers will have an arch in their low backs and will also have thier legs pointed outwards. Is that what you mean??

BTW, I hate when people use partial ROM. That guy used to be me too, until I learned that I was being a douche bag, lol.

 

[musketeer]

"Bucking" the hips/ arching like an exotic dancer.....not sure what you mean by this one? PLers will have an arch in their low backs and will also have thier legs pointed outwards. Is that what you mean??

BTW, I hate when people use partial ROM. That guy used to be me too, until I learned that I was being a douche bag, lol.

I'm def. not reffering to the legal and well practiced arch of a competitive PLer. More the raising the hips and butt up from the bench in a fuk-thrusting motion as the bar reaches the chest. Appart from seriously affecting the satbilty of the disks in the lower back, this drains all of the stress from the chest and shorteds the ROM considerably. Fair enough if you're doing a new 5RM and your but comes up an inch on the last rep, but bucking and fliping around like a fish just to lift a heavier weight is ridiculous and dangerous.

A few years ago I saw these 3 Sweedish guys (new at my University gym) doing B.P. and their hips were explosively leaving the bench by about 12-14 inches. They were only benching about 245 for a single, but were confidentlty looking over at me with 225 (5x5) like they were the new hot shit. After my 5x5, without a spotter, I casually loaded up 315 and did one of their butt thrusting reps - it was easy because I only had to lower the bar about 5 inches!

 

[Anthrax Invasion]

I think he means people who arch improperly, putting the stress on their cervical spine and raising their ass off the bench.

 

[blut wump]

Since my sticking point is about four inches away from my chest, once I'm past it it'd be silly not to go down to my chest to get some momentum from the thrust back up. I think once I learned to use my lats in the press I lost all fear of touching down.

I see guys who raise their backside well into the air but the one that annoys me is seeing people get nowhere close to locking out. I guess any exhibition of general thrashing about is worth a chuckle.

 

[djeclipse]

My vote is for #1 and 6, I don't know which is worse. Yesterday I saw this roid freek hop on the smithmachine with his GF and proceed to load up the bar and do incline bench moving the bar about 4" up and down each rep. That is bad enough but he is training his GF to do the same. And then there are the kids that load up the bard and have their spotter do all the lifting for them. A lot of the time it's their stronger friend gaoing first and the weaker feind tries to work with the same weight.

About lowering the bar to the neck/abs. I found that I am lowering the bar to near the bottom of my pecs. This seems to be the range of motion for me even with warm up weight (just the bar). Is this wrong?

 

[silver_shadow]

About loweringthe bar to the neck/abs. I found that I am lowering the bar to near the bottom of my pecs. This seems to be the range of motion for me even with warm up weight (just the bar). Is this wrong?

that is correct.... just around the nips.

 

[djeclipse]

that is correct.... just around the nips.

Thanks. I also used to bounce the bar off my chest for the heavier reps until I started reading this board.

 

[Cynical Simian]

I have a power rack and bench and never plan to go anywhere near a commercial gym if I can help it, so I don't really "see" any of these. But I'd say not touching the chest is tops because, unlike most of the others, people are actually proud that they do it and claim that it's superior because "stopping the bar makes it harder".

 

[Guinness5.0]

I voted for "having a spotter who does all the work" b/c of something I saw about a year ago. Some average sized dude (like 160-ish) struggles mightily w/ 225 for a few reps, spotted heavily on all of 'em. So what does he do next? He throws on another plate for 315. I couldn't believe it. I actually made sure to be ready to run over and help pull the bar off if the spotter couldn't help enough, but they managed the rep and racked it up. Of course dude gets up all proud of himself. I'm sure he goes around braggin' that he can put up 3 plates

Good times.

 

[RipStone]

I'm def. not reffering to the legal and well practiced arch of a competitive PLer. More the raising the hips and butt up from the bench in a fuk-thrusting motion as the bar reaches the chest. Appart from seriously affecting the satbilty of the disks in the lower back, this drains all of the stress from the chest and shorteds the ROM considerably. Fair enough if you're doing a new 5RM and your but comes up an inch on the last rep, but bucking and fliping around like a fish just to lift a heavier weight is ridiculous and dangerous.

A few years ago I saw these 3 Sweedish guys (new at my University gym) doing B.P. and their hips were explosively leaving the bench by about 12-14 inches. They were only benching about 245 for a single, but were confidentlty looking over at me with 225 (5x5) like they were the new hot shit. After my 5x5, without a spotter, I casually loaded up 315 and did one of their butt thrusting reps - it was easy because I only had to lower the bar about 5 inches!

Gotchya.

 

[musketeer]

I see plenty of "personal trainers" teaching their clients (victims) to stop the bar 2-3 inches from their chest because:

1 - its safer for the shoulders
2 - focuses the movement more on the chest
3 - allows them to use more weight more effectively given the above

MY problem with this is: for a start, number 2 is bullshit! If stopping the bar 2-3 inches from the chest allows mor eweight to be used, why not stop the bar 10 inches from the chest and use even more weight? - surely that would be even safer and more effective! Most crazy to me is number 1 though, if the shoulders are healthy, bringing the bar to the chest will not by any means overstretch the joint capsule. WHY on earth would it be safer to build up the top 3/4 of the bench ROM and not practice the fully stretched portion of the lift. Surely what this would do is cause the lifter to become grossly imbalanced, ie very strong up to 3 inches from the chest and then proportionately weak if the bar comes within that range. Therefore, the first time the lifter misses a rep and the bar falls to the chest, the lifter has a much higher risk of injury. In fact, how can the lifter reliably lower the bar to exactly the same height on each rep - especially as they fatigue? They can't, therefore, every rep is now a potential risk!

Perhaps a post from someone who can argue FOR stopping the bar before it reaches the chest could explain why it's better...

 

[Protobuilder]

I'm w/ musketeer on this. The bench and the squat seem similiar in regards to doing a full ROM. I see the shoulders during the bench kind of like the hips during the squat. You can get a full, natural ROM by going all the way down to the ground in squats and it's less harmful on your joints than trying to stop the full load right in the middle of the movement. So it seems to me that it's more stressful on your elbows and shoulders to stop the movement before your natural ROM ends.

BTW I voted for "spotter doing the work."

 

[Jim Ouini]

I once had to spot a guy who did just about all of those things - butt in the air, feet on the bench, stopping about 4 inches from the chest. Started with 225 and I had to help him get his 3rd or 4th rep IIRC. Then he bumped it up to 275 and I was like OMG and I had to help him a lot on all 3. I then went off to dead or something, and I saw him scouring the gym for me. I guess he liked my spotting. So anyway he's got 315 on it and I was pretty scared since it's kind of an awkward angle to be pulling up on the bar that much.

3 of the hardest reps of my life.

There used to be another guy with this huge lifting belt who did the butt in the air thing - his flat looked like a decline and his incline looked like a flat, it was that pronounced.

And then there's the guys who squirm around a lot on the bench, we call it 'the hooked marlin'.

 

[blut wump]

I rarely get asked to spot people in the gym since I only help when they are failing and then only enough to get them though the sticking points and don't offer any encouragement for them to do negatives unless they've specifically asked me for help with negatives which rarely happens. Once or twice I've been asked to spot and they've said in advance that they'd probably need help with the last couple and I can accept that provided I really am only helping.

 

[Jim Ouini]

Oh they know you as 'the big guy who doesn't help enough on bench'

 

[kethnaab]

FWIW, I voted for the "having spotter" because I can't stand it when schmucks see me and think "oh, he can spot me".

I avoid them. You can see them, scanning the area, looking for a "fellow strongman" that can relate to them and their struggles.

then they need assistance starting from rep 2, and I end up doing upright rows with far more weight than my elbow tendonitis can tolerate.

and then the stupid motherfuckers get up and put more weight on. That's when I go into dickhead mode and state simply "you are at least a year away from using that weight. If you ask me for a spot, I'll let you swim underneath the bar for at least 60 seconds before I even consider helping you."

Bastards. Fuck you. I am not going to power clean the weight off your chicken chest. I'm not doing power cleans today.

*scowls and stomps off*

 

[Introspective]

I have been doing reps on bench where i don't touch my chest, most of time i go down to about half a thumb from touching my chest. But sometimes when trying to set pr's i dont always go all the way down. My previous best was 85 kilo for 5 on my last set of 5.
But today i tried 90 and had to re-rack after my 3rd rep and didnt go all the way down.
I use spotter bars because i train on my own and they stop me touching chest with bar.
I guess i will have to put some wood or something under my bench to raise it a bit, only problem is i will really have 2 breath in if ever i need the spotter bars to catch the weight.
After reading this thread i am definatley gonna aim to touch my chest with every rep.
Oh and i voted for Having a spotter who does all the work.

 

[JL_204]

I voted for having a spotter who does all the work. Nothing is worse than having to spot someone after doing a heavy set of BB rows.

This is why I wear my hat really low, blast my MP3 player, and keep a mean look on my face.

 

[DZLS]

this whole thread is good...

i really wish we could have voted for more than 1, cause i don't know if any of those choices annoy me less than any other...

watching people bench is pure comedy for me...

i used to stop above my chest, but have since lowered my weights so i can handle the full ROM... i've even begun using the pause method at the bottom... i have seem great gains in size of my chest since switching to this method 3 months ago...

i NEVER bounced the weight though, that is one thing that drives me nuts, but also the hip ass jump is another...

i don't see a problem with bringing the bar down to the neck, if you do not have access to an incline bench to work the upper portion of the chest...

 

[musketeer]

this whole thread is good...

i don't see a problem with bringing the bar down to the neck, if you do not have access to an incline bench to work the upper portion of the chest...

Thanks man, I'm happy with all of the replies.

About benching to the neck to hit the upper pecs: would you also do bent rows to the neck to hit the upper traps and rear delts more? or maybe lat pulldowns to the knees to get a stronger contraction?

I'm not a kinesiologist, but its bad news mate!

 

[anthrax]

What about guys who put their feet on the bench, usually to "protect their lower back"?
ha ha ah what a joke

 

[blut wump]

Even worse: those who lift their feet off the bench and cross them at the ankles in some perverse travesty of a high-wire act.

 

[Protobuilder]

Hey, have you guys been watching me bench or what??? LoL I love the "feet crossed in the air" thing to isolate the chest. LoL

 

[DZLS]

Thanks man, I'm happy with all of the replies.

About benching to the neck to hit the upper pecs: would you also do bent rows to the neck to hit the upper traps and rear delts more? or maybe lat pulldowns to the knees to get a stronger contraction?

I'm not a kinesiologist, but its bad news mate!

thanks...

i wouldn't use the other examples as good comparisons though... it's a much smaller range change than the drastic ones you mentioned...

anyone that does presses to the neck has to realize they cannot handle the same amount of weight as a regular press... i guess everyone is different, but I've mixed to the neck presses in over a few years, and never bothered my shoulders...


most people honestly just don't know how to bench period... I don't think the bar is supposed to be moved straigh up and down like an engine piston... it should travel more in a backwards "J" arch than anything, IMO...

 

[muscelove]

Arc in the back is the worst. Theres this fat slob who goes to my gym. I guess hes kinda strong but he come in this this huge belt over his fat gut goes to the bench with his fat boyfriend. he puts on 4 plates and yells with his back all the way in the air when hes doin reps with his fat lovers help. Then he gets up and looks around to see whose watchin him. I want to hit him over the head with a plate

 

[Penten]

God we lifted at school last year, the first time for many in the class...it was scary. The teacher knew that me and my friend knew what we were doing so he left us alone but he was telling everyone to put their feet on the bench, and then noted us on the about of weight times the amount of reps. So the guy who benches 10 * 10 is as good as the one who does 1 * 100? Greaaat...So all the pricks doing leg presses with 200kg only bending their knees about 1cm were "the best". I'm proud to say I was among the worst with my very dangerous feet on the floor position...
I voted for not lowering the bar though since a friend of mine was doing 40kg and only actually did one rep...after that he lower it about 10cm and waved it around madly in the air..it was quite frightening actually..

 

[musketeer]

thanks...

i wouldn't use the other examples as good comparisons though... it's a much smaller range change than the drastic ones you mentioned...

anyone that does presses to the neck has to realize they cannot handle the same amount of weight as a regular press... i guess everyone is different, but I've mixed to the neck presses in over a few years, and never bothered my shoulders...


most people honestly just don't know how to bench period... I don't think the bar is supposed to be moved straigh up and down like an engine piston... it should travel more in a backwards "J" arch than anything, IMO...

I've subscried to the opinon that (wow that sounds like a bullshit phase!) the bar moves in a subtle S-shape on the way up, and a slight U-shape as it comes down. From the chest drive, most of the muscles of the pectorals are fanning from the lower portions, and a strong contraction of the pecs (and lats) will tend to cause the first direction to be slightly towward to the feet. As the triceps and delts accept the changeover of responsibility for the lift, the bar comes back upwards towward the face, before the bar gets locked out above the chest. The S-groove may only be a few inches either way and may ne even be noticable, but it's enough to stop me using a smith machine for bench presses!

The exagerations about rows to the neck, etc were just to prove a point, that when you vary an exerecise it has the potential to either render the exercise less effective, or make it downright dangerous. The point about doing BP to the neck is to "isolate" the pecs, right? The prob with this is that the whole idea of compound lifts is to get the whole chain involved and NOT to isolate muscles. You lift less weight in a totally unnatural (non-functional) way and then have in increase risk of injury for your troubles. It's likely that although you have not had shoulder problems yet, it's probably more due to luck and the fact that the poundages are still within your shoulder's comfort zone.

 

[silver_shadow]

Thanks man, I'm happy with all of the replies.

About benching to the neck to hit the upper pecs: would you also do bent rows to the neck to hit the upper traps and rear delts more? or maybe lat pulldowns to the knees to get a stronger contraction?

I'm not a kinesiologist, but its bad news mate!

here's the reason u don't bench to the neck... this IS actually bad for the shoulders. u could get a damaged rotator cuff from doing this. this doesn't provide u with any power and prevents u from lifting big and hence stops u from becoming stronger and bigger. and i honestly dont believe in things like "hitting the upper pecs".

 

[silver_shadow]

I've subscried to the opinon that (wow that sounds like a bullshit phase!) the bar moves in a subtle S-shape on the way up, and a slight U-shape as it comes down. From the chest drive, most of the muscles of the pectorals are fanning from the lower portions, and a strong contraction of the pecs (and lats) will tend to cause the first direction to be slightly towward to the feet. As the triceps and delts accept the changeover of responsibility for the lift, the bar comes back upwards towward the face, before the bar gets locked out above the chest. The S-groove may only be a few inches either way and may ne even be noticable, but it's enough to stop me using a smith machine for bench presses!

The exagerations about rows to the neck, etc were just to prove a point, that when you vary an exerecise it has the potential to either render the exercise less effective, or make it downright dangerous. The point about doing BP to the neck is to "isolate" the pecs, right? The prob with this is that the whole idea of compound lifts is to get the whole chain involved and NOT to isolate muscles. You lift less weight in a totally unnatural (non-functional) way and then have in increase risk of injury for your troubles. It's likely that although you have not had shoulder problems yet, it's probably more due to luck and the fact that the poundages are still within your shoulder's comfort zone.

i'm a strong believer that a BB MUST use PL type form on the bench. from my knowledge a PL will move the bar up and down in a piston like manner because that is the shortest path. i'm not sure what kind of benefit one could get from doing anything other than this.

 

[silver_shadow]

What about guys who put their feet on the bench, usually to "protect their lower back"?
ha ha ah what a joke

u think thats bad... i've seen guys bench and do all manner of tricep lifts with a belt!!! i just couldn't hold it back anymore and i once asked one of these bright sparks why he did that and he replies "i have a back injury!"

 

[guldukat]

Considering just how important bench press numbers are to most workout wannabes, it's amazing just how many people get it wrong. Unknowing newbies (and some idiots that have been doing it for years) will do anything to get the weight up, regardless of safety or porductivity. It's almost like the pressure to get 'impressive' results on that particular day is the most important thing; more important than investing in a good workout that will develop a consistant and steady path to a real big bench.

So, what's the thing that you hate to see the most?!

Good question (and, as always, jagshemesh! )!

I see all kinds of wonky benching: wildly flared elbows, feet up in the air (or on the bench), sternum-ramming, asses off the bench -- you name it.

But what I think irritates me most is what I see the most at my gym, and that's all these clowns doing only the top half of the rep.

It seemed like just a year ago, only one guy would do that; but now, anytime someone does flat or incline, I'm actually surprised when he lowers the bar to his chest.

 

[silver_shadow]

actually using a partial ROM is acceptable for a variation for PLs (i'm referring to board presses). it is however a different matter when these guys are clearly not PLs and do it every bench day.

 

[Tweakle]

anyone lifting weenie weights with terrible form then getting up and walking around like the king of shit hill cracks me up. And I will make every effort to drip sweat on, drool on, one finger spot or t-bag any of 'that' kind of lifter who asks me for a spot (for some reason it rarely happens)

 

[Jim Ouini]

anyone lifting weenie weights with terrible form then getting up and walking around like the king of shit hill cracks me up. And I will make every effort to drip sweat on, drool on, one finger spot or t-bag any of 'that' kind of lifter who asks me for a spot (for some reason it rarely happens)

There was a guy exactly like that today benching next to me. I mean we all have to start somewhere don't get me wrong and my bench is nothing to brag about but this guy had 145 on the bar and had the muscle shirt and gallon container of water that he was swigging from between sets. Anyway he was squishing and squirming and got buried after 3 reps and finally asked me to get the bar off him. Luckily I was between sets and I was able to help him.

Then he swore bitterly 'What the fuck I got that easy last week'

 

[blut wump]

I got stuck under 135 last week. I was doing a close-grip back-off speed set and, as usual, failed to make my 20 reps. I must have been pinned for a good four or five seconds while my arms recovered and nobody came to help me. At least no-one came over to t-bag me.

 

[incurab1e]

At the gym i go to , the bench has an attachment to rest your feet on - I find it much more comfortable with my feet up than on the ground - It definately stops my back from arching up too.

What is wrong with not having your feet planted on the floor?

 

[Anthrax Invasion]

i'm a strong believer that a BB MUST use PL type form on the bench. from my knowledge a PL will move the bar up and down in a piston like manner because that is the shortest path. i'm not sure what kind of benefit one could get from doing anything other than this.

If the goal is strictly hypertrophy, a bodybuilder shouldn't be benching anyway. Dips are far superior to the bench press in terms of pectoral hypertrophy. Couple them with incline flies for metabolic work and you'll be set.

This is because both the exercises I suggested place the muscle under load while in a stretched position. The bench press is usually a poor exercise for the chest. Yes, it will still hypertrophy your chest. Will it be optimal? No.

You get your sarcomere hypertrophy from lower reps and higher weight through dips. You get your metabolic work/gene expression/sarcoplasmic hypertrophy from higher reps and lower weight through incline flies.

 

[Anthrax Invasion]

At the gym i go to , the bench has an attachment to rest your feet on - I find it much more comfortable with my feet up than on the ground - It definately stops my back from arching up too.

What is wrong with not having your feet planted on the floor?

Nothing is wrong with it. Chances are, though, you'll be a lot less stable. If you're a powerlifter, you'd best get used to driving your feet into the floor. Other than that, it doesn't really matter. Leg drive may help you put up more weight, but in a way it's an illusion. The purpose of the exercise is to work the upper body. I see no difference in driving with the legs or not driving, since the extra weight you'd get from it would likely be a technique thing, and not an actual strength increase.

Still, in terms of stability, get your feet planted on something. On the bench is usually a problem because you can tumble sideways if you lost your grip on one side of the bar. It wouldn't be pretty.

 

[silver_shadow]

i don't know about BBs getting better results from incline flyes + dips, so i cannot really comment on that. just curious but have u seen this to be successful? anyway, my point was that if a BB has to bench he must do so with PL type form.
about feet on the bench as opposed to on the bench: well, actually i believe the drive is real and not an illusion, provided the correct technique is used. there is actually a variation that PLs use - the floor press; here the guy HAS to use his chest/shoulders/tri's and CANNOT use his feet for drive... so this helps build strength. off course, the guy is not on a bench and so he is stable and cannot fall. i think the PL forums have some good info on various benching exercises (far as i remember it's a sticky). i'd request everyone to check it out.

 

[Anthrax Invasion]

i don't know about BBs getting better results from incline flyes + dips, so i cannot really comment on that. just curious but have u seen this to be successful? anyway, my point was that if a BB has to bench he must do so with PL type form.
about feet on the bench as opposed to on the bench: well, actually i believe the drive is real and not an illusion, provided the correct technique is used. there is actually a variation that PLs use - the floor press; here the guy HAS to use his chest/shoulders/tri's and CANNOT use his feet for drive... so this helps build strength. off course, the guy is not on a bench and so he is stable and cannot fall. i think the PL forums have some good info on various benching exercises (far as i remember it's a sticky). i'd request everyone to check it out.

I've noticed dips to be superior to benching in terms of chest growth, as have many others. Science also suggests them to be superior. As I said, the muscle is loaded while stretched. To get the kind've stretch present with dips on a bench press, you'd have to use a wide grip and put your rotator cuffs at risk.

The flies can compliment the bench press, as well. The whole point would simply be to increase sarcoplasmic hypertrophy a bit. You can do this after you reach your desired size, since it's not something that requires load progression.

 

[kethnaab]

anthrax, be real careful when you make statements like the one you made earlier. I love dips, and I think they are great, but stating that they are "far superior for hypertrophy" is an opinion, certainly not a fact.

 

[musketeer]

Following my shoulder injury a few years ack I have ont been able to flat BP, but I started doing it again when I started 8 weeks ago on a personalised 5x5 type plan.

Today I maxed and bagged 255 for an easy double, 265 with a little strain and then 245 for 2 triples. I was bit sore from weighed dips with 90lbs the other day so I'm confident of a 250 x 5 x 5 in a few weeks.

My goal is 315 x 5 x 5 but I'm not giving myself a time limit for that one!

 

[fortunatesun]

I had to think about this one I long time before I voted - especially because my form always feels as if it's in need of renovation. I finally went with spotter who does all the work because at least the other guys are trying, even if they're only using 45% of their grey matter.

 

[musketeer]

Something that I noticed a long while ago with guys who don't know how to spot is spotters who spot unnecisarily. People who just can't help but touch the bar for the sake of it. I'm obviously not talking about the personal trainer or experienced lifter who needs to be right in there when near max weights are being lifted and just a 1/2lb of upward pull from a fing tip is the difference between making one last rep and the bar stalling at the sticking point. I'm talking about guys who pull on the bar from rep one even though the lifter is going for an 8RM!

I once asked some unknown sguy to spot me - he was kinda big 5'8" and 210 or so and looked like he knew how to bench from the very respectable pecs he had. So I explain that I only would like him there in case I miss a rep and then he can 'save' me. If he has to help me, then the set is over - I'll, unrack it and everything.
So we get going and I unrack and lower to my chest (I'm using about 225 which at the time was hard for me to get about 7-8 reps) I notice as I unlock the weight from the racks that he's looking over his shoulder in the mirror but I'm sure that if the bar is crushing me then he will remember why he's there. I press the weight and as it reaches about 70% to the top, his hand is on the bar or rather his open palm is underneath, and he appllys about 15lbs of pressure in as if he's receiving an underhand 'hi-five'. My arms go straight to lockout and I my elbows alomst hyperextend.
"I got it" I say but he just grunts as I start my next rep. I should have terminated the set right there but I was not thinking and the guy did it on every rep, pulling the bar to the top with a casual upward slap, causing me to nearly lose control on every rep until I actually did lose balance, and felt something give in my right pec.

I've seen this guy since - he benches in a pack of about 5 pricks who only press and curl and do stupid shit like bench/curl supersets and take up the bench for an hour whilst they talk on their cell phones and pose their laughable physiques hooting and hollering and screwing up everyone elses concentration. They ALL overspot each other like its the thing to do - going to failure with forced and then negative reps with 185 and then putting on 225 and not doing one rep before adding up to 275 for really dangerous looking doubles - and then getting a guy spotting each end and one in the middle, all three helping to unrack and the lower the bar before raising it again whilst the dumbshit on the bench wriggles like a fish as the bar stalls on his chest for 3-4 seconds before they all raise it again.

I hate overspotters and the fools who unknowingly endure them.

 

[blut wump]

The team benchers always make me laugh. I remember one of them saying that the weight doesn't matter, you just have to keep the bar moving. All the while the guy on the incline was doing little more that hanging onto the bar while his partners did upright rows and shouted encouragement.

On the other hand, I was almost failing on a rep a few weeks ago and in the few seconds I took to press the weight a guy came over and stood behind me. He didn't touch the bar and I squeezed the rep out and he then reached and helped me to rack it. I thanked him for being there and also thanked him for not touching the bar. He just shrugged his shoulders and said "That's experience for you".

I wish everyone competent spotters for 2006.

 

[silver_shadow]

today i was on the flat bench... so i'm just warming up with something like 130 lbs and this idiot comes up to me and starts spotting me... puts his palms under the bar and gives a good deal of help. now i'm not exactly a very little guy at 5'10" 211. i just cannot understand this over helfulness.... aaaaaaarrrrrrrgggggggggghhhhhhhhh..... it makes my blood boil.

 

[musketeer]

today i was on the flat bench... so i'm just warming up with something like 130 lbs and this idiot comes up to me and starts spotting me... puts his palms under the bar and gives a good deal of help. now i'm not exactly a very little guy at 5'10" 211. i just cannot understand this over helfulness.... aaaaaaarrrrrrrgggggggggghhhhhhhhh..... it makes my blood boil.

That's funny as Hell - some kids just don't know the score! Sometimes I work in on the bench with strangers, and the next thing I know, they want to follow me 'round the gym on every exercise. Last workout this nice kid benched with me and then wanted to work in on deads. Damn there was a lot of akward plate changes as I worked up to 475 and he stopped at 185...

 

[silver_shadow]

That's funny as Hell - some kids just don't know the score! Sometimes I work in on the bench with strangers, and the next thing I know, they want to follow me 'round the gym on every exercise. Last workout this nice kid benched with me and then wanted to work in on deads. Damn there was a lot of akward plate changes as I worked up to 475 and he stopped at 185...

oh yeah... i've had a bit of that happen to me as well.

 

[nelmsjer]

I wish everyone competent spotters for 2006.

LOL, and AMEN.

 

[muscelove]

yea i ahte that shit i never let peopel work in with me to avoid that problem. I dont even look at peopel in the gym. I know a few certain guys who ill ask to spot and they know what to do and thats all

 

[Tweakle]

When I warm up I always pause the bar on my chest. And I explain that to the spotter. But 9/10 the guy will attempt to rip my warm up weight off me when I get 'stuck' at the bottom of a rep

 

[Chambewy20]

I'm a bitching bencher, when i go up heavy it never fails, shitty hand off, someone grabbing the bar, someone staring at you in your eyes while the bar hasn't moved for 5 seconds, the normal stuff.

Why can't everyone hand off and spot perfect like me? (sarcasm)

 

[blut wump]

I witnessed a new nadir in spotting today. A guy was on the bench and asked someone for a spot. The spotter helped with the handoff and strolled away. Not just a couple of steps away, he wandered over to his friend doing cable rows around ten yards away. I stepped in to spot for the guy benching. When he'd done we just exchanged raised eyebrows and rolled eyes.

 

[thelion2005]

Something else ....

The missed attempt after much vocal prep and group support ....

I'm refering to the missed 1005 attempt at the Mr. O. I didn't laugh ... I though the guy was permanently injured.

 

[thelion2005]

At the gym i go to , the bench has an attachment to rest your feet on - I find it much more comfortable with my feet up than on the ground - It definately stops my back from arching up too.

What is wrong with not having your feet planted on the floor?

Nothing wrong with it. It makes the bench much more effective for building muscle.

I cross my legs over my hips and do a full range of motion. I also do my flys this way. I've never flipped or rolled because this position is unforgiving so you don't try weights that are beyond your control.

 

[musketeer]

Nothing wrong with it. It makes the bench much more effective for building muscle.

I cross my legs over my hips and do a full range of motion. I also do my flys this way. I've never flipped or rolled because this position is unforgiving so you don't try weights that are beyond your control.

A full rom is good, but not being stable and athletically arching your back will just cause the weight that you can manage to be lower - less weight will rob the effectivenss for building muscle...

 

[fortunatesun]

Arching your back is OK. It also reduces the distance the weight has to travel, important if your a powerlifter. Some people, however take it to the extreme, so that the weight only has to travel a partial distance. It's also not very safe to do, as it puts your spine in an awkward alignment.

 

[incurab1e]

Could someone explain why the bar should be dropped all the way to the chest - the trainers at the gym i use are saying it should only come down to about 6" from the chest to prevent unecessary strain on the pecs.

Is this bullshit or what?

Surely a full range of movement is what you want

 

[mrplunkey]

Could someone explain why the bar should be dropped all the way to the chest - the trainers at the gym i use are saying it should only come down to about 6" from the chest to prevent unecessary strain on the pecs.

Is this bullshit or what?

Surely a full range of movement is what you want

That 6" off the chest thing is great for 70 year old men who want to lift.

Otherwise, go for full range of motion. Lower the weight deliberately but slow-ish. Focus on both the eccentric and the concentric phases. Touch it to your chest -- don't bounce -- then explode off your chest. Then press upwards and let the bard gain speed as you press. Don't lock-out or snap your elbows, but gain speed all the way up to that.

And yeah... full range of motion 4 teh win.

 

[musketeer]

Could someone explain why the bar should be dropped all the way to the chest - the trainers at the gym i use are saying it should only come down to about 6" from the chest to prevent unecessary strain on the pecs.

Is this bullshit or what?

Surely a full range of movement is what you want

Those trainers are the same people who tell you to pull your elbows up to shoulder level to concentrate more on the chest and probably say to take your legs off the floor and cross them over the bench to isolate the pecs more.

The thinking behind not lowering the bar all of the way is logical because yourfront delt is increasingly involved as you lower the bar. The problem is that you will recruit less pectorals and more tricep using 'half presses'. ALSO and crucially, where you stop the bar will never be exactly the same if you are just stopping and reversing it in mid air, 'about 4-6 inches' fro your chest. The problem being that you will build up your strength in the top half of the movement and and remain weak past the reversal point. The one time you are lifting heavy and the bar goes a half inch too low then you will injure yourself. And the idiot trainers will say that the reason is because you lowered the bar too low!!!

 

[silver_shadow]

Those trainers are the same people who tell you to pull your elbows up to shoulder level to concentrate more on the chest and probably say to take your legs off the floor and cross them over the bench to isolate the pecs more.

The thinking behind not lowering the bar all of the way is logical because yourfront delt is increasingly involved as you lower the bar. The problem is that you will recruit less pectorals and more tricep using 'half presses'. ALSO and crucially, where you stop the bar will never be exactly the same if you are just stopping and reversing it in mid air, 'about 4-6 inches' fro your chest. The problem being that you will build up your strength in the top half of the movement and and remain weak past the reversal point. The one time you are lifting heavy and the bar goes a half inch too low then you will injure yourself. And the idiot trainers will say that the reason is because you lowered the bar too low!!!

amen

 

[thezan]

I hate it when you are on your last rep, and the dick who i should of never asked, completly grabs the bar putting it to rest and tells me it was all me!!!

check him of my list for spotters

 

[blut wump]

Those trainers are the same people who tell you to pull your elbows up to shoulder level to concentrate more on the chest and probably say to take your legs off the floor and cross them over the bench to isolate the pecs more.

The thinking behind not lowering the bar all of the way is logical because yourfront delt is increasingly involved as you lower the bar. The problem is that you will recruit less pectorals and more tricep using 'half presses'. ALSO and crucially, where you stop the bar will never be exactly the same if you are just stopping and reversing it in mid air, 'about 4-6 inches' fro your chest. The problem being that you will build up your strength in the top half of the movement and and remain weak past the reversal point. The one time you are lifting heavy and the bar goes a half inch too low then you will injure yourself. And the idiot trainers will say that the reason is because you lowered the bar too low!!!

Good post.

Thinking of the injury-prevention side of getting stronger is way more important than just getting stronger alone. Anything can go wrong when you're lifting and it's your own responsibility to ensure that your muscles have the overall strength to bail you out. That means using a full range of motion whenever applicable and using a full set of muscles whenever applicable. Strength imbalances and half-developed muscle systems are injuries waiting to happen.

 

[Introspective]

Those trainers are the same people who tell you to pull your elbows up to shoulder level to concentrate more on the chest and probably say to take your legs off the floor and cross them over the bench to isolate the pecs more.

The thinking behind not lowering the bar all of the way is logical because yourfront delt is increasingly involved as you lower the bar. The problem is that you will recruit less pectorals and more tricep using 'half presses'. ALSO and crucially, where you stop the bar will never be exactly the same if you are just stopping and reversing it in mid air, 'about 4-6 inches' fro your chest. The problem being that you will build up your strength in the top half of the movement and and remain weak past the reversal point. The one time you are lifting heavy and the bar goes a half inch too low then you will injure yourself. And the idiot trainers will say that the reason is because you lowered the bar too low!!!

k to you

 

[Iliketolift]

Wow....so you are supose to lower it to the chest...I;m so glad I've learned that 6 months AFTER I have started working out...
Thanks a bundle

 

[Scotsman]

I saw the coup de gras of bad form the other night. Guy was bowed up so bad the only thing making any contact was his shoulders and feet. He then did the gravity assist full bar drop where he used the bounce from his stomack and the flex in his huge arch to propel the weight up. My spine ached just from watching. He then proceeded to brag about how much weight he could do.

So in the midst of conversation I diliberately slammed him in front of everyone. I just told the kids around that they need to make sure to bench like I do, feet, ass, shoulders touching and lower the bar controlled, touch and then push. Of course I made sure the dousche was listening when I said it. He just walked off,LOL.

Cheers,
Scotsman