Benching techniques?

**toyo92** · 01-17-2007, 09:17 AM

Bounce off chest or control the weight to a point above the pec or....

Ya just see a lot of dif lifting forms in the gyms....

**ebjack** · 01-17-2007, 09:39 AM

Here's a link to an indepth benchpress article....I never bounce off my chest on purpose...

http://www.bodybuildingforyou.com/ar...last-off-1.htm

**toyo92** · 01-17-2007, 10:13 AM

thanks man, reading the article right now...
my next question is, if i blast regular bench one week and move to decline at a lesser weight...the next chest workout could i blast decline and then move to bench at a lesser weight?

**ebjack** · 01-17-2007, 10:39 AM

I always try to give every set the most and not try and hold back... I write everything down and never go down in weight

**MotoLifter** · 01-17-2007, 12:03 PM

awsome article dude!!!! alot of good info in there.

**beuleux** · 01-17-2007, 01:05 PM

nope no bouncing

**Halfcenturian** · 01-17-2007, 04:45 PM

Think SPEED. i.e. Go as fast and hard as possible (for Max's)

RA · 01-18-2007, 09:29 AM

I dont understand the question

Originally Posted by toyo92

thanks man, reading the article right now...
my next question is, if i blast regular bench one week and move to decline at a lesser weight...the next chest workout could i blast decline and then move to bench at a lesser weight?

**Schwarzenegger** · 01-23-2007, 05:02 PM

no bouncing,, my cuz did that alot,, apparently he fractured his sternum from doing that and it hurts when he breathes in, took 4 months off,, not worth the risk.

**fatrock** · 01-23-2007, 05:27 PM

Great article on becch teqnique

**toyo92** · 01-25-2007, 03:44 PM

for roidattack...

if i focused on hitting flat bench one week and moved to decline/incline afterwards....on the next chest workout day...id rotate the focus onto a dif angle (say, decline) and then move onto the other exercises.

sort of a rotation for chest workouts but to put the emphasis on a different form on each session.

RA · 01-26-2007, 10:37 AM

Originally Posted by toyo92

for roidattack...

if i focused on hitting flat bench one week and moved to decline/incline afterwards....on the next chest workout day...id rotate the focus onto a dif angle (say, decline) and then move onto the other exercises.

sort of a rotation for chest workouts but to put the emphasis on a different form on each session.

Personally I wouldnt do something like but every 3rd or 4th workout. The bulk hitting flat bench first.

**Dog-Slime** · 01-28-2007, 01:22 PM

Ok NEVER bounce off your chest unless you are about to give out and dont have a spotter (not recommended). It should be a slow controlled motion taking four seconds to come down to about and inch or so off the chest then a slow controlled motion taking about 2 seconds to go back up. This will require less weight if you have not been using good form but is much more effective. Also, I personally just do incline and decline with very little focus on the flat bench.

**Mr. G** · 01-29-2007, 05:02 AM

Originally Posted by Halfcenturian

Think SPEED. i.e. Go as fast and hard as possible (for Max's)

Decent point. Remember high school physics? F=M*A. That is...the force your muscles are applying is equal to the weight being lifted multiplied by the acceleration...or how fast you're moving the bar.

**EcToMoRpHiAn** · 01-30-2007, 12:24 PM

Keep the shoulder blades together (or at least try to). I did it for the first time last night and if feels like I have been benching wrong for the past 4 years of lifting. Really think it would help my chest development had I known about it sooner. It also takes a lot of the shoulder work out.

**Bigjroach** · 01-31-2007, 10:41 PM

I have started pausing at the bottom of each rep for a count of two while continuing to hold the bar just off my chest... slow down, slow up... it's worked wonders added 1 3/4" to my chest in the past six weeks...

**MuscleScience** · 01-31-2007, 11:00 PM

Originally Posted by EcToMoRpHiAn

Keep the shoulder blades together (or at least try to). I did it for the first time last night and if feels like I have been benching wrong for the past 4 years of lifting. Really think it would help my chest development had I known about it sooner. It also takes a lot of the shoulder work out.

This also protects your shoulders too. By retracting the scapula you put your shoulder joint in a more advantages position which helps maintain stability. Increase stability of a joint equals lesser chance of injury.

**krusher** · 02-10-2007, 11:30 AM

great article!

**l2elapse** · 02-10-2007, 08:43 PM

that article says 1-5 reps per set, how many people use this?

**ebjack** · 02-10-2007, 09:08 PM

quote""
"1-5 reps for pure strength building......6 to 12 rep is probably the single best rep range for muscle size"

I do 6 reps (to failure) during bulking

**l2elapse** · 02-10-2007, 09:10 PM

and do you keep elbows in? i always kept them parallel with the bar so that would be out, im wondering cause i have a very hard time growing my chest, it usually goes all to my triceps

**ebjack** · 02-10-2007, 09:17 PM

DB presses have helped me more than pure BP

I'm like you though...triceps get big fast...chest not so much

**l2elapse** · 02-10-2007, 09:18 PM

Originally Posted by ebjack

DB presses have helped me more than pure BP

what about the elbows?

**ebjack** · 02-10-2007, 09:20 PM

According to what I read...elbows in for triceps (close grip)....elbows out to hit more pecs...

**l2elapse** · 02-10-2007, 09:23 PM

Originally Posted by ebjack

According to what I read...elbows in for triceps (close grip)....elbows out to hit more pecs...

yeah thats what i thought but according to that article it says strong triceps, elbows in?..or is that what you do IF you want strong triceps

**l2elapse** · 02-10-2007, 09:24 PM

but what i just said doesnt make sense cause who would want weak pecs?

**ebjack** · 02-10-2007, 09:26 PM

he's quoting a powerlifting guide..so he's telling how to take advantage of your strong points or minimize you week ones with adjustments to you grip and elbow position.

**mullcap** · 02-14-2007, 02:47 AM

glad i read that article now i know theres a point to grip strength. i stopped using wraps a while back because i heard it takes away from grip strength. i never used them again but always wondered the advantages to grip strength and now i know

**stacked566** · 02-14-2007, 08:31 AM

Originally Posted by justinandrews7

but what i just said doesnt make sense cause who would want weak pecs?

If you are really pulling your shoulder blades in you will be keeping your elbows in like you are trying to bend the bar in half. If you have your elbows parallel with the bar you are using too much deltoid in the movement.

**RJstrong** · 02-14-2007, 11:20 AM

Originally Posted by justinandrews7

what about the elbows?

IMO elbows should be in... this is the technique used by powerlifters. My bench improved considerably by changing to elbows in. You are much more explosive this way and in the long run you will be able to handle much more weight. I like to use the analogy of an offensive lineman... when he blocks he blocks with elbows in, you will never see a lineman hit a block with elbows out. This technique is taught due to the explosive nature of this position, you will get more driving force as compared to elbows out. just some food for thought... stay strong and keep lifting big!

**ButtonMan26** · 02-15-2007, 01:58 PM

wow, great article

**HSFootball** · 02-20-2007, 06:57 PM

Originally Posted by RJstrong

IMO elbows should be in... this is the technique used by powerlifters. My bench improved considerably by changing to elbows in. You are much more explosive this way and in the long run you will be able to handle much more weight. I like to use the analogy of an offensive lineman... when he blocks he blocks with elbows in, you will never see a lineman hit a block with elbows out. This technique is taught due to the explosive nature of this position, you will get more driving force as compared to elbows out. just some food for thought... stay strong and keep lifting big!

Yes, but when you keep your elbows in you are working more of your triceps than your chest. No?

**siimjim13** · 02-25-2007, 02:00 PM

The author is saying if you have weak pecs or weak tris then do this grip for maximum bench press so that you are minimizing your weak points and maximizing your strong points.