I have a 2 questions
1. When I begin to add weight to say bench my form changes, (ex. I wont touch my chest! Is is more important to to add weight or keep form and stay at that weight???
2. Sort of similar question but when do you move up in weight??
The reason I am asking is because I am trying to get bigger!!!
I'm sure there are people much more qualified to answer this than me but I would say if you break 'perfect form' trying to lift a weight you shouldn't be trying to lift it. When a lift becomes 'easy' try an increment more weight - if you maintain perfect form great, if not use the heavy weight until form suffers and finish the set with the lower weight.
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To many people try and lift to much, they sacrifice form and have the potential to cause injury.
Have most if not all of us ever lifted weights that prevented this? probably. Dosen't make it right
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Touch the chest, drop the weight back, do it right.
To grow you don't have to always increase the weight, you can add extra reps, add another set, or decrease the rest period. All these and more can be done without sacrificing form and still making improvements.
Touch the chest, drop the weight back, do it right.
To grow you don't have to always increase the weight, you can add extra reps, add another set, or decrease the rest period. All these and more can be done without sacrificing form and still making improvements.
So touching the chest is proper form in the bench press? I'm not so sure.
I intentionally do not go down that far to avoid shoulder issues. I started out using blocks on my chest. Now I just stop a couple inches above..
I get a great chest workout. I'm not so sure that goign that far down does anything additional for your chest.
Go all the way down, if you have some shoulder issues 'tuck' your elbows in at the bottom of the lift as this will make things much easier on your shoulders.
Jimbo: I understand where you are coming from, but in my opinion the best way to lift and avoid shoulder problems is simply use good form and get the appropriate assistance work in, whether that is rowing, scapular/thoracic work, massage, etc.
Greater range of motion will likely lead to bigger gains as well.
As far as being a "real" bench press or not, I don't think it matters what you call it. What you described is called board presses, and I know powerlifters use that sometimes for working on different areas of their bench press. But they also work at full range.
That said, I don't want to come off as a hypocrite. I also do not barbell bench press full range. I do barbell pin presses and floor presses. However, I do full range of motion dumbbell bench presses and pushups. Keep in mind that I've had issues in the past, have no great desire to build a massive chest and won't be competing in a powerlifting competition. I'd like a strong chest and arms, and healthy shoulders. But I still make sure I go full range on something.
Touch is my general recommendation. Some people (ie with shoulder issues) I would get them to come down to elbows in line with body (about 90degrees).
You've seen the kids at the gym lowering the weight an inch or two then pushing it back up. That ain't doing bugger all. Hence the "touch the chest" simple command.
What I have been doing is benching on a machine that sits up right where it is free plates. I guess I have the fear of it falling on me when I am beching alone.
What I have been doing is benching on a machine that sits up right where it is free plates. I guess I have the fear of it falling on me when I am beching alone.
Do you mean a sitting-up machine or the Smith Machine? I'm not clear on your description.
Either way, get yourself off it and learn to bench press properly. If you're nervous and/or workout alone, use dumbbells.
I think he is refering to the bench press machine.
Machines are bad in the sense that they limit your range of motion and can cause possible injuries. Use dumbbells instead like suggested if you are nervous.
I'm a little surprised by folks throwing out old school bench forms here.
Little info that will help everyone:
Bench press emphasizes two major muscles going through two different planes of motion.
The chest adducts/abducts (frontal plane)
The elbow flexors....flex/ext (sagital plane)
When using a bb the chest is only actively working during the point the elbows are bent approx. 90 degrees up to the arms totally extended.
Anything lower will indeed cause more of a forced stretch in the chest, but at the price of shoulder rotation.
Be smart when going for this type of goal. Unless your going into some bench contest, only go to the 90 degree elbow bend.
If you need that extra stretch for hypertophy then use DB allowing the shoulders to rotate properly
Hopefully that clears the ebnch press form up
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For benching with dumbells what type of wieght would be compared to benching regular???
Depends on lots of things.. For me 100lbs DB's = 225lbs bench, or pretty close to that anyway. So, around 10%-15% less weight with DBs I imagine for many.
But comparing DB Bench to that machine press.. who knows.
Trainerty, from what you're describing, it seems like the bar would still be about 2-3 inches off of my chest at the lowest point in the movement. Are you saying that touching the chest is wrong? Or am I misreading?
I'm a little surprised by folks throwing out old school bench forms here.
Little info that will help everyone:
Bench press emphasizes two major muscles going through two different planes of motion.
The chest adducts/abducts (frontal plane)
The elbow flexors....flex/ext (sagital plane)
When using a bb the chest is only actively working during the point the elbows are bent approx. 90 degrees up to the arms totally extended.
Anything lower will indeed cause more of a forced stretch in the chest, but at the price of shoulder rotation.
Be smart when going for this type of goal. Unless your going into some bench contest, only go to the 90 degree elbow bend.
If you need that extra stretch for hypertophy then use DB allowing the shoulders to rotate properly
Hopefully that clears the ebnch press form up
So based on that, would you say that floor presses would be the best way to go? Why would one press on a bench if you aren't supposed to go lower? Curious to hear your reasoning.
I think thats assume you dont tuck your elbows in and dont setup with a more 'power' setup. I know my shoulders cant take elbows out benching very well, most people that do elbows fully out pressing seem to have pretty short pressing careers.
Easier on the shoulder, maybe a bit less chest hypertrophy though.. Not significant enough to matter imo.
I don't understand what the planes of movement have to do with the other points you brought up.
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