Bench Press Form Faux Pas

[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?