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The Bench Press
- Thread starter JKurz1
- Start date
Original post was by wnt2bbeast:
Question for walking, cwick, and company.
I NEVER lockout. It places the stress on your bones for a second vs keeping it all on your muscles. Same reason i never touch my chest. I feel that if i touch the weight to my chest that my muscles are not contracted fully and start to stretch/relax. I prefer constant tension the entire time.
As is suspected, Bigdho benches the same way i do. I have been benching this way for 3 or 4 years now and absolutely love it. Plus, i am stronger than i ever have been these days.
I stop just short of lockout, unless im tired, then i will lockout for a second to catch my breath.
Try it...it will be difficult/different to start, but you should take off quite quickly.
Question for walking, cwick, and company.
I NEVER lockout. It places the stress on your bones for a second vs keeping it all on your muscles. Same reason i never touch my chest. I feel that if i touch the weight to my chest that my muscles are not contracted fully and start to stretch/relax. I prefer constant tension the entire time.
As is suspected, Bigdho benches the same way i do. I have been benching this way for 3 or 4 years now and absolutely love it. Plus, i am stronger than i ever have been these days.
I stop just short of lockout, unless im tired, then i will lockout for a second to catch my breath.
Try it...it will be difficult/different to start, but you should take off quite quickly.
JKurz1 said:
I not sure if i agree with this. In training myself and others, most seem to think it is more difficult to stop the weight while fully contracted than to touch one's chest. Plus it depends on how wide your grip is. I use a super-wide grip, so when i come down, my arms are at or below 90 degrees before i ever touch my chest. Plus this way helps eliminate some of the triceps assistance.
That could be the case, or it could be to ensure that the competitor pauses the weight for one second. Either way i am no sure, never competed and dont intend to. Plus, i cant stand how comps are, bench shirts, arch the size of the Gateway Arch in St. Louis, lift every 10 minutes, etc. Not to mention the bar moves about 6 inches and that's it.
JKurz1
Banned
Not sure bro...........I would think an actual rest would be the most difficult, but you could be right too.......
As for the comps...I saw one at the Arnolds and it was a sight..........smacking each other in the face, taking 3 guys to get the shirt on this 500lbs dude.........pretty good entertainment..........Now, my good buddy won a shirtless one last fall at a weight of 165....that was cool....think he tossed 345....weak, local show, but fun...........
As for the comps...I saw one at the Arnolds and it was a sight..........smacking each other in the face, taking 3 guys to get the shirt on this 500lbs dude.........pretty good entertainment..........Now, my good buddy won a shirtless one last fall at a weight of 165....that was cool....think he tossed 345....weak, local show, but fun...........
TheOak84 said:
Im not exactly sure why you think it is pointless.
If i touch my chest, it feels as if my pecs are no longer fully contracted. However, if i stop the weight just shy of my chest, my pecs are still fully contracted. I prefer to never take all of the contraction off of my muscles on any body part i train.
cwick0 said:
its not like when u touch ur chest ur body goes totally limp. i touch my chest and still keep everything tight. i see people stop short and i think that its easier to pull something, especially if ur lifitng heavy. maybe im wrong, but ive been benching the same way for years and ive gained and keep gaining size and strenght. maybe its not totally pointless, but i dont think id like it. plus it just doesnt look right, i dunno..
cwick0 said:
no probs on that, i just like to think flat bench to be for power, and with power comes mass, of course.
u get a full stretch with db's though, right?
come to think of it, i do stop a bit short on incline press, about an inch. but i also touch too, just depends on the reps. 3-5, ill most likely touch. if i have a work set of 8-12 i wont.
Tweakle
New member
I can't touch my chest if I bench BBer style (elbows high and out) because it destroys my shoulders
I touch on the bottom of the pec line, wouldn't want to do partials unless I had a board or rack pins to hit to guage my depth otherwise there's no way to tell if every rep is to the same depth.
Only lock out on the last couple of reps for a second or 2
I touch on the bottom of the pec line, wouldn't want to do partials unless I had a board or rack pins to hit to guage my depth otherwise there's no way to tell if every rep is to the same depth.
Only lock out on the last couple of reps for a second or 2
wnt2bBeast
New member
Tweakle said:
how you hitting pecs these days?
bignate73
New member
compound movements like a bench press are too commonly labeled as an exercise for this or that. its not just a pectoral exercise. and actually you guys have it backwards. read up on PL'ers and how they improve certain parts of their bench. "off the chest" "midrange" and "lockout". you would find that off the chest strength is attributed to.....pecs and lats. midrange on up is tris and shoulders. you might want to think about this and the "tension" you think is letting off when you get "in the hole" on bench. form does play a role, but from a PL'ing perspective, illegally wide grips tend to be the focus for chest as well, as well as cambered bar bench which allows you to get a greater ROM. The reason I bring up PL'ers and how they train, is that they have compound movements broken down to a "T". They know how to fix whats broken in a movement. since you guys are looking to isolate bodyparts, i feel this knowledge is relevant in your pursuit. since you guys choose compound movements to isolate muscle groups, why not do it right instead of speculating and going by "feel"?
wnt2bBeast
New member
bignate73 said:
so to really isolate the pecs the bottom third of the range is ideal? I agree with your post, but the debate of this thread is really about partials, and where the best range is for chest..granted the bench incorporates more than just the pec muscles but you wouldnt isolate ur pecs one day and bench on another?
bodytemple75
New member
I bench with my back arched, shoulders and ass on the bench, and chest as far out as I can push it. I got this from powerlifting techniques I had seen, and some bodybuilders. It helps a lot I feel than just laying there flat on the bench like a log. I never go to a lockout pushing up,...just short. I alwaus do my movements slowish and controlled with negatives comming down. I like to touch my chest very lightly with the bar,...just a graze. This helps me "mentally" I feel that I went through the whole movement. Whether you go just shy, I guess does not affect it all that much, if at all. This is how I do....
InTraining
New member
I don't do flat BB bench but I perform close grip on flat so I guess it's kind of the same...I always touch the chest, elbows tucked, and lockout to 99% of full lockout...
But after seeing vids of some guys that REALLY KNOW what they are doing(b fold for instance) I think I might come to 80% of lockout, because it looked like he did that and kept a lot of stress on the chest\tris by doing so.
But after seeing vids of some guys that REALLY KNOW what they are doing(b fold for instance) I think I might come to 80% of lockout, because it looked like he did that and kept a lot of stress on the chest\tris by doing so.
Tweakle
New member
wnt2bBeast said:
I'm doing 3 sets of flat (2 heavy, one light) then a couple of sets of dips or declines after shoulder work.. basically following pullinbig's routine.
that's added 15lbs to my 5rm in the last month, hardly big news but it's the first progress I've had in a long time so it's all good
wnt2bBeast
New member
Tweakle said:
are you over at 'ology too? pullin is the man..i think thats pretty solid adding 15 lbs to your 5rm!!!
Tweakle
New member
yes he is, and hes got a lot of time for people .. hes helped me a lot thru mails, really nice guy. I've seen you post there pirate boy but see if you can figure out my alter lol
hopefully I can jack another 15lbs onto it this year, I'd love to be doing 365 for 5 eventually.. but I think that might be aiming a little high :x
hopefully I can jack another 15lbs onto it this year, I'd love to be doing 365 for 5 eventually.. but I think that might be aiming a little high :x
InTraining
New member
Tweakle said:
who are you on sology? I just signed up I have no clue
Figured out who wnt2 was though
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