Unracking problem

[H_T_]

I've developed a habit of pulling myself up an inch or two then slamming myself back down to un rack the weight when i bench press. I'm usually extremely disciplined when it comes to form and my set up and i can't even pin-point when i started doing this. Anyone have any tips or techniques to stop this habit or make unracking a little less dificult??

 

[bignate73]

calm down...



actually, just think of placing yourself on the bench, "dig in" and then just lift off. i prefer to "squeeze" the bar off the uprights, instead of exploding them off. it eases the bar out and i dont get the occasional wobbles.

 

[wnt2bBeast]

ask someone for a lift off/spot... no shame in needing help no matter what the weight is

 

[Dirk Howat]

Slide further up under the weight on the bench so that when you lift it off of the rack it is more over your head then ABOVE your head. On the bench, when I lift it off and then do a rep, I may only move the bar horizontally 6 inches or less. If you have good form, you can pretty much be almost directly under the bar from the get go and therefore, you will not have much of a problem lifting it off.

Then again, I rarely do flat benchs (inclines instead). But when I do them, I do them solo so I have to lift it off by myself.

 

[Dirk Howat]

A dude asked me to spot him on the bench for this reason. I told him what I just wrote and he had no problem after that.

Its leverage

 

[H_T_]

It's kinda funny bout the spot suggestion, jus cuz where i train at there aren't many seasoned lifters there. Like yesterday, i asked this cat for a spot and when i was going up with the first rep, he got squirrely and kneed me right in the melon. I know everyone here has to have had a spot me horror story.

 

[Devastation]

It's kinda funny bout the spot suggestion, jus cuz where i train at there aren't many seasoned lifters there. Like yesterday, i asked this cat for a spot and when i was going up with the first rep, he got squirrely and kneed me right in the melon. I know everyone here has to have had a spot me horror story.

dakotah almost had a guy's nuts slapping her forehead last monday, and they weren't mine. she wasn't happy lol

 

[H_T_]

hey, Nate, that was a great suggestion, i know exactly what you mean by squeezing it up, and i'll definitely do that next bench day.

 

[Dirk Howat]

I hope you read my post correctly. Move back on the bench to lift it off the rack to get better leverage means that nobody is helping you lift it off. That is what lifting SOLO means. Personally, that is one reason why I like to bench solo. The other reason, its a waste of energy to load and unload plates because of different strength levels and I do not need external motivation. I do partials solo to go past failure.

 

[H_T_]

I read you right, Dirk, i almost always lift solo and the only time i ever get a spot is when benching heavy. I've had some serious injuries, which one has left me without some muscle on my left side, therefore, i tilt, meaning that the bar is hardly ever parallel to the floor. I've worked past most of my problems and have at times been able to do 405 for a single. But, as happens occasionally in any sport, an athlete developes a quirk or tic of sorts, like a catcher not being able to throw to the pitcher. But, thankfully, i have a great source of knowledge and support from all the people here who take the time to reply in depth to the questions asked.