12 Things not to do when your Benching

Dragan

Alright folks, watcht he video. This is what happens when pure pursuit of weigth overtakes the reason your actually benching.

http://www.youtube.com/w/Metal-Militia-Bench-Press-Workout-Feb-3rd-2006?v=LNoS-95BRa0&search=deadlift

Dragan

and another one

http://www.youtube.com/w/Tank-Abbott-bench-press?v=1_OcP15Li0s&search=bench%20press

Dragan

and beleive it or not this is not what a spotter is for.

http://www.youtube.com/w/bench-press-partners?v=o_4FfjPiNBc&search=bench%20press

joejoem

Dragan wrote:

and another one

http://www.youtube.com/w/Tank-Abbott-bench-press?v=1_OcP15Li0s&search=bench%20press

Holy **** the bounce on that!

Jak

Not sure what you mean by "pure pursuit of weigth overtakes the reason your actually benching". Bounce or no bounce it is still extremely impressive and these are powerful guys. As far as I'm concerned the form in the long clip is fine (with the most dangerous moment being the plate slip). Sure the clip of Abbott is a big bounce. However, he controls well on the way down and the bounce is just a cheat to get through the low range sticking point.

Not form I'd be happy with in my 1rm, but is it a pointless lift with zero benefit? Absolutely not. Would I be happy if I could control circa 600lbs (was it?) for a bouncy lift. Absolutely.

One can talk about arching, short arms, bench shirts, bouncing and so on, but don't think for a second that these guys could not do perfect reps with weight that would blow any lifter on these boards out of the water. Many people here doing 400lbs+, 500lbs even?

Most everyone on these boards is a "trainer", these people are "benchers" -and more besides I'm sure - but the point is the type of training and goals are as far apart as can be.

JAK.

Dragan

Jak wrote:

Not sure what you mean by "pure pursuit of weigth overtakes the reason your actually benching". Bounce or no bounce it is still extremely impressive and these are powerful guys. As far as I'm concerned the form in the long clip is fine (with the most dangerous moment being the plate slip). Sure the clip of Abbott is a big bounce. However, he controls well on the way down and the bounce is just a cheat to get through the low range sticking point.

Not form I'd be happy with in my 1rm, but is it a pointless lift with zero benefit? Absolutely not. Would I be happy if I could control circa 600lbs (was it?) for a bouncy lift. Absolutely.

One can talk about arching, short arms, bench shirts, bouncing and so on, but don't think for a second that these guys could not do perfect reps with weight that would blow any lifter on these boards out of the water. Many people here doing 400lbs+, 500lbs even?

Most everyone on these boards is a "trainer", these people are "benchers" -and more besides I'm sure - but the point is the type of training and goals are as far apart as can be.

JAK.

You sucessfully pointed out every reason why i posted these videos. No one here is a "bencher" and yet how many here have done in the past or will still do the same things these guys are doing, but with what is in comparison a very light weight???

As for the first group of guys, i simply don't rate the lifts, sure it's heavy, but when your range of motion is that small then it's really not such a big deal. They are, at best, half reps, no more. I'm pretty sure anyone can close to double there bench by doing similar. So we look at these guys and say, huge weight, well done. But if we see some poor dude in the gym doing the same with 100 kilo's we knock him for crap form????

The post was made to show people that have the sense to realise it that this is not what they need to be doing in the gym at this point in there development, with the types of weight they are lifting.

And as for the Abbott lift, i will have to disagree with you about the control on the drop, he pretty much just let it fall to his chest fro the last half of the negative.

But anyway, thats not really the point. The point is that maybe people will look at these clips and say "these are big strong guys, moving big heavy weight, so how come my form is no better when i'm moving light weight?"

Jak

I'd certainly consider myself a bencher or maybe just an enthusiastic part timer. But my overall training these days just wouldn't suit these sort of objectives. I made a conscious choice to drop weight by about 18lbs, stop taking supplements and change my training focus - I'd say I suffered a 20-25kg drop off my 1rm as a result. I simply decided I did not want my build or sporting interests dictated by having to have a big bench.

Anyhows, that's mostly irrelevant, I've found a happy medium and am always working to claw back up at a lighter body weight. I'm still not sure of your point though. I think it's just that people who are just doing some weight training should stop trying to look like hardcore lifters?

On the crap form, the reason these guys are impressive is because everything else aside, they are human beings. Sure it's all relative in terms of how difficult it is for the individual, but I look at these things in absolute terms, and taking 600lbs off the rack alone and bringing it down is reasonably impressive to me. Someone managing to bench 225lbs just isn't special unless they are about 9 stone. This is just my view.

On the range of motion thing, I agree, it doesn't look like a rep done by a tall person with a smaller flatter chest. The bar isn't travelling as far. But for some people the ROM for a rep is different - simply because they are built differently. I would be amazed to see some tall long armed person do an 800lb bench, as much as i would be to see a midget win the steeple chase. Some builds suit some sports and activities. If you have short arms and a barrel chest benching will be easier.

JAK

Dragan

Jak wrote:

Someone managing to bench 225lbs just isn't special unless they are about 9 stone. This is just my view.

I pretty much agree with everything you said above! As for this bit, it really depends on how long they have been benching, but yeah, concerted effort on the bench for the majority of people for a few years and this should be a warm up!!!

Kinetic^

It looks like they have their backs off the bench in the first video, do they??

And if so, why??

Dragan

arching your back and raising through your hips will give you more leverage and power.

Jak

Every time you pass a weight you should attribute less and less respect to it. This attitude will tend to keep you aggressively challenging yourself. I've been pleased with myself in training, but never consistently happy, I always know I can improve something be it more work on a bodypart, more endurance on a movement or of course heavier weight. I train myself now to best fit with my sports and activities.

All part of the fun I suppose.

The problem with focusing purely on weight (aside from the associated physical changes needed) is the gains and jumps will get narrower and narrower as the years go on. I'm always amused at people who break a new barrier and assume in a couple of months they will have added yet another 40kg to their lift.

I hate the phrase, but in some respects I would consider myself an "easy gainer" in that I have always come back from injury pretty quickly and most parts respond quickly to added focus - but there are thresholds - ultimately everyone becomes a "hard gainer"

JAK.

Dragan

Jak wrote:

ultimately everyone becomes a "hard gainer"

JAK.

Spot on, if you spend your whole lift doing things easy then you need to start pushing a little harder a little more often!

Kinetic^

Dragan wrote:

arching your back and raising through your hips will give you more leverage and power.

Again I'm not an expert but surely you're going to be putting more emphsis on other muscles, rather than your chest, which is what the exercise is for?

logic1

Dragan wrote:

The post was made to show people that have the sense to realise it that this is not what they need to be doing in the gym at this point in there development, with the types of weight they are lifting.

So in essence you took video clips of some of the biggest benchers in the world, guys with unbelievable power, strength and dedication to training, having spent years perfecting their methods and who are experts at the activity they participate in and used those to demonstrate to amateur trainers that they shouldn't try to lift like these guys?

Genius.

.logic.

Dragan

logic1 wrote:

So in essence you took video clips of some of the biggest benchers in the world, guys with unbelievable power, strength and dedication to training, having spent years perfecting their methods and who are experts at the activity they participate in and used those to demonstrate to amateur trainers that they shouldn't try to lift like these guys?

Genius.

.logic.

In essence, yes. Becuase as Jak said, and even you have now pointed out, these guys are aiming for a very specific goal, and have a specific method of lifting to get there.

So when you are down the gym and you see people who's aim is not a mindless increase of bench pressing weight, but is actually the development of the perctoral muscle as well as the rest of the physique then yes, i feel this post was worthwhile.

As you said yourself, amateur trainers shouldn't try and lift like these guys.

So genius, nope, but common sense. Yeah.

Jak

Ah now, pectoral development and power lifting are not mutually exclusive concepts! These clips are of 1rm's - that's not a session.

I could find you plenty of examples of exceptionally well developed power lifters - but it wouldn't really be my style to go looking for such pictures while in work or indeed even home alone. The thing is - smaller barrel chested people make great benchers - on the whole they probably don't have the same classic physique as taller lifters - hence people look at the general scope of such lifters and might think - hmm that sort of training isn't really conducive to the type of build I'm looking for. This would be a mistake.

Powerlifters aren't bodybuilders, but in the restricted weight categories (unrestricted are just monsters) they will also generally have fairly exceptional builds. Related to this, just because you follow a predominantly power orientated training program, don't assume you will miss out on development.

I'm just pointing these things out to a) promote my own view b) clarify things so others don't misinterpret.

JAK

padraigcarroll

Yo Dragan, got any clips of proper bench press form? I presume 1RM should be the same form as normal benchpress?

zAbbo

Musta been a slow day or a stirring debate to have logic1 post :eek:

Their form does look twisted, but have you got any vids of perfect form lifting 600lbs ?

Easygainer

Jak wrote:

Ah now, pectoral development and power lifting are not mutually exclusive concepts! These clips are of 1rm's - that's not a session.

I could find you plenty of examples of exceptionally well developed power lifters - but it wouldn't really be my style to go looking for such pictures while in work or indeed even home alone. The thing is - smaller barrel chested people make great benchers - on the whole they probably don't have the same classic physique as taller lifters - hence people look at the general scope of such lifters and might think - hmm that sort of training isn't really conducive to the type of build I'm looking for. This would be a mistake.

Powerlifters aren't bodybuilders, but in the restricted weight categories (unrestricted are just monsters) they will also generally have fairly exceptional builds. Related to this, just because you follow a predominantly power orientated training program, don't assume you will miss out on development.

I'm just pointing these things out to a) promote my own view b) clarify things so others don't misinterpret.

JAK

I'll put in the effort for you

Scot Mendelson - 5ft 10 I think and over 300lbs. Ate 12000 calories/day and bench close on 900lbs in a bench shirt (876) and 713lbs raw.

Dragan

Okay, pretty much everyone seems to have missed the point here. And for some reason most of the dudes here seem to be taking offence that i have posted some clips of some guys lifting huge weight without the strictest form in the world.

Once again, can i point out that the post was made to show that this form is required by extrememly strong character who are benching a ridiculous weight. It has already been pointed out that these guys can easily bench 350 to 450 for reps with spot in form.

As such, the whole point is that for the newer folks to lifting, who are doing tiny weight, make sure your form is not similar to this. Plain and simple.

I am not doubting the abilities of these people who have devoted themselves to the single target of benching as much as they can, i am simply pointing out that this is not the best way for 99% of posters here to acheive there targets.

Jak

Once again I'm sure there's no offence and it's all just useful banter in my view. It just didn't seem clear from your original post what the message was!

Truth is nobody without experience and a spotter should be trying 1rm or close to their max doubles. When you are lifting close to your thresholds it's a very different ball game.

Same with bouncing - not really something you want to have as a habit - but on burn out sets for example I will bounce the last 2 or 3 - I view it in the same light as cheat curls - no it's not perfect form and not what one should follow as a session - but it lets me get that bit closer to muscle exhaustion. On my 1rm - I don't bounce - but neither do I hold at the bottom - as soon as it taps I just give it my all to get through the low sticking point - at half way up I (and I think most) am capable of locking out significantly more weight. If I take too long though at the low point my shoulders get crucified and energy saps.

And easy - cheers for that but I think there are even better examples when you move away from the extremes to just respectable 400lb-500lb bench types! My goal is simply to keep my 1rm in that range and my weight to 105kg and still do a 3 cardio 3 weights split. It's not ideal and you can always improve build, fitness or power by shifting your focus, but as I've said unless you are competitive in a given field I would suggest everybody picks the best goal balance for their lifestyle and mix the training accordingly.

A big bench is great, but as a friend said to me once "There's only so many jam jars that require that much strength to open".

JAK.

t-ha

Keyser Soze 5 wrote:

Again I'm not an expert but surely you're going to be putting more emphsis on other muscles, rather than your chest, which is what the exercise is for?

Powerlifting is a sport, where you try to either bench, deadlift or squat the biggest weight you can, with form deemed allowable by the competition judges. These people don't want pec development unless it helps them get a bigger bench, however as Dave Tate (of Westside Barbell) says, if you want to add overall mass to your frame, then the movement which allows you to move the greatest weight over a given distance will be very helpful for that.

The powerlifter style bench form is different to what you generally see in the gym and allows you to move more weight. The back is arched and the shoulder blades are retracted together as much as possible. The grip is wide but the elbows are still tucked in. This allows more muscle groups to be brought into the lift - particularly the lats, which are highly developed on most powerlifters. The major muscles performing the lift are the anterior delts and the lats in the lower portion of the movement, with the triceps being more critical approaching lock-out. The pecs are involved of course, but not nearly as much as with a conventional bench press.

The lifts in the first video are acceptable powerlifting form with good weights.

t-ha

Now here's what not to do when you're benching (listen closely -is that ribs breaking? :eek: );

http://www.lookatentertainment.com/v/v-853.htm

And for fun here's how NOT to deadlift. This guy has been around all the forums for years posting videos of his lifts - he pretty much gets laughed off of everywhere and slated over his lifting 'style' and his defense of it. That being said, as far as I'm aware he still hasn't broken himself in two and is still lifting!

You judge for yourselves;

http://video.google.com/videoplay?docid=7744591772793694017&q=deadlift

Jak

Classic .. bet he wishes he'd worked his abs now.

Nice post.

g'em

:eek: and once again.. :eek:

ooh, that's gotta hurt.. both of them!!!!

Wez

That's the video I was originally expecting.. I feel that pain everytime I watch that video! It's so sick!

Cravez

:eek: i was extremely shocked watching that deadlifting video. I wouldnt blame people for laughin at him doing that exercise. Its funny though after the lift we walks back to the camara as if he done a serious good workout there.

So the Bench one also one word OUCH!