Bench Press.... are they idiots, or am I???

Hirgy03

Lately I've been paying attention to some of the "regulars" at the gym while they are lifting. I see a lot of them doing the whole routine where they bounce the bench press off their chest and don't fully extend their arms.....

Now, I've always been under the impression that doing this is basically worthless and a waste of time. I was taught to slowly bring the bar to your chest, then extend until your arms are locked out, then repeat. Basically the same routine for every other lift I do as well. I see more and more people doing it the way I mentioned earlier (without full extension). I've also noticed that with this whole new "crossfit craze", this is basically the "new way" to lift.

So I guess my question is......are they the idiots, or am I? I am so confused

whierd

Disclaimer: I know nothing about crossfit.

If they are bouncing it off their chest, they are doing it wrong and asking to crack their sternum. Full lockout should also always be done in order to get the full benefit of the exercise. And yes, your negative rep should be slower than your positive rep, but you should explode upwards on the positive.

ETA: But then again, it's been forever since I've lifted regularly. I'm sure someone else here can answer more accurately.

wmagoo27

They're idiots.

wellbert

Stick to full ROM. They might be working on a particular sticking point, or they might just be idiots.

efirkey

They are trying to boost their own ego by lifting heavier weights than they can safely do with strict form.

_noob_

I train explosion one day a week ,so it could just be guys doing that...I'm sure I "look" like I'm bouncing it, but I'm doing something for 8 reps that I can do for about 20 controlled.

Some guys you'll see doing little baby reps, and this can be to concentrate on the chest, but usually there it's focussing on about 1/4 off chest to 3/4 extended.

More than likely they just don't know wtf they are doing or have weak shoulders/tris that they're trying to baby because they don't like it.

whierd

They are trying to boost their own ego by lifting heavier weights than they can safely do with strict form.

Which is the absolute worst thing you can do.

skinnyinnotime

I have been lifting weights for all of 5 seconds....but even I think THEY are the idiots...sounds rather dangerous.

jonnythan

Lately I've been paying attention to some of the "regulars" at the gym while they are lifting. I see a lot of them doing the whole routine where they bounce the bench press off their chest and don't fully extend their arms.....

Now, I've always been under the impression that doing this is basically worthless and a waste of time. I was taught to slowly bring the bar to your chest, then extend until your arms are locked out, then repeat. Basically the same routine for every other lift I do as well. I see more and more people doing it the way I mentioned earlier (without full extension). I've also noticed that with this whole new "crossfit craze", this is basically the "new way" to lift.

So I guess my question is......are they the idiots, or am I? I am so confused

They are idiots. You are probably not, but I can't say for certain

FitBeto

TUT in the fact that you want the muscle under tension at all times - bouncing is not controlled though

and locking out I've heard strains your joints more. I don't have any scientific articals or what have you - I just follow it

BlackStarDeceiver

I try to count mine out, 1 second up, 1 second down, 1 second pause at the top and the bottom.

KANGOOJUMPS

they think their GODS,,, and they probably are.

homerjspartan

What I have found works best for me is to put four 45's on each side, then just sort of walk around the bench a lot and stretch. Then once someome I want to impress comes by, I offload the 45's grunting about how tired and torn up I am.

Form and control mean nothing. You have to look impressive. All that counts.

_crafty_

I try to count mine out, 1 second up, 1 second down, 1 second pause at the top and the bottom.

is this 1 . . . 2 . . . 3? or 1 . . . 1 . . . 1?

Camille0502

When I used to go to the gym, I'd see stuff like that all the time. However, I couldn't argue with the results! Here I was an overweight middle-aged lady using proper form and there they were buff young men! I figured that dumbell swinging and poor form was getting them somewhere!

plateaued

Form is more important than weight. I see guys doing curls by rocking their entire upper body to get the weight up. Chest boucnes to presses are bad. So many injuries from bad form. Correctly done, weights turn out to be much lighter.

BlackStarDeceiver

I try to count mine out, 1 second up, 1 second down, 1 second pause at the top and the bottom.

is this 1 . . . 2 . . . 3? or 1 . . . 1 . . . 1?

doesn't matter?

_noob_

Form is more important than weight.

sometimes rules have to be broken for the sake of progress though.

RunDoozer

They're idiots but people have been doing this for a long time really doesn't have anything to do with crossfit in my opinion.

diodelcibo

It depends what you're benching for (powerlifting or general)
but I'd say don't bounce and you don't have to extend all the way if you have long *kitten* arms.

_crafty_

I try to count mine out, 1 second up, 1 second down, 1 second pause at the top and the bottom.

is this 1 . . . 2 . . . 3? or 1 . . . 1 . . . 1?

doesn't matter?

I was going to be surprised if you could count to 3 is all. Sheesh! No need to get pissy.

dbrightwell1270

The athletes they showed benching at the NFL combine were doing it the way you described. I've always thought it was cheating. I know if you are in a bench press competition, you will not receive credit for the lift if you bounce it off your chest.

I guess if bouncing off your chest to get a few more reps was the difference between being a 1st round NFL pick or a 3rd round pick, (or the 6th round and not being drafted), it's good form.

Emma_Problema

Who cares? Do what works for you. If you feel it and you see progress, then keep doing what you're doing. But if you're curious about form, I'd go with reading articles or fitness books over looking at what other people are doing.

But then again, I work out at the Planet Fitness where no one knows what they're doing.

Rottnme

Powerlifting requires the bar to touch the chest and pause visibly before lifting, with extension to lock out. I have always pretty much stuck with that. Getting the bar in motion off of the bottom is tough and what the bounce does is use the compression of your chest to get it going again off of the bottom.

eric_sg61

I agree bouncing serves no purpose, but if your trying to stimulate your pecs why would someone have to lockout? If I am not at a meet, there is no reason to lockout. I want to keep the muscle under tension and not let it rest.

mrs_schultz2012

I don't bounce off my chest....that woudld severly smoosh a boob...not cool!

Jerrypeoples

i could probably bench more if i used a spotter but there is nothing that keeps your concentration with the slight fear of crushing your throat/chest

i lift off the bench rest, come down as fast AND steadily as i can and then push up as fast AND steadily as I can. i will do this from 5-15 reps depending on where i am in my workout.

Docmahi

bouncing serves no purpose

but not fully extending keeps tension on the chest, the last 1/3 of the motion is a lot of tricep - you may not believe any of this but try it for yourself and if it feels good then maybe keep doing it - I get a very good pump doing this. I get much more annoyed with people who dont drop down to their chest like they are doing board presses without a board, but to each their own

Rottnme

I agree bouncing serves no purpose, but if your trying to stimulate your pecs why would someone have to lockout? If I am not at a meet, there is no reason to lockout. I want to keep the muscle under tension and not let it rest.

This depends on what one is trying to achieve. Lockout deals quite a bit with the transition of force from the pecs to areas of the shoulders and tricpes and is also dependent on form and position of the bar relative to body (think arched back vs. flat back) Each has a place, it's up to the lifter to decide what they are tryingto acheive. IMO, bouncing is trying to lift too much. I prefer form and control vs slop and brute force.

Matt_Wild

http://youtu.be/aWACCWBzAmc

Rottnme

I get much more annoyed with people who dont drop down to their chest like they are doing board presses without a board, but to each their own

This can serve a pourpose too. The competitive lifters I used to train with would often practice lockouts with high reps using lower weight.