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Thread: Bouncing Bench Press

  1. #1

    Bouncing Bench Press

    These are some pictures taken from the training of some throwers:

    http://www.youtube.com/watch?v=CETPQ...layer_embedded


    Now I would like to know what is the coach who introduced these methods: use of the bounce and use of cushion.
    What would be the purpose? do a kind of plyometric exercise? Do they use the pre-stretch, stretch shortening cycle? Do they want to turn out the II fibers ? What are the benefits? I'm doubtful of this efficacy.

  2. #2
    Quote Originally Posted by Dimitry View Post
    These are some pictures taken from the training of some throwers:

    http://www.youtube.com/watch?v=CETPQ...layer_embedded


    Now I would like to know what is the coach who introduced these methods: use of the bounce and use of cushion.
    What would be the purpose? do a kind of plyometric exercise? Do they use the pre-stretch, stretch shortening cycle? Do they want to turn out the II fibers ? What are the benefits? I'm doubtful of this efficacy.
    The bounce has been around as long as the bench press. Its a cheat method to allow the athlete to get past the sticking point (usually the bottom 4" of the lift) with momentum to drive up weights that would be otherwise to heavy to handle. The cushion just takes some of the punishment out of the lift. Lately, the use of chains and/or bands provide progressive resistance, allowing for heavier loads at the top and lighter loads at the bottom. I don't recommend the bounce method.

  3. #3
    you will find yourself in a plateau quicker than ever before if you start bouncing your bench press

  4. #4
    Quote Originally Posted by hemann View Post
    you will find yourself in a plateau quicker than ever before if you start bouncing your bench press
    Can you tell me why this is so?

  5. #5
    let me go ahead and hold off on my comments ...

    personally: for me it certainly did. but i don't have any evidence to prove that.

    My problem was- I couldn't bounce the heavy weight off my chest, so my max suffered. But i could bounce all the weight i trained with no problem. Thus not training the deepest part of the bench press and not strengthening my chest proportionately. It led to 0 gains.

  6. #6
    Quote Originally Posted by hemann View Post
    you will find yourself in a plateau quicker than ever before if you start bouncing your bench press
    The video shows guys lifting some really, really heavy weights. If that is where I'd plateau, then I'm fine with that.

    On the other hand, I used to use the bounce and ended up with a nagging injury for years. I'm not a fan of the technique.

  7. #7
    they are also using a giant pad... but not everyone in the video was using it

    those guys that were bouncing 300+ pounds off their chest-- OUCH -- thats gotta be dangerous

  8. #8
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    I have seen some throwers do it in the gym. I walked out, I didn't understand the reason for doing it and I didn't think the injury risk was outweighed by the performance benefit.
    Continuing to learn is one thing in life that has to continue.

  9. #9
    One reason it helps is that you are using a load throughout much of the lift that you would otherwise not be able to handle. I think board presses are much safer and much more controlled. As hemann implies, you should work the full range of motion, but adding in some board presses will allow you to lift loads well in excess of your 1RM, leading to more rapid improvements in max strength.

  10. #10
    Quote Originally Posted by hemann View Post
    they are also using a giant pad... but not everyone in the video was using it

    those guys that were bouncing 300+ pounds off their chest-- OUCH -- thats gotta be dangerous
    several of those lifts were actually in excess of 300 KILOS.

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