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Thread: Bouncing Bench Press

  1. #21
    Quote Originally Posted by 100m001 View Post
    ...Also, just to get this off my chest, I get upset when I hear people criticize lifters that they "cheated" because they bounced the weight, because, no.1, so what?!, and no.2 the people who criticize probably could not even UNRACK the weight themselves.
    There is cheating to increase intensity, such as cheat curls, assisted lifts, etc. Then there is cheating to stroke the ego. This type of cheating usually devalues the lift for the sake of a few more pounds. It is pointless and simply ego stroking. Cheating, done properly, can add intensity to a lift and can be beneficial, if done properly.

  2. #22
    Quote Originally Posted by 100m001 View Post
    Also, just to get this off my chest, I get upset when I hear people criticize lifters that they "cheated" because they bounced the weight, because, no.1, so what?!, and no.2 the people who criticize probably could not even UNRACK the weight themselves.
    And just to get this off my chest, I get upset when people use that kind of inane 'you couldn't even unrack it' bullshit to justify shitty lifting.

  3. #23
    Member stilljd_5's Avatar
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    Quote Originally Posted by star61 View Post
    Cheating, done properly, can add intensity to a lift and can be beneficial, if done properly.
    Could you elaborate, I understand a cheat as just that, use any means that may improve the strength.

  4. #24
    Quote Originally Posted by stilljd_5 View Post
    Could you elaborate, I understand a cheat as just that, use any means that may improve the strength.
    Used occasionally as a supplement, cheats are OK. But not all cheats actually increase strength, they just allow you to use more weight. You are not using more strength, you are just cheating to add weight to the bar. You need to honestly ask yourself why you are straying from standard form, and if it has anything to with the number (lbs. or kilos) you probably shouldn't do it.

    Some Good Cheats
    -Board press
    -Floor press
    -Straight Bar curls with slight bump at bottom
    -High Band Box Squats
    -Your buddy giving you a slight touch through your sticking point


    Some Bad Cheats
    - Using you ribcage as a trampoline so you can add 10lbs. to your "1RM" on benchpress
    - Straight Bar curls with a huge swing at bottom and a back bend at the top so you can curl 5 more lbs.
    - Tag-team curls where your spotter actually curls more weight than you do
    - Your buddy having to perform a Max Effort deadlift enroute to you setting a PR on the benchpress

  5. #25
    You see that last one a lot in those college football weight room videos......... offensive linemen benching 650 with 3 of his buddies givin him "a little help"....

  6. #26
    Quote Originally Posted by star61 View Post
    Some Bad Cheats
    - Your buddy having to perform a Max Effort deadlift enroute to you setting a PR on the benchpress
    This one is so common at my gym that I have trouble finding me someone who will give a good spot. I tell them not to help me, and that they are there for safety only in case I can't finish the last rep. Somehow they think this means they should do some deadlifts with my bar at the same time I'm benching. Some of them will start "helping me" when I'm about half way through a set (that I usually can finish myself with no help). They are so used to lifting significant amounts when spotting and/or needing significant help themselves, they just don't even think about it.

  7. #27
    Quote Originally Posted by rainy.here View Post
    This one is so common at my gym that I have trouble finding me someone who will give a good spot. I tell them not to help me, and that they are there for safety only in case I can't finish the last rep. Somehow they think this means they should do some deadlifts with my bar at the same time I'm benching. Some of them will start "helping me" when I'm about half way through a set (that I usually can finish myself with no help). They are so used to lifting significant amounts when spotting and/or needing significant help themselves, they just don't even think about it.
    I tell them to NOT help me until the bar starts moving back down to my chest. If I'm stuck and the bar isn't moving, DON'T touch it, wait till it starts back down, and then help me rack it QUICKLY, don't let me struggle till I pass out.

  8. #28
    Quote Originally Posted by Herb View Post
    I tell them to NOT help me until the bar starts moving back down to my chest. If I'm stuck and the bar isn't moving, DON'T touch it, wait till it starts back down, and then help me rack it QUICKLY, don't let me struggle till I pass out.
    To make things as simple as possible for the spotter, I just tell them not to touch the bar until I ask for help.

  9. #29
    Quote Originally Posted by robin1 View Post
    To make things as simple as possible for the spotter, I just tell them not to touch the bar until I ask for help.
    I've tried that without success. Two much meet in they're hed.

  10. #30
    Quote Originally Posted by rainy.here View Post
    I've tried that without success. Two much meet in they're hed.

    Not enough meat in yours



    There is a difference between literally bouncing the bar off your chest for a 1RM, which is dangerous to the sternum/internal organs/ribcage, and doing speed benches where the weight is lowered at a faster than normal rate, the stretch reflex is engaged, and the bar is explosively pushed out and away. it is a plyometric movement. it is not used to set new 1RM.

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