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Originally Posted by mboley370
I have just recently started lifting again and was confronted about my habit I have when I bench.
When I get to what I consider heavy weight for me I tend to bounce the weight on my chest. It usually happens as I am getting tired and heavy weight 3-5 reps or my last two reps of 10 What are the affects of this? Is it ok to bounce the weight off? I guess I always look at it that I am bringing it as low as I can. Thanks for any responses. Matt |
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Originally Posted by RasPlasch
I used to do this. Then I really hurt my sternum and couldn't bench for a few weeks. Never did it again, lol.
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Originally Posted by Merkaba
Why would you have any doubt? What could be good about bouncing weight off of your sternum like a trampoline? You need to do this because you have no strength in the bottom end...and your bouncing is why! Youre letting gravity pull the weight down and your chest to bounce it up. There is little work involved.
I bet your tempo has always been too fast. You need to do slower work and control the weight down so you can build strength in the bottom portion of your lift. In my book you should be able to pause at an inch above your chest. You probably need to slow down all of your lifts if youre a bouncer. Use lighter weights until you don't have to let gravity do part of your work. Plus you'll get stronger. You should look for places in your workout to stop momentum. And do some dumbbell work for a while. |
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Originally Posted by Merkaba
Why would you have any doubt? What could be good about bouncing weight off of your sternum like a trampoline? You need to do this because you have no strength in the bottom end...and your bouncing is why!
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Originally Posted by Triple Threat
And if there's a weakness off the bottom, it's probably because of weakness in the back and lats. Start rowing!
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Originally Posted by Merkaba
Why would you have any doubt? What could be good about bouncing weight off of your sternum like a trampoline? You need to do this because you have no strength in the bottom end...and your bouncing is why! Youre letting gravity pull the weight down and your chest to bounce it up. There is little work involved.
I bet your tempo has always been too fast. You need to do slower work and control the weight down so you can build strength in the bottom portion of your lift. In my book you should be able to pause at an inch above your chest. You probably need to slow down all of your lifts if youre a bouncer. Use lighter weights until you don't have to let gravity do part of your work. Plus you'll get stronger. You should look for places in your workout to stop momentum. And do some dumbbell work for a while. |
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Originally Posted by Gazhole
Yeah, it could be a poor push/pull ratio in your training program. Was thinking the same thing.
What Merkaba said about slowing down your form is also critical. Theres no reason to perform a regular bench press so fast. |
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Originally Posted by Triple Threat
And if there's a weakness off the bottom, it's probably because of weakness in the back and lats. Start rowing!
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