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Bouncing the bar

SubZ

By SubZ
in Bodybuilding & aesthetics

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SubZ Member

SubZ

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Hey ppls,

What's your guys take on giving the bar a little bounce off ya chest when doing bench press??

When I say bounce I don't mean dropping the bar onto myself.

I mean lowering it with control to about an inch off my chest thrn giving it a wee bounce to explode up.

Not a hard out excessive bounce

I've been reading that this is bad but I quite like doing it.

I think it's better then not going all the way down to your chest at all

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AZIDE Senior member

AZIDE

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Posted

Hey ppls,

What's your guys take on giving the bar a little bounce off ya chest when doing bench press??

When I say bounce I don't mean dropping the bar onto myself.

I mean lowering it with control to about an inch off my chest thrn giving it a wee bounce to explode up.

Not a hard out excessive bounce

I've been reading that this is bad but I quite like doing it.

I think it's better then not going all the way down to your chest at all

well it would be easier. i just do mine properly though (without bouncing) because id rather actually be better at doing the lift properly. only fgts dont go down to chest.

another thing ive noticed is try hard bodybuilders not locking out reps of bench and db bench (not even close to locking out). guess its coz they see vids of pros doing that/dont want to use their triceps on chest day...fucking gay though..half reps.

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SubZ Member

SubZ

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But like I said it's not an excessive bounce. Just a gentle wee tap on the chest.

Not slam then lift the ass off the bench sort of thing. I wouldn't say I bounce it more like tap it.

Not like videos I see of people bouncing it anyway

But I no what u mean about people not bringing it all the way down and half reppers. Was watching this Indian dude today coaching his mate. His mate had good techniqueThen the Indian would get on there and literally only bring it down to a good 4-5 inches off his chest. Then he would criticise his mates technique who's was far better then his.

Felt like saying something but I don't wanna be that guy lol.

Skip to 4 minutes in this video that's what I've been doing. Would you call that bad?

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FellowshipOfTheRon Veteran member

FellowshipOfTheRon

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dude, that's not the way.. as mentioned above, touch and go is actually what you want (which takes advantage of the stretch reflex to help you get the bar back up easier). bouncing while it may make it easier is also really strenuous on the sternum. every exercise you do you should put your 100% into figuring out what you're trying to acheive from that...

 

are you trying to figure out what is the most weight you can bounce off your sternum before it collapses for some kind of scientific studies? ok keep doing what you're doing

 

are you just trying to build a bigger chest? lighten the weight and focus on real pec contraction, better yet consider DB bench if you having trouble feeling it this way

 

are you trying to become a really good/strong bench presser? then do the exercise properly.. in competitions they bring it down quickly yes but never bounce. they hold it on the chest for couple seconds then push it all the way up, lock out for a second then rack it.

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Realtalk Veteran member

Realtalk

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A little bounce is fine. The tiny impact will be absorbed by your muscle tissue.

on my heaviest sets of squat I bounce out of the hole, on my heaviest sets of deadlifts I bounce off the ground, on my heaviest sets of push press I bounce the bar at the bottom and on my heaviest sets of bench I bounce the bar slightly. They aren't world beating weights but they aren't light either.

there is a difference between dropping the bar and a controlled bounce to get some momentum to move the heavy weight. It doesn't mean you're not doing the exercise properly it just means your cheating abit. There is a difference between cheating and bad form.

If you're sticking to a weight because you can't get it past the weakest stage of the lift that's foolish IMO, why not cheat abit and be lifting a heavier weight which is more beneficial or the rest of the movement. 

Perfect form is for beginners. And if you're a beginner I would suggest you learn good technique before cheating.

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Rxx Member

Rxx

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A little bounce is fine. The tiny impact will be absorbed by your muscle tissue.

on my heaviest sets of squat I bounce out of the hole, on my heaviest sets of deadlifts I bounce off the ground, on my heaviest sets of push press I bounce the bar at the bottom and on my heaviest sets of bench I bounce the bar slightly. They aren't world beating weights but they aren't light either.

there is a difference between dropping the bar and a controlled bounce to get some momentum to move the heavy weight. It doesn't mean you're not doing the exercise properly it just means your cheating abit. There is a difference between cheating and bad form.

If you're sticking to a weight because you can't get it past the weakest stage of the lift that's foolish IMO, why not cheat abit and be lifting a heavier weight which is more beneficial or the rest of the movement. 

Perfect form is for beginners. And if you're a beginner I would suggest you learn good technique before cheating.

 

Thats fuckin Realtalk right there!! 

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maccaz Veteran member

maccaz

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A little bounce is fine. The tiny impact will be absorbed by your muscle tissue.

on my heaviest sets of squat I bounce out of the hole, on my heaviest sets of deadlifts I bounce off the ground, on my heaviest sets of push press I bounce the bar at the bottom and on my heaviest sets of bench I bounce the bar slightly. They aren't world beating weights but they aren't light either.

there is a difference between dropping the bar and a controlled bounce to get some momentum to move the heavy weight. It doesn't mean you're not doing the exercise properly it just means your cheating abit. There is a difference between cheating and bad form.

If you're sticking to a weight because you can't get it past the weakest stage of the lift that's foolish IMO, why not cheat abit and be lifting a heavier weight which is more beneficial or the rest of the movement. 

Perfect form is for beginners. And if you're a beginner I would suggest you learn good technique before cheating.

real talk

i reckon if the bottom of your press is the sticking point, then the rest of the movement is limited to that sticking point, if you can cheat through it a bit the lift will benefit as a whole eventually.

obviously dont do it when you dont need to

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Realtalk Veteran member

Realtalk

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should you not try and improve this weakness rather than just ignore it? seems like the logical thing to do to actually get better at the lift as a whole rather than just 3/4 of it

That's what accessory exercises are for. Chest, biceps, triceps, shoulders, back... Muscles from these groups are all used on bench press it's not a chest exercise contrary to belief. It's a compound lift.

you guys are being a little petty, someone says bouncing the bar and you think they are dropping it talking bout cracking sternums.

why would you want to touch and pause the bar on a bench press? Unless you are in a powerlifting comp (because it's the rules) there is no point... You can improve ur stationary press from the chest on bench press without ever doing it in the gym. 

Like I said depends on your goals... Do you want a big bench or do you want to isolate your pectoral muscles? If it's the latter why would you even bother doing barbell bench press..

better to use big weights. I speak only for myself, I know how to bench press and do every other exercise. If I can cheat and use a heavier weight I would do that. We aren't using a Paul chek cable machine.

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Dinahlady Senior member

Dinahlady

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A little bounce is fine. The tiny impact will be absorbed by your muscle tissue.

on my heaviest sets of squat I bounce out of the hole, on my heaviest sets of deadlifts I bounce off the ground, on my heaviest sets of push press I bounce the bar at the bottom and on my heaviest sets of bench I bounce the bar slightly. They aren't world beating weights but they aren't light either.

there is a difference between dropping the bar and a controlled bounce to get some momentum to move the heavy weight. It doesn't mean you're not doing the exercise properly it just means your cheating abit. There is a difference between cheating and bad form.

If you're sticking to a weight because you can't get it past the weakest stage of the lift that's foolish IMO, why not cheat abit and be lifting a heavier weight which is more beneficial or the rest of the movement. 

Perfect form is for beginners. And if you're a beginner I would suggest you learn good technique before cheating.

+1 especially this. 

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AZIDE Senior member

AZIDE

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Awsome input Realtalk. That was the kind I was hoping for

Kudos to you

http://en.wikipedia.org/wiki/Confirmation_bias

 

^read it faggot, its about you

 

 

Confirmation bias (also called confirmatory bias or myside bias) is the tendency of people to favor information that confirms their beliefs or hypotheses. People display this bias when they gather or remember information selectively, or when they interpret it in a biased way. 
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SubZ Member

SubZ

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Arr more great advise, that I shall. Since I drop it from lockout all the way down and bounce it as though I'm a trampoline, I would hate to break it lol

Also AZIDE he backed up his info with personal experience and I've seen his 2014 log so I aint gunna argue

#YOLO as your display pic says

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maccaz Veteran member

maccaz

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 Since I drop it from lockout all the way down and bounce it as though I'm a trampoline

 

surely you're taking the piss? i think he meant like a tiny bit of bounce if you need it.

maybe for squats u can go so deep you hit the ground and your spine bounces you back up like a spring as well? lol

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AZIDE Senior member

AZIDE

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yeah well he is a bit stronger at bench (and lots stronger squats) than me. probably most other stuff too except deadlifts i suspect.

 

 im not sure that being able to lift a lot correlates directly with being able to give others good advice, but like you say YOLO, and also RIP

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HarryB Veteran member

HarryB

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Awsome input Realtalk. That was the kind I was hoping for

Kudos to you

Chur brother, drink lotsa milk so ur sternum becomes stro

 

Awsome input Realtalk. That was the kind I was hoping for

Kudos to you

http://en.wikipedia.org/wiki/Confirmation_bias

 

^read it faggot, its about you

 

 

Confirmation bias (also called confirmatory bias or myside bias) is the tendency of people to favor information that confirms their beliefs or hypotheses. People display this bias when they gather or remember information selectively, or when they interpret it in a biased way. 

Ha ha ha ha ha ha ha ha... isn't that what we do on the internet, ask a question and look for an answer that reinforces what we think anyway? Or has this changed since I was last on this site?

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Pseudonym Veteran member

Pseudonym

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Ha ha ha ha ha ha ha ha... isn't that what we do on the internet, ask a question and look for an answer that reinforces what we think anyway? Or has this changed since I was last on this site?

Completely changed. All posts to Gymnation are now tested in randomised blind trials against a placebo, and rigorously assessed in peer-reviewed meta-studies.

 

 

 

 

 

That's what I heard, anyway.

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