bench press bounce

theclownman · Post by **theclownman** » Thu Aug 30, 2007 7:36 am

1 - I have just heard that it is bad for your shoulder joints, etc. to (a) bring the barbell on bench press too close or right to the chest and/or (b) to let the barbell "bounce" off of your chest on the way up.

It was recomended that the barbell come within 3 inches of the chest before you "explosivley" push up, and repeat.

A similar comment was made concerning Incline Bench Press ('don't bring it to the chest, bring it to the Adam's Apple'). If this is incorrect technique, are there other general types of weight exercises I should watch out for to avoid this incorrect technique.

Or is there just a general rule of thumb, maybe?

2 - I also heard that only 1 set of 8-12 of high intensity weight is required - not 3 sets of 12 (which I currently do).

Comments on the 2 issues above?...

Twitch · Post by **Twitch** » Thu Aug 30, 2007 9:22 am

Hi Clownman -

As far as bench pressing goes, you can bring it anywhere from 1"-3" off the chest, but definitely you DON'T want to bounce it off your chest. When I do incline bench, I bring it to lower neck, upper chest. I think the adam's apple is a little too high.

Also, you need to do 3 sets, not 1, your muscles won't get stimulated enough doing one set...

Hope that helps

theclownman · Post by **theclownman** » Thu Aug 30, 2007 10:12 am

It does help! No more bounce! I bet it will make the exercises tougher as well.

Do you think the bounce concept is similar to the momentum/swing concept (ex. using a body swing motion when doing single dumbell curls)? If they are similar, I assume I should avoid the 'swing' by using lighter weights, right?

When you do 3 sets do you keep the same weight for each set? Slowly increasing over time but not through the set?

Anyone have an opinion on freeweights (barbells and dumbells) versus the machines that perform a similar exercise? Is one preferably over the other?

I ask because the freeweight section of the gym is always busy but I'm worried that some of the machines I use do not distinguish between the different strengths on both sides of body. I also have a gut feeling that the machines may be messing with joints more than free weights.

Thanks,
Bozo

FeeFee · Post by **FeeFee** » Fri Aug 31, 2007 2:24 pm

theclownman wrote:Anyone have an opinion on freeweights (barbells and dumbells) versus the machines that perform a similar exercise? Is one preferably over the other?

I ask because the freeweight section of the gym is always busy but I'm worried that some of the machines I use do not distinguish between the different strengths on both sides of body. I also have a gut feeling that the machines may be messing with joints more than free weights.

Thanks,
Bozo

trainer says free weights helps you to develop better stability, while machines do some of the work for you, which isnt necessarily a good thing. Free weights "correct" your imbalances, such as one arm compensating for the other. Machines dont do that. Personally, I prefer free weights and I only use machines when I absolutley cannot avoid doing so.

swanso5 · Post by **swanso5** » Tue Sep 11, 2007 9:54 am

1 - yes it is...lower under control to nipple area with elbows at 45 degrees from torso...can lower to chest and yes explode up...the incline thiong there are neck presses which i think are alright but if tyou feel an inch of restiction or shoulder pain give them away
2 - can for very, very advanced trainers but not you