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Thread: Bench press question to powerlifters, bodybuilders, strongmen

  1. #1
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    Bench press question to powerlifters, bodybuilders, strongmen

    Hi Guys,

    I am Brian, 29 years old

    5'9" 200 lbs....... I dont compete, or drink lots of protein shakes, and I never taken creatine,

    I just train to be fit,


    Bodybuilders Bench press with controlled motion

    Some Powerlifters Benchpress, Fast and explosive when going Up


    My Max Bench is only 270 lbs x 4 reps, raw, controlled motion


    Just wondering,

    I plan to benchpress my Max, Powerlifting style, Explosive and fast motion when going Up,

    so my Max will eventually go Up,


    But I read that Muscle and Tendon tear are caused by

    a) Not warming Up, Not stretching

    b) Improper form

    c) Fast explosive movement through heavy weights,



    I do Sub Max explosive and fast bench presses.......

    So I fear that when I do explosive bench press movements with my Max, that I could eventually tear a muscle or a tendon.

    Is 270 to 280 lbs explosive benchpresses enough to tear a tendon or muscle,

    or do you have to go to the 350 range to tear a tendon or muscle....... I know it depends on the lifter


    Thanks for the replies
    Last edited by Brian205; 08-29-2010 at 08:55 PM.

  2. #2
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    You can tear a muscle tripping on the cat so don't get too caught up with how you lift. Don't over generalize things either as there are plenty of competitors that use slow deliberate strokes. just do what helps you lift the most weight.

    And as far as the amount of weight that's goes with tears

    I've handled my fair share of weight benching (800 plus)and I tore my bicep tendon with 405 on a 10 rep.

    anything can happen. just train smart
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  3. #3
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    Quote Originally Posted by ScottYard View Post
    You can tear a muscle tripping on the cat so don't get too caught up with how you lift. Don't over generalize things either as there are plenty of competitors that use slow deliberate strokes. just do what helps you lift the most weight.

    And as far as the amount of weight that's goes with tears

    I've handled my fair share of weight benching (800 plus)and I tore my bicep tendon with 405 on a 10 rep.

    anything can happen. just train smart


    Bro, saw your vid on youtube,

    Your strength level - Superhuman. wow



    Can you lift that much weight again after you tore a bicep tendon ?

    hope its ok now.


    Your opinions and advice is greatly appreciated judging by what you accomplished
    Last edited by Brian205; 08-18-2010 at 04:26 PM.

  4. #4
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    What I mean by explosive is like, your releasing power from the muscles as fast as possible or doing a benchpress as fast as possible.

    Is it ok to do that with a Max benchpress ?


    thanks for the replies
    Last edited by Brian205; 08-19-2010 at 01:09 AM.

  5. #5
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    Gotta agree with Scott here. Sometimes **** just happens.
    I was warming up last night and I was doing a "slow,controlled" rep with 335 ....then rrriiiiipp. Suffered a small pec tear 8weeks out from a meet.

    Just do what you can to be really warmed up, and HYDRATED while training, but if you go through your training constantly ln fear that something is going to tear or pull you will never break through to the next level.

    Brian Weston

  6. #6
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    If you are warming up properly with stabilizing exercises and suplementary lifts you should have nothing to worry about. Warmup benches should be secondary to a good scapular stability warmup. I like the kettlebell getup prior to heavy benching.

    If you take care of your rotator cuff muscles, your shoulders will thank you.

    In my opinion both max and submax lifts should be explosive AND in a controlled manner. The closer to max the lower the velocity will be but the lift should still be explosive to recruit the most muscle fibers.

  7. #7
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    Brian,

    May I suggest you check out Dave Tates videos @ EliteFTS.com... He has a whole series of videos explaining everything you need to know about benching!

    If you're concerned about injury pervention, the PL style of benching is far safer than BB style benching any day. A lot easier on your shoulders and pecs plus you'll lift much more weight.

  8. #8
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    Quote Originally Posted by Brian205 View Post
    What I mean by explosive is like, your releasing power from the muscles as fast as possible or doing a benchpress as fast as possible.

    Is it ok to do that with a Max benchpress ?
    I've got to the be the least experienced person on here. So, that my advice for what it's worth.

    But, a max effort lift will not be fast. You're trying to lift it as fast as possible. That doesn't mean that the bar is actually moving quickly. So, it's not as though you're going to be slamming the weight up at lockout. I don't think that the "explosiveness" of the lift is going to cause any more injuries than any other element.

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