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Thread: bench press technique

  1. #1
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    bench press technique

    hey guys
    i have a problem with my bench press technique
    i cannot seem to use a 'continous motion' when i bench instead i pause at the top of each rep
    i guess its a mental thing but i think its stopping me from progressing on my bench
    any help would be appreciated

  2. #2
    Moderator Off Road's Avatar
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    I think a pause at the top and the bottom is a GOOD thing...press on
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  3. #3
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    I pause at the top too...it allows you to catch your breathe. Nothing wrong with it. Pausing at the bottom ,however, will make the lift much tougher.

  4. #4
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    i dont mean 2 follow the crowd but i see almost evreyone else use a continous motion
    im abit frustated too because i dont seem to be making any progress on the bench
    Last edited by zahmed; 09-16-2010 at 10:02 AM.

  5. #5
    Senior Member tnathletics2b's Avatar
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    That is probably because most people at your common gym are just going to bounce the weight up and down on their chest causing a trampoline effect up and down. The only reason I can think of for going "continuous" is speed bench training. Pausing at the top will not stop you from making good gains. Most likely, bad form is the problem keeping you from making gains...
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
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  6. #6
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    Are you eating enough to support gains?

  7. #7
    Senior Member kmagnuss's Avatar
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    When I don't make gains it's because my diet sucks, I don't sleep enough, and I get injured, and I don't stick to one program and instead bounce around. That sums up my last year.

    PS... don't bounce the weight off your chest like every other nozzle at your gym. Don't flex in the mirror either.
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  8. #8
    Senior Member tom183's Avatar
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    There's nothing wrong with pausing at the top.

  9. #9
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    Like tom said, theres nothing wrong with taknig a pause at the top, but at the bottom, the lift will become way harder especially with heavier weight. And don't bounce the bar off your chest because you could break your sternum

  10. #10
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    thanks for the replies
    its just that a few people at the gym told me it was better not to lock my arms out at the top especially with heavier weight

  11. #11
    Senior Member tnathletics2b's Avatar
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    They say that because that way they don't have to do a full rep so they can put more weight on the bar to inflate their egos.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  12. #12
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    Quote Originally Posted by zahmed View Post
    thanks for the replies
    its just that a few people at the gym told me it was better not to lock my arms out at the top especially with heavier weight
    Sigh...typical commercial gym rat answer. Its becoming an epidemic these days. Don't listen to anyone there...just come here and read,read,read.
    Last edited by mchicia1; 09-17-2010 at 08:26 AM.

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