Bench (flat/incline) tip I learned today

[JohnnyIrish]

You know the tube like rubber cushion some people use when squatting?

Maybe you guys know/do this already but take it and put it on the bar when your doing flat and incline bench. This way when your making sure your doing the full ROM your not injuring your chest bone.

I saw some guy doing this today and I was like.. ****ing genius!

 

[Royce]

Makes perfect sense lol.

 

[Quagmire911]

I know that you can bench onto foam and it takes a lot of the strain of off the shoulders...

To be honest though I don't think the above is necassary, as you should be lowering the bar in a controlled fashion.

 

[Neubie]

you could retract your shoulderblades in a hanging pull up position to strengthen them, and hence you'll have a more stable foundation for your bench.

just something I remember reading somewhere, it seems to have helped my bench a lil.

 

[Kerpal]

Unless you're bouncing the bar off your sternum, I don't see the point to this.

 

[Flyer]

Good idea. I guess it could be good for eccentric concentric (super fast) presses.

 

[JohnnyIrish]

Well I know for me that there have been days where I thought I was only touching my chest but later found I has bruises on it. I look at it like an insurance policy. Sure controlled is the way to go.. but I figure if I sightly misjudge the cushion will work as a decent backup plan to keep from beating up my chest.

 

[Royce]

Not to mention if you dont have a spotter and you lose your grip you have some cushioning

 

[int3l]

does this work for deadlifts? i mean the bar barely grazes my shins but when i go for a shower an hour later they're all bruised and crap.

 

[Kerpal]

Try wearing sweatpants.

 

[Neubie]

does this work for deadlifts? i mean the bar barely grazes my shins but when i go for a shower an hour later they're all bruised and crap.

or try manning up! jks

not sure how big those cushion pads are at your gym, but the ones at mine would barely be long enough. Or just do as Kerpal suggested.

 

[int3l]

Try wearing sweatpants.

thats the thing, i do... nice gray cotton sweatpants, and i still get bruised.

 

[JohnnyIrish]

Int3l:
Next time you do deads, before you lift make sure the bar is right up next to your shins. Sounds counter intuitive but it works. I was having the same problem as you but I read this on stronglifts (somewhere on there.. I'm tired or I'd find you the link) that pointed this out to me. I made said change and now my shins don't get bruised NEARLY as much now.

 

[MrS]

Your 160lbs bench will not cause your ribcage to collapse, I assure you.

 

[speed dawg]

When I played football we used a 4" thick foam block on our chest that served two purposes. One, it kept us from dropping the weight on us, like you said, and two, it protected our shoulders from the heavy weight. Bringing the weight all the way down to your chest puts alot of stress on your shoulders, and I don't recommend doing it.

Either way, you shouldn't be bouncing the weight. Slow and controlled negatives are the way to go.