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Unracking the Bench Press

Due to training at home by myself. I just load up my bar then get on the bench and lay under it for a while, have couple minutes rest and do it again. Shouldn't unrack by yourself. Anyone got tips to improve my bench
 
StrungOut said:
Due to training at home by myself. I just load up my bar then get on the bench and lay under it for a while, have couple minutes rest and do it again. Shouldn't unrack by yourself. Anyone got tips to improve my bench
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lifting it would improve your lifting.100% guaranteed.
 
u not srs.i would say the unrack and lift by yourself is superior strength wise to the spotter upright rowing.take your hands off it,you know who you are.+ for extra bonus points..pause it mr egotistical. found that getting a lift out probably helps by a few %.
 
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Heard a P.T. teaching a noob the three big lifts. I heard him say never unrack the bar yourself when Squatting as its bad for your knees. He told him to always get a spotter to lift the bar off/up to the start point.

Is unracking the bar yourself when Squatting bad for your knees?


Any comment [MENTION=9251]Darkoz[/MENTION];
 
All heavy lifting is bad for you. Keep doing it and your shoulders, knees and back will develop some kind of long term chronic injury over time. So what?

1. We can be walking around in our 60's and 70's with a bit of a click here and there and a little bit of lameness but still be strong as an ox, the posture of an Adonis and look like a champion.

2. We can be weedy or sloth like in our later years, probably still have some degeneration in our joints, can't lift a bag of groceries, can't even support your own weight to have a root and think that playing golf makes you fit for your age.
 
If someone is having issues by un racking the bar by themselves in any lift then maybe it's time to give it a miss.
 
I think the bench press is a shit exercise, and more time should be spent on other exercises.
even a poly lifter would be better off spending much less time doing it, I think they would be surprised by the results.
 
Darkoz said:
If someone is having issues by un racking the bar by themselves in any lift then maybe it's time to give it a miss.
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Just have to make sure you're positioned on the bench properly and not too far forward and do something silly.
if you don't do anything stupid and still have trouble unracking your lift refer to Darkoz's comment.
 
Silverback said:
I think the bench press is a shit exercise, and more time should be spent on other exercises.
even a poly lifter would be better off spending much less time doing it, I think they would be surprised by the results.
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What would you suggest to get a bigger bench? A westside style set up?
 
I'm guessing there is prolly some obscure study somewhere that unracking the Bench without correct form may cause harm. But so can a lot of things I guess.

Have to ask the kunce next time I see him, but I don't like engaging with PTs at gyms, they are usually annoying (taking up 2-3 areas at one time).
 
Interesting thought re sapping strength by self unracking.

My best bench is 125 ( ). I unracked it myself in a comp. No fucking idea where the unrack guy went. I feel tighter when i do it myself.
 
Silverback said:
I think the bench press is a shit exercise, and more time should be spent on other exercises.
even a poly lifter would be better off spending much less time doing it, I think they would be surprised by the results.
Click to expand...
Hey mate, what are the other exercises that you would recommend? And also, could you elaborate on why you think it's a shit exercise?
 
Since the function of the pec muscles is to bring the arm across the torso exercises like flyes* and cable crossovers hit the target muscles directly.
I'm really digging cable crossovers lately since I can do do them in the gym.
 
its the best measure of upper body strength.and very difficult to get good at it if you arent predisposed to being good at it.bodyweight plays a big part imo..ive done 120x7 and 130x3 at over 93 and thats unracking it by myself because i have to. but as soon as i cut and have to pause it,it drops by quite a bit.pausing is the hard part.
i get worried getting it unracked because ur open to the variability of a bad hand off however i dont bench huge anyway..i think if i was pausing 160+ id think more about getting a training partner to spot.
 
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