benching without a liftoff

mikeatnscc · 10-04-2009, 02:12 PM

When benching without someone there to give you a lift-off generally your form is compromised. What would cause your form to be less effected starting the bar over your head and bringing it to your chest or starting the bar closer to your stomach and bringing it to your chest. I ask this because the other day I was at the gym and I was thinking about turning the bench around in the power rack and started the liftoff closer to my stomach area.

thanks

burningNun · 10-04-2009, 02:22 PM

I'd rather make a friend.

ShutUpAndSquat · 10-04-2009, 02:26 PM

I don't bench anything above 225 without a liftoff, no matter what. I don't care if I have to spend 45 seconds teaching a kid how to liftoff & spot me. The moment you unrack the barbell by yourself your back tightness goes byebye.

mikeatnscc · 10-04-2009, 02:29 PM

Quote:

Originally Posted by burningNun

I'd rather make a friend.

neverrrrrrrrrrrrrrrrrrrrrr I hate everyone!

lol j/k, I usually get someone at the gym to give me a liftoff and spot me, I plan on doing some early morning workout's in the near future and i'm just preparing myself, as most people in the morning are cardio junkies.

and

u suk lol

Stevedore86 · 10-04-2009, 02:29 PM

Quote:

Originally Posted by ShutUpAndSquat

I don't bench anything above 225 without a liftoff, no matter what. I don't care if I have to spend 45 seconds teaching a kid how to liftoff & spot me. The moment you unrack the barbell by yourself your back tightness goes byebye.

THIS

I've been without a liftoff for about a month. It sucks.

supy · 10-04-2009, 02:32 PM

No liftoff for 2 yrs i train alone you get used to it

19george · 10-04-2009, 02:35 PM

I don't use a liftoff unless I am going for a max. I just can't find anyone at my gym that doesn't think that the bench is a two man exercise. I don't think it really effects me. I just set up as far back into the bench as I can.

larsen540 · 10-04-2009, 02:36 PM

Quote:

Originally Posted by mikeatnscc

When benching without someone there to give you a lift-off generally your form is compromised. What would cause your form to be less effected starting the bar over your head and bringing it to your chest or starting the bar closer to your stomach and bringing it to your chest. I ask this because the other day I was at the gym and I was thinking about turning the bench around in the power rack and started the liftoff closer to my stomach area.

thanks

What does a spotter do??? He lifts the bar off the rack so that you can stay tight and brings it out for you... I dont know why some one would lift without a spotter but I guess that is just me. Just find someone to lift off for you.

larsen540 · 10-04-2009, 02:40 PM

Quote:

Originally Posted by 19george

I don't use a liftoff unless I am going for a max. I just can't find anyone at my gym that doesn't think that the bench is a two man exercise. I don't think it really effects me. I just set up as far back into the bench as I can.

It does effect you. It is to difficult to stay tight and in postition when lifting off on your own. I dont go over 225 without a spotter. EVER!!!! You guys need spotters always it is very silly not to have one. When I work out on my own I just approach some one and ask them to do and give them a quick demo on what I need them to do.

Poppy83 · 10-04-2009, 02:44 PM

I definitely need a spotter, but I have a steady workout partner and we both lift pretty heavy. It works out well.

Just as a side note - We had a new guy working out with us last week. After our main working sets on the decline bench, we decided to pick a weight (I was doing 230) and get 100 reps in as few sets as possible. Even though the weight was not much, the new spotter was practically launching the weight off the rack and over my face to where I felt like I had to catch it. The weight was not heavy. I really just wanted some guidance to get it into position. It was actually pretty damn scary.

samsuperjew · 10-04-2009, 03:39 PM

a good start can make or break my lift.....

ShutUpAndSquat · 10-04-2009, 04:28 PM

Quote:

Originally Posted by 19george

I don't use a liftoff unless I am going for a max. I just can't find anyone at my gym that doesn't think that the bench is a two man exercise. I don't think it really effects me. I just set up as far back into the bench as I can.

Eh, I make it clear -- "after the liftoff, don't touch the bar unless I screw up". I have kids giving me good liftoffs and they make great spotters when I tell them what to do.

I don't bench very much, but damn. If I can get a 130 lb. weakling kid to give me a good liftoff for 275 lbs., that means practically anyone can give you a good liftoff on your weights if you just ask and make your requests.

Dunno about you guys, but I have one hell of a time unracking even 185 lbs. Why put in all that extra work when a liftoff makes that portion of the lift feel like nothing?

Eddie-M · 10-04-2009, 04:35 PM

I ask my spotters not to give me a lift off. I don't like them. I have perfected my ability to keep tight, and lay far enough towards the support arms that I dont have to rotate the weight very far forward once I unrack it, if that makes any sense. I think at this point if somebody gives me a lift off, It will throw me off totaly and I will loose my setup.

waynethepayne · 10-04-2009, 04:37 PM

never had a lift off EVER on bench ive done my max 250 w/o a good spotter but it doesnt bother me much.

Torrtrefireto · 10-04-2009, 04:43 PM

Quote:

Originally Posted by ShutUpAndSquat

I don't bench anything above 225 without a liftoff, no matter what. I don't care if I have to spend 45 seconds teaching a kid how to liftoff & spot me. The moment you unrack the barbell by yourself your back tightness goes byebye.

Exactly this! On the money, I cut it off at 225 as well. And I always have to teach new kids how to do a lift off. Sometimes they try double underhand grips, or 1 hand liftoffs I'm like WTF. But no big people go to my gym so if I hit anything over 315 I get 3 spotters

Torrtrefireto · 10-04-2009, 04:44 PM

Quote:

Originally Posted by waynethepayne

never had a lift off EVER on bench ive done my max 250 w/o a good spotter but it doesnt bother me much.

Do you use a powerlifter's bench groove? You'll lose your retraction if you can't get a liftoff

Link815 · 10-04-2009, 04:44 PM

Quote:

Originally Posted by waynethepayne

never had a lift off EVER on bench ive done my max 250 w/o a good spotter but it doesnt bother me much.

Have you considered that maybe it doesn't bother you because you've never had a lift off? Genius.

Anyway, not having a lift off really screws me up. I have trouble unracking much over 225, so when I get into the mid 300's, I really struggle if I don't have a lift off. There's times I'll do 8 sets of 3 working up from 300 to 350ish and my last set is the easiest if I don't go find a spotter on the earlier ones. It makes an enormous difference to me.

Poppy83 · 10-04-2009, 06:24 PM

I feel like a puss when I don't have a lift off. Anything about 225 and up feels so stressful on my shoulders trying to get it unracked and pulled over my body and into position.

Nobody cares how much you can unrack. Just good a good spot and bench.

MrSkullCrusher · 10-04-2009, 07:19 PM

When lifting by myself i go up to 405 and lift off myself but then when i get to
455 i find someone to give me lift off. Usally one of our crew
member lift with me though and then i get lift off at 405lbs.
I get under it where i can see the bar right above my head
and lift it off right over my chest. Wouldnt go to the stomach at all.
Thats imo.

SoaringSwine · 10-04-2009, 07:42 PM

Mike Tuchscherer's article on solo training:

http://www.reactivetrainingsystems.c...-solo-training

I'm getting better at benching by myself. But I find it a lot easier to set up with a good lift off. On the other hand a bad lift off (when the person yanks the bar up instead of out) really throws me off.

aussie_chunky · 10-04-2009, 07:44 PM

I used to have a workout partner that lift off for me but now I'm struggly to find someone (i work out at home) offering free access to my gym just isn't incentive enough.

Btw when I had a lift off my bench increased more than ever before, probably because I could stay tighter perfect my form and not waist precious energy unraacing the weight.

SHOWTIME · 10-04-2009, 07:47 PM

I routinely do 315 without a spotter, although when I am training with someone I always appreciate the lift off.
My arch is crap, although getting better, I am sure when it gets better I will not go to heavy without a lift off

koyongi · 10-04-2009, 09:50 PM

I always get a lift-off if it's a weight that I couldn't do for more than 4 or 5...

Good liftoff > Bad liftoff > No liftoff

Make new friends!

Torrtrefireto · 10-05-2009, 07:07 AM

Quote:

Originally Posted by koyongi

I always get a lift-off if it's a weight that I couldn't do for more than 4 or 5...

Good liftoff > Bad liftoff > No liftoff

Make new friends!

I dunno man.... there's been a couple where I've wished I didn't have one. 1 day I repped 225 for 27 and some moron trainer felt the need to follow me for every one. On saturday a dude tried to give me a one arm liftoff with his hand not even square, and then another dude lifted off so strong he threw me right out of retraction. Gotta make good friends!

Abbrevi8tor · 10-05-2009, 07:26 AM

I lift alone and have never had a problem lifting-off on my own and staying tight. The hardest problem I find is receiving the lift-off when it comes meet time, which I like to do to conserve energy.

koyongi · 10-05-2009, 09:41 AM

Quote:

Originally Posted by Torrtrefireto

I dunno man.... there's been a couple where I've wished I didn't have one. 1 day I repped 225 for 27 and some moron trainer felt the need to follow me for every one. On saturday a dude tried to give me a one arm liftoff with his hand not even square, and then another dude lifted off so strong he threw me right out of retraction. Gotta make good friends!

Oh, believe me, I've had some TERRIBLE liftoffs...even at meets. But eventually you'll start to learn who you can trust in the weight room, and either way, you're still going to hit bigger weights with a liftoff. This is what happens when you get too used to having to lift off yourself, and then set up. You do it in competition, and waste TONS of energy!

http://www.youtube.com/watch?v=c-gai_Fma4w

Gaash · 10-05-2009, 10:23 AM

Don't see how you can have good PL form without a lift off on any weight even close to a max... I usually don't get lift offs because I lift BB style (in b4 pointless flames) but if I am lifting PL style, I need a lift off for any thing I cant probably rep 10+x

Retardo-pex · 10-05-2009, 12:41 PM

Quote:

Originally Posted by waynethepayne

never had a lift off EVER on bench ive done my max 250 w/o a good spotter but it doesnt bother me much.

You
might be cheating yourself. If you bench likeva regular gym shmuck it really doesnt matter, if you are a powerlifter you can immediately feel the difference.

PeonLover · 10-05-2009, 12:46 PM

I can't believe nobody has mentioned how much stress their is on your shoulders to lift off weight by yourself. I take it on anything 275 and above, and if my shoulders are particularly bothering me, 225 also.

mikeatnscc · 10-05-2009, 01:13 PM

Quote:

Originally Posted by PeonLover

I can't believe nobody has mentioned how much stress their is on your shoulders to lift off weight by yourself. I take it on anything 275 and above, and if my shoulders are particularly bothering me, 225 also.

It's funny that you mention this because this is one of the reasons why I was thinking about switching my starting position to my stomach because it seems like it would take some of the stress off of your shoulders. I might be way off with this assumption though, it may cause more stress who know, at least I sure don't.