So i know one must keep the ass on the bench, but ive been tryin to add on my bench lately and have been goin a bit heavier than normal. im havin a hard time keepin my ass on the bench… i dont lock out, maybe on the last rep or so to get one more… is not keeping my ass on the bench going to lead to problems? i cant see there being any health risks as no matter if ur ass is on the bench or not your still arching your back like crazy when doing heavy lifts… any advice? thx!
[quote]ebraunschweiler wrote:
So i know one must keep the ass on the bench, but ive been tryin to add on my bench lately and have been goin a bit heavier than normal. im havin a hard time keepin my ass on the bench… i dont lock out, maybe on the last rep or so to get one more… is not keeping my ass on the bench going to lead to problems? i cant see there being any health risks as no matter if ur ass is on the bench or not your still arching your back like crazy when doing heavy lifts… any advice? thx![/quote]
don’t be that guy. typically if you are having trouble with the ass coming up, your legs ar out from your body. get your feet under your hips. it will also help you arch more. each time you set up try to get your feet closer and closer to your head. as soon as you unrack the bar, drive your heels down into the floor. keep forcing them down as you decend, then as you press REALLY force them down. if you do it correctly, your ass should stay firmly planted on the bench. a good way to set up is to get your feet back on your toes so that you really have to work hard to get your heels to touch when you press them down. i bench up on my toes but i’m constantly pushing down with my heels.
I actually use that as a kind of progression, I start out raising my ass, but over time I correct my form. When my form is good, I bump up the weight.
[quote]maraudermeat wrote:
ebraunschweiler wrote:
So i know one must keep the ass on the bench, but ive been tryin to add on my bench lately and have been goin a bit heavier than normal. im havin a hard time keepin my ass on the bench… i dont lock out, maybe on the last rep or so to get one more… is not keeping my ass on the bench going to lead to problems? i cant see there being any health risks as no matter if ur ass is on the bench or not your still arching your back like crazy when doing heavy lifts… any advice? thx!
don’t be that guy. typically if you are having trouble with the ass coming up, your legs ar out from your body. get your feet under your hips. it will also help you arch more. each time you set up try to get your feet closer and closer to your head. as soon as you unrack the bar, drive your heels down into the floor. keep forcing them down as you decend, then as you press REALLY force them down. if you do it correctly, your ass should stay firmly planted on the bench. a good way to set up is to get your feet back on your toes so that you really have to work hard to get your heels to touch when you press them down. i bench up on my toes but i’m constantly pushing down with my heels.
[/quote]
been tryin this and it never seems to work… i think i just gotta get it down right… i put my feet as far back as possible but still find it hard to keep my ass on the bench… maybe il try havin some heavy chick sit on my lap while i bench… haha…
If you cheat on one rep out of 9 were the other ones were sound I don’t really see an Issue.
As long as you are consiously to keep your ass down all the time.