Sinking vs Soft Touch Bench Press

Summary

This video delves into the nuances of bench press technique, comparing the 'soft touch' and 'sinking' methods. The speaker explains how different body types and benching styles affect performance, highlighting that smaller lifters or those with a larger arch may benefit from a soft touch, while larger lifters might gain more from sinking the bar into the chest. Key training tips are provided, including using tempo bench presses, long pauses, and variations like close grip to improve control and technique. Ultimately, the speaker emphasizes the importance of experimenting with both methods to find the most effective approach for individual lifters.

Takeaways

• 😀 Sinking the bar into the chest vs. a soft touch on the chest: These are two primary approaches to bench press technique, with the degree of sinking varying by lifter and technique preferences.
• 😀 Sinking the bar is allowed in most powerlifting federations, as long as the bar is motionless when the press command is given. A bar that sinks after the press command becomes a 'heave' and is illegal.
• 😀 Newer lifters often benefit from a soft touch to maintain better control and tension, while more experienced lifters may find sinking the bar provides more rebound and pop off the chest.
• 😀 A soft touch generally works better for lifters with wide grips, larger arches, or smaller body sizes, as it minimizes range of motion and enhances efficiency.
• 😀 Sinking the bar into the chest works well for lifters who have a flatter back, closer grips, and larger body sizes, as they can generate more power through body mass to help push the bar off the chest.
• 😀 Range of motion plays a significant role in the choice of technique—lifters with a smaller range of motion benefit from a soft touch, while larger lifters with a longer range of motion often gain more from sinking the bar.
• 😀 Sinking the bar can lead to more consistent competition performances because it helps lifters manage longer pauses more effectively and maintain better posture during the lift.
• 😀 Lifters who sink the bar tend to be more resilient to timing issues and inconsistent pauses during competition, reducing the risk of missed presses.
• 😀 Soft touch benchers should focus on variations like tempo bench presses and paused bench presses to help improve control and timing, especially with longer pauses.
• 😀 A combination of sinking and soft touch techniques, based on individual body types and preferences, can help lifters achieve more consistent, safe, and effective bench press performances over time.

Q & A

What is the main difference between sinking the bar and soft touch bench pressing?

Sinking the bar involves actively driving the bar into the chest, using leg drive and body weight to generate rebound for a more powerful press. Soft touch involves lightly touching the chest, maintaining better control without significant body rebound.

What are the advantages of sinking the bar while bench pressing?

Sinking the bar provides more rebound and a potentially shorter range of motion, making the lift easier. It also allows lifters to generate more power off the chest, which can lead to a more explosive press.

What are the potential risks of sinking the bar too much during a bench press?

If the bar is sunk too dramatically, it can lead to loss of control, inefficient lifting, and potential strain on the shoulders or pectoral muscles, which could result in injury.

How can lifters improve their soft touch bench press technique?

Lifters can focus on exercises like tempo benching and pause presses to build better control and consistency in their movement, especially during the descent. Maintaining tension throughout the lift is crucial for a soft touch bench press.

Why is the descent phase important in both sinking and soft touch bench presses?

The descent phase is critical for establishing control over the bar and maintaining tension. In sinking, the descent helps prepare for rebound, while in soft touch, it helps lifters maintain a consistent bar path and control during the lift.

What role do leg drive and body tension play in bench pressing?

Leg drive and body tension help maintain leverage and control during the lift. In sinking, leg drive is used to generate power off the chest, while body tension ensures that the bar remains stable and controlled throughout the press.

What is the importance of maintaining a solid arch in the bench press?

A strong arch helps create a stable base for pressing, reduces the range of motion, and improves bar control. It's particularly beneficial for lifters using the sinking technique to generate more power from their legs and body.

How does body type influence the choice between sinking and soft touch bench pressing?

Lifters with larger body types, wider grips, and more pronounced arches may find sinking the bar more effective, as it allows for more power generation and a more stable press. Smaller lifters or those with narrower grips may prefer the soft touch technique for better control and consistency.

What training variations can help lifters develop their bench press technique?

Variations like pause benching (especially three-count pauses), tempo benching, and close-grip bench presses can help lifters develop better timing, control, and power, regardless of whether they use a sinking or soft touch technique.

What is the key takeaway regarding the application of sinking vs. soft touch in competitions?

In competition, sinking the bar can be more advantageous as it provides a more consistent press with longer pauses, which are often required by federations. Lifters can use this technique to develop timing and ensure the bar is motionless before pressing.