“As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.”
–Audrey Hepburn
“Build your reputation by helping other people build theirs.”
–Anthony J. D'Angelo
“By doing something positive in this world, you're helping people and the future. We're all trying to help the world... make it a better place to live. We're actually still changing the world, aren't we?”
–Rick Danko
The Bench Press
There comes a time in everyone’s life when they need a little help, a jump start if you will, or as my father used to say, "A swift kick in the ass." As a society, we're a very interesting group to watch. Some will just walk by a man on the street dying of a heart attack as it was none of their business, while others will stop to help someone who looks like they're lost and need directions. This article, however, is about the bench press, not the choices we make in regards to helping mankind.
When I still was powerlifting, I used the dynamic effort and max effort methods to train my bench press. Usually lift offs (help getting the bar off the uprights) weren't given, or asked for until someone got over 405 pounds or more. If you did ask, it was usually followed with some snide sarcastic comment that made you feel even better about asking in the first place. My pecs and shoulders got so beat up that I wasn't able to take 315 pounds out of the rack (or 275 with two chains per side) on my own. When I first realized this, after trying three to four times to get the weight out, I knew I had to do the unforgiven.
The Lift Off
I asked for a lift off, but made sure it was someone I knew would do it, one of the newer guys in the gym. As soon as he stepped behind the bench, the razzing began. Feeling embarrassed and now pissed off, I snapped back that I couldn’t get the f-ker out of the rack and if they would just shut the hell up and give me the bar, they'd see how fast a bar is supposed to move. This lead to more trash talk, but I finally got my stupid lift off and killed every speed (dynamic) set as they were supposed to be done. My issue wasn’t the pressing, it wasn’t strength, it didn’t have to do with will, it was insane inflammation and scar tissue that wasn't allowing me to get the bar from the rack to the start position. While I did take corrective measures to help this, (to this day I still can’t get 315 pounds out of the rack without a lift off) pressing wasn't the problem.
I didn’t need someone to lift the weight for me. I didn’t need them to hold my hands (or the bar) through the entire lift. I didn’t need their moral or emotional support, and I didn’t need them to help finish the set. What I needed was a bit of help getting started – the rest was up to me.
What I needed was a Lift Off but what I really wanted was the Perfect Lift Off.
The Prefect Lift Off
The perfect lift off must be one of mutual understanding. You both trust that the job will get done. There is a complete understanding of the work at hand, the strength and weakness of the lifter are known, the lift off person has enough strength to focus and get the job done (mentally and physically), and the right amount of help must be given. Nothing less or nothing more – enough help to get you on your way and leave the rest up to you, while they stand back and spot. There's NOTHING worse than a soft lift off where you have to take ALL the weight out yourself, thus screwing up your set up and causing a missed lift. It also sucks when you get too big of a lift off and the bar feels like it is being tossed on top of you because your helping hand wants to show how strong they are instead of helping to showcase your strength.
Breaking PR’s
Think of the last time you broke a PR in the bench. Was this just a personal record, or was it even bigger such as an American, National or World Record? How good did this make you feel? Sorry, I think I’m supposed to use the word "awesome" now. It used to be “hardcore,” then “primitive,” and now it seems to be “awesome.” To me what it’s called doesn’t matter – it feels GREAT to break a PR!
Have you ever lifted off to someone who broke a PR? How did that make you feel? Next to breaking your own PR, this is one of the best feelings you can and will ever experience. Helping someone to get better, break records and become strong(er) is one of the best gifts we can give ourselves.
Validation
What I see today is different. People ask for lift offs who really don’t need them. They are just looking for validation and to show you just how good they are. They also feel entitled to ask for a lift off with even the lightest weights. It’s ok to ask for a spot if you think the bar will crush your head, but if you need help with light loads...what will you do when the load gets heavy? What will you do if you are shackled with chains, or have to bear the obscene stress of bands?
“If you are asking for help with every single set who will you ask when you REALLY need the help.”
- Dave Tate
Hand Outs
There are also those who ask for a lift off and then you discover you have to do all the work for them including those two additional reps that just about blow you back out. They do NOTHING to help get the bar out and the weight they are handling is far more than they are skilled to do. They fully expect for you to do the blunt of the work and then take full credit for it when it’s over.
This is not what I would call a Lift Off – But a Hand Out!
With the bench press, nothing is free, the work needs to be done on your own. You may need a little help from time to time, but there are certainly NO HANDOUTS. You get want you earn!
Are you one to ask for a lift off or one that expects a hand out?
