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How far down to go on bench press?

Lee

Lee

New member
I've always liked to touch my chest with the bar, but a friend of mine whos been liftng consistently for 4 years (hes only 17) and he can bench 415, says I only need to go down to about 2 inches above my chest, he says the strain on my muscles from stopping the weight from comming down then forcing it back up will help me build mass and strength quicker. Anyone know if this is true or not?
 
I don't think it's going to make much of a difference if any at all. It certainly isn't going to make significant changes in the gains you'd made in either size or strength if you benched touching the bar to your chest.

On flat bench I touch it to my sternum.

On inclined bench I touch it to my upper chest.
 
to get the full range of motion you must go all the way down to your chest. however, in the concentric position do not go all the way up to locking position.
 
Touch the chest...always.

B True
 
Depends on goal.

For my purposes, bench to chest, pause, no bounce.

In general, larger ROM=More recruitment
 
never touch your chest!!!!!! i bench 415 and i used to touch my chest all the time it was what i was taught. if you do that for a while and get your stregth high youll experience strains and tears eventually. it creates a stretch that is uneccesary and puts a lot of strain on your roator cuffs. if you dont belive me talk to my guy who was the trainer for the oilers back in the day. ive had a million strains in my chest and thanks to a little gh im finnaly back to where i was and ill never touch the chest again and i love bench so i have to do it.
 
scarecrowtriplesix said:
never touch your chest!!!!!! i bench 415 and i used to touch my chest all the time it was what i was taught. if you do that for a while and get your stregth high youll experience strains and tears eventually. it creates a stretch that is uneccesary and puts a lot of strain on your roator cuffs. if you dont belive me talk to my guy who was the trainer for the oilers back in the day. ive had a million strains in my chest and thanks to a little gh im finnaly back to where i was and ill never touch the chest again and i love bench so i have to do it.
Click to expand...

that can be attributed to a technique flaw. wide elbow benching to be more specific.
 
hmmmm... ill have to try some of these new tactics out and see what i like the feel of better
 
Stopping 2 inches above your chest is the wuss equivalent of going down halfway on squats. Everytime I see someone doing it in my gym I just shake my head.
 
scarecrowtriplesix said:
never touch your chest!!!!!! i bench 415 and i used to touch my chest all the time it was what i was taught. if you do that for a while and get your stregth high youll experience strains and tears eventually. it creates a stretch that is uneccesary and puts a lot of strain on your roator cuffs. if you dont belive me talk to my guy who was the trainer for the oilers back in the day. ive had a million strains in my chest and thanks to a little gh im finnaly back to where i was and ill never touch the chest again and i love bench so i have to do it.
Click to expand...

if you got hurt all the time by doing it then you were using too much weight or your technique has flaws. Did you pause completely at the bottom? or did you touch and go like many are taught? I touch the bottom and pause then go up, never had any shoulder probs or injuries due to benching ever
 
supersizeme said:
Stopping 2 inches above your chest is the wuss equivalent of going down halfway on squats. Everytime I see someone doing it in my gym I just shake my head.
Click to expand...

I see a guy at my gym who has been there as long as I have (2 years)....no lie, his physique shows no change at all. His bench is a 2" ROM...that is a TOTAL ROM. He racks the weight and breaks out a pose. I want to so badly say something to him. What pisses me off is there are guys who will spot him and know better then what he is doing, but will not correct him.
 
We need to clarify the BB bench and PL benching philosophies here. I wouldn't strain my poor little isolated pecs for multiple reps of 415 on the bench, but as a powerlifter, moving 415 to the STERNUM with the tris/lats/shoulders, and ....eh....a little chest-well, that's different.

Form, as usual, will make or break you.
 
I do one of two things;
Touch the chest
or
Touch the chest, rest, then explode.


:)

My chest got stronger when I decided to slow the cadence and lower the weight.
 
I had someone tell me last week that letting your elbows go lower than your back was bad for the shoulders? If that's the case, then how are you supposed to touch?

Or is it all so much hooey?
 
well if goin to low of bad for my shoudlers i would hate to damage somethin. if anyone knows anymore about that plz post up.
 
I always pause for at least a second on my chest just to make absolutely sure I don't ever get into the habit of bouncing at all.


.02,
Joker
 
Ask your broly to try 415 all the way down for his normal # of reps instead of stopping, and see if he fails early...

This will be your answer to which is harder.

Y always comes all the way down SLOW and explodes back up.
 
LOL If I touch my nipples with the bar, I definitely won't get full ROM! :D

Thanks, Spatts. I will tell him he is full of hoeey. The aerobic step as board works pretty good, btw. How many boards would you say that is?
 
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