proper bench press

[pasta]

proper bench press

I have a group that comes over to my house to work out. We were talking about what qualifys for a bench press. I was told that the arms should only go a little past 90 degrees or you over extend the muscle. want to clear this up. Thanks

 

[Mike80]

I stopp 2-3 inchest from my chest as I bring the bar down. I hate seeing guys bounce the bar off their chest.

 

[pasta]

yes i agree. I was told by a physical trainer and my father who i a certified trainer that you only go a little past 90 degrees with your elbows. I would just like to se what other people think and to have him see it in black and white. This is the best forum ive seen and i think i will get the best replys. Thank you

 

[marx]

I bring the bar down in a controlled motion, touch chest and pause, then explode up..

 

[genarr3]

I bring the bar down in a controlled motion, touch chest and pause, then explode up..

That's a bench press. Nothing else is acceptable.

 

[Diesil]

I agree with you 2. I always go down to my chest, anything else doesn't qualify for a rep.

 

[Hbone]

competitionn wise you must lower it to the chest touch, pause and press. If you are talking about physical wear on the body some advocate not flat benching at all.

 

[DaMan]

I bring the bar down in a controlled motion, touch chest and pause, then explode up..

That puts excessive strain on your humerus and deltoid (anterior, I think). Not sure about the rotator cuff. I was always under the impression that 90degs is chest, anything else starts working other muscles.

Other opinions?

 

[Diesil]

Thats y bench press is a power movement like squats and deadlifts, they all use more than one of the muscle groups.

 

[Belial]

About 50% of the pec's range of motion is worked over the bottom 3-4 inches of the movement, so don't short change it... If you just want a big chest, stick to dumbbells. If you want a big bench, then bench like a powerlifter. Touch and go.

 

[ROAD DOG]

In my opinion,you should bring the bar down to your chest and pause for a second or two then sxplode up.I think anything less and you are cheating yourself.

 

[cypionate]

down slow, touch chest, pause, then up.

 

[HorseBalls]

I like to unrack the bar and bring it down to just about five inches off my chest. A certified personal trainer said this was the correct thing to do.
I also do 1/8 squats because your knees will explode if you go any further.
This technique also allows you to lift heavier.

 

[el cubano]

Nothing erks me more than seeing guys doing a "half movement" just to allow them to "stack on" the weight. Shit, 1/8th squat? What kind of shit is that?

 

[Golfer18--old]

Nothing erks me more than seeing guys doing a "half movement" just to allow them to "stack on" the weight. Shit, 1/8th squat? What kind of shit is that?

I hear you bro. I see em' do it all the time. Not even half reps.

 

[HorseBalls]

cubano, anything deeper than 1/8 WILL cause your knees to explode!!!
I prefer to look cool with nine plates a side on the bar and fitness divas drooling on my feet.

 

[HorseBalls]

oh yes, and you always must do inverted twisting anterior suppinated leaping jumping jacks to get the blood flowing, prior to any movement. the certified personal trainer told me this also.
He's white and told me he was Mr Olympia last year, so I think Ill listen to him.

 

[ThickLEE]

cubano, anything deeper than 1/8 WILL cause your knees to explode!!!
I prefer to look cool with nine plates a side on the bar and fitness divas drooling on my feet.

Give me a break!!! You are not squating at all if you can not break parallel. Maybe YOUR knees will explode, but dont speak for everybody else POSER!!!!!

 

[Belial]

Uh, he was kidding.

 

[OXANDRIN]

anybody go super-slow while pressing?

 

[bignate73]

Give me a break!!! You are not squating at all if you can not break parallel. Maybe YOUR knees will explode, but dont speak for everybody else POSER!!!!!

if you take the blue pill, you receive a sense of humor and see just how far the rabbit hole goes. if you take the red pill, you wake up and remember nothing and just dont get it....

the choice is yours Neo.

 

[sysopt]

if you take the blue pill, you receive a sense of humor and see just how far the rabbit hole goes. if you take the red pill, you wake up and remember nothing and just dont get it....

the choice is yours Neo.

 

[cure]

Nothing erks me more than seeing guys doing a "half movement" just to allow them to "stack on" the weight. Shit, 1/8th squat? What kind of shit is that?

I totally agree with this comment and see it all the time.

 

[pasta]

Sorry I havent replyed earlier. I have talked with a lot of trainers and Im sticking to the 90 degrees. I will agree with Belial on the bigger chest with dumbells. I unfortunatly dont have enough weight in dumbells for me to use for that. My max power lift is 235lb. I can use 70lb dumbells for benching. I am 5'8", 162lb with 12% bodyfat. I think Im doing pretty good with what I have for genetics. There is always room for improvement.

 

[69Muscle]

I dunno Pasta, That 235 I saw you brought down twice only had your elbows at a 45 degree motion


Bounce off the chest baby!

 

[gymtime]

oh yes, and you always must do inverted twisting anterior suppinated leaping jumping jacks to get the blood flowing, prior to any movement. the certified personal trainer told me this also.
He's white and told me he was Mr Olympia last year, so I think Ill listen to him.

 

[hesselite]

cubano, anything deeper than 1/8 WILL cause your knees to explode!!!
I prefer to look cool with nine plates a side on the bar and fitness divas drooling on my feet.

lol!