Range Of Motion on Bench Press for maximal stress on chest

[WannaBPowerful]

I have heard all kinds of theories on the correct range of motion for benching. Heres what iv heard:

1. Dont touch your chest. Stop the bar 1-2 inches before it hits your chest. This is based on the shoulders rotating or something like that and taking some stress off the chest. Im not sure.
2. Dont lock out. Stop the bar 1-2 inches before lockout, bec the triceps take over most of that part of the lift and provides a slight resting period for the chest.
3. Keep your elbows flared out and directly under your hands, so the shoulders and triceps dont take over too much of the lift, and most of the weight is directed ont he chest.
4. Keep your shoulders down and back, to minimize shoulder involvement in the lift.

Right now i only go with #4. All feedback is welcome. I would like to know a few questions...

1. Which of these hold true?
2. Would a full range of motion be more beneficial to the chest.
BASICALLY WHAT IM LOOKIN FOR IS MAX STRESS ON THE CHEST AND MINIMAL TRI AND DELT INVOLVEMENT. karma to all who give me some useful info and help me out. THANX

 

[The Shadow]

never do half movements - unless rack work

 

[johnb]

I've heard all of those things before and since you want to keep a full range of motion, I'd say number 3 is the one to go with.

Powerlifters do exactly the opposite to minimize chest involvement in the bench.

Still, your best bet is to experiment and find out what works best for you.

 

[Lord_Suston]

stopping the bar before you touch your chest is a good start but only if you pause and remove all momentum from the lift and don't rely on your ligaments and tendons to strtetch and flex back and help move the weight. I try to barely touch my chest pause and then lift, none of the weight is resting on my body and there is almost no momentum involved....

 

[Greek Freak]

I agree with pretty much everyone, you wanna stop the bar slightly above your chest and pause for a second. You want to go with form type number 3 except you have to watch the stress it places on your elbows. You never want to lock out in any movement, because keeping constant tension will put more stress on the muscle. Pretty much I would use as much weight as I could while still doign a slow and controlled movement. Focus on contracting your chest when your pressing the weight upward..almost try and drive with your chest and just kinda have your arms act as somethign to relay that drive. Kinda like with back movements how you wanna pull like there is a string attached to your elbows and contract your back for the last part of the motion.

 

[The Shadow]

stopping the bar ABOVE the chest is bullshit

 

[Greek Freak]

I dont mean to stop like 4 inches above your chest, just dont let it rest on your chest..i see some guys let the bar like sink into their ribs and then kinda flex/move/start pressing to get it back up again...you want control and tension the whole time.

 

[b fold the truth]

You guys touch your chest with the bar?????

B True

 

[wildonsquats]

How about actually concentrating on the chest muscles at the bottom of the movement so you use less shoulder? I find that if I do this I get a better contraction, and feel less in the shoulder area. But thats just me, I've never had my bench limited by my shoulders or tri's, just my chest.

 

[bishonen]

To get that 'little bit more' chest involvement, you could trying using a cambered barbell rather than a straight one. Though I've been lead to believe that can play hell on your shoulders if you aren't careful.

Dumbbell bench presses, where I can go that extra little bit down, have worked my chest like barbell benches never had. I'd think they mechanics are pretty similar. Besides the static bar vs. movable dumbbells, that is.

And with a cambered bar, you don't have to worry about touching the bar to your chest.