Bench... breaking 90 on barbell

Page 2 of 2 First 12

  1. I say don't be a ***** and use full range of motion(granted you can do so injury free). Even if focus shifts slightly more to shoulders. Chest is a compound movement So you got more than just pecs to worry about.

    If your want more chest fiber recruitment stop wasting time worrying about when you should stop and worry about technique. And no I don't mean by watching that video previously mentioned, which is good btw but not talking about hypertrophy per say, and go read Lyle mcdonalds article "how to Bench with the chest". You gotta focus on how your chest works and not trying to push the bar away as much trying to use your chest to brin your arms in. Anyways just started using his tips mentioned in the article and it does get me more soar and fatigued.


  2. The Tate video makes some good points especially about keeping the elbows tucked in. As soon as your elbows flare out you put alot of strain on the internal rotators of the shoulder and risk cuff injury.

    I benched with elbows flared, wide grip, and took the bar to my chest for several years and always struggled with shoulder injuries. As soon as I started tucking my elbows, narrowed my grip, and started bringing the bar to an inch above my chest... Injury stopped, My chest blew up and strength increased.

    There is no need to touch your chest IMO, but only going to 90 would leave the bar about 10'' above my chest, so I don't think that's far enough for me personally.

    But the stretch you get from using full rom can easily be acheived with flys, so why risk injury with bench
    •   
       


  3. Quote Originally Posted by bluehealer View Post
    Rosie, this brings up more questions for me. My shoulders measure 22" across, my grip on the bar is 36" wide. Would you consider this normal or wide? And, what is considered close grip?

    Jim
    Jim, I only touch my chest when using a light weight, 135 or so, which I know I can do 20+ reps. I only touch my chest for a slow concentrated 10 reps. I try full ROM at like 185 and 225 but I always do like 1-5 reps full ROM and then finish off my set doing 90 degrees.

    I feel the same on squats, its up to your body to be honest, 90 degrees is ideal, but some people have longer legs than upper body, like me, and its near impossible to go 90 degrees when using a heavy weight. I end up at like 75 degrees or so when I squat above 300, I can do 95 on 225 and 135 easy, but above 300 it just hurts my back too much. I always try to do my compound movements naked, without any accessories so I never use a belt. I use versa gripps for deadlifts though because my wrists are just too small to handle more than 250. I can only get like one rep or so with 315 before my calluses hurt like hell. I am no competing power lifter so I don't consider these half reps. I still feel bad when I cant do full ROM but I understand its just not possible sometimes.

  4. arch back, keep tight, and keep elbows in. shouldnt have a problem
    Serious Nutrition Solutions

  5. Quote Originally Posted by Movin_weight View Post
    The Tate video makes some good points especially about keeping the elbows tucked in. As soon as your elbows flare out you put alot of strain on the internal rotators of the shoulder and risk cuff injury.

    I benched with elbows flared, wide grip, and took the bar to my chest for several years and always struggled with shoulder injuries. As soon as I started tucking my elbows, narrowed my grip, and started bringing the bar to an inch above my chest... Injury stopped, My chest blew up and strength increased.

    There is no need to touch your chest IMO, but only going to 90 would leave the bar about 10'' above my chest, so I don't think that's far enough for me personally.

    But the stretch you get from using full rom can easily be acheived with flys, so why risk injury with bench
    x2, x2, x2, and x2
    •   
       


  6. depends on your overall goals for bench press and your technique......

  7. Quote Originally Posted by blackcj7 View Post
    depends on your overall goals for bench press and your technique......
    kinda like 1/4 squats huh?
    Serious Nutrition Solutions

  8. I think there are a lot better options for quad development then 1/4 squats

  9. Quote Originally Posted by blackcj7 View Post
    I think there are a lot better options for quad development then 1/4 squats
    Psh, that's not what my quads are sayin.

  10. I wish my quads talked, but I'm pretty sure they would tell me never to do GVT again

  11. im gonna say it goes with personal goals..... but dont you hate those people who put on like 315 and go a couple inches down and come out saying they repped 315 for 5 jeez i cant stand that iv always liked touching the chest... wat do u guys think about pause presses? resting the bar on chest for a couple seconds then finishing the press im sure it puts alot of strain on the shoulders iv been in a couple competitions for college where they required us to pause on the chest for 2seconds

  12. as long as you are not allowing the bar to completely rest on your chest and you are able to keep the tension from the eccentric portion of the lift. Either way it will be harder on the shoulders, personally I wouldn't do them too often because they start to effect my shoulders. I would incorporate them in your routine though almost the same as adding negatives.

  13. I hate pausing. I feel it's slot of risk for little benefit, but that's personal opinion, I am not saying others should follow that theory.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  14. Just out of curiosity if some of you guys are only going to 90' with your elbows why even bench press at all? Why not just do a floor press where you are using that limited motion but still having a consistent spot to touch every time.
    Muscle Pharm Rep

  15. Quote Originally Posted by blackcj7 View Post
    I wish my quads talked, but I'm pretty sure they would tell me never to do GVT again
    I hear ya. Tried 5x20 before... no thanks.

  16. I have personally had a lot of issue with shoulder joint issues. I hurt my rotator cuff in the military and it hasn't been the same since. I could never continue training and was always an off again off again weight lifter because of shoulder and knee problems. A friend told me he had the same issue and started not breaking 90 degrees and it helped him immensely. I did the same thing and I haven't had an issue since. I can obviously put up more weight this way too. I don't know if my chest is getting a better workout, but it's getting a workout and I can continue to go to the gym. This is definitely better. Whether your issue is the same, who knows? But it works for me and who really cares how far you go down? Honestly, bench press may be a cornerstone of weightlifting, but as far as strength goes in any type of normal situation, it's the most worthless lift of all. When do you need to use your pecs normally for any type of work whether it be your profession or at home? More importantly, when would your strength from your chest to a few inches out be necessary? I say, if you can build your chest with less risk than that's the way you should be doing it. I go a little below 90 sometimes but I never touch my chest anymore. I've been adding mass too. So it works!

  17. Dont listen to these guys. Check it out, what you do is throw on about 315, somthin lite like that, let it bounce off your chest and then throw it to the roof, catch it and repeat the process 8 to 10 times. Itll get you there quick. Payments for more extreme lifting advice can be made by PayPal or money order just go to: Idontknowwhatthe****imtalkinga bout .com for more helpful advice.
    Pain is weakness leaving the body.

    Current goals: Throw heavy **** around, look good naked, kill.

  18. Quote Originally Posted by OEFHajHunt10 View Post
    Dont listen to these guys. Check it out, what you do is throw on about 315, somthin lite like that, let it bounce off your chest and then throw it to the roof, catch it and repeat the process 8 to 10 times. Itll get you there quick. Payments for more extreme lifting advice can be made by PayPal or money order just go to: Idontknowwhatthe****imtalkinga bout .com for more helpful advice.
    Oh yeah, this is what I meant to type. I don't know what that other stuff was. Forgive me...I was WAY off earlier. Don't forget though, keep your feet on the bench, lift your pelvis as high as possible, and flail it to and fro simultaneously with the bounce. It's called form, get some! Haha.

  19. And you see calidood is exactly right about the form. form, form, form but never before weight. Its all about the weight, form comes second. Good additive calidood, i like the touch on hip placement, the innerward thrusting motion is a must when it comes to bench.Payments for more extreme lifting advice can be made by PayPal or money order just go to: Idontknowwhatthe****imtalkinga bout .com for more helpful advice.
    Pain is weakness leaving the body.

    Current goals: Throw heavy **** around, look good naked, kill.
  •   

      
     

Similar Forum Threads

  1. Flat Bench vs. Incline Bench
    By noviceiron in forum Training Forum
    Replies: 84
    Last Post: 10-17-2010, 03:33 PM
  2. Breaking through 200 lbs
    By silverSurfer in forum Bulking
    Replies: 28
    Last Post: 10-05-2009, 01:11 PM
  3. Replies: 18
    Last Post: 09-24-2009, 12:44 AM
  4. barbell flat bench. I've been stuck for about a month now
    By Bruce9241 in forum Training Forum
    Replies: 6
    Last Post: 04-23-2009, 09:51 PM
  5. Flat Bench VS Dumbell Bench
    By The Flash in forum Training Forum
    Replies: 35
    Last Post: 02-28-2008, 02:32 AM
Log in
Log in