press to chest or just above?
- 04-18-2007, 09:20 PM
- 04-18-2007, 10:58 PM
- 04-18-2007, 11:45 PM
The top half of a BP keeps more of the tension on the triceps. If you are trying to work your chest, then lower to your chest, pause, and press it back up focusing on squeezing your chest.
04-19-2007, 04:46 AM
04-19-2007, 05:02 AM
my natural movement comes down about 3-4 inches above my chest. For a long long time I used to drop it all the way down to my chest. My bench was stck at the same weight for yrs and i developed shoulder problems. i did some research on it here and found alot of info on the subject. It went both ways. now i let the weight come down to where it feels right and let er rip. My bench has shot up over the last 2 yrs.
Also, my chest development has increased 10 fold over that time with some good size and nice separation from top to bottom. Everyone is different, you have to listen to your body and go with it.
04-19-2007, 06:17 AM
04-22-2007, 09:55 PM
Touch the chest and go. Typically if people are having shoulder problems from bench pressing it is either bad form or muscle imbalance, or a combination.
04-23-2007, 08:17 AM
04-23-2007, 08:35 AM
04-23-2007, 06:52 PM
04-23-2007, 08:37 PM
04-23-2007, 08:58 PM
Are you tucking your elbows in when you do a full ROM bench?
If you are bending your elbows out wide BBer style, you will most certainly mess up and hurt your shoulders, tuck those elbows in and save yourself those sore shoulders, WITH the added ability of getting a full ROM.
Personally, I don't see the point in doing anything other than full ROM benches. If you are going to do anything less, than grab a board, and just do board presses at the height it feels most comfortable. I'd feel like a jackass stopping short of my chest and putting it back up.
04-23-2007, 09:27 PM
04-23-2007, 09:33 PM
Well when I lift, at the point that the bar is at my chest my forearms are perpendicular to the ground. Is that not right? I do dumbells sometimes too but I would much rather be able to do bb if I can.
04-23-2007, 09:41 PM
Drop it to just below your pecs, just above your upper abs. The path of the bar should have an arc to it.
Tuck your elbows on the way down, (not too much whereas you lose power)... rotate your elbows out on the way up near the top of the movement. This should help alleviate shoulder issues for the most part, and still provide max power throughout the lift. Have your shoulder blades retracted and maintain an arch in your lower back. You should have a stable strong base with your legs, holding off your toes at the top, but as you lower the bar you should push off your heels.. this will maximize the arch and shorten the distance, saving energy and allowing for greater lifts.
Flat bench still can be notoriously hard on the shoulders.. especially when done like the average bodybuilder, with flared elbows, bouncing it off the chest and such.
04-24-2007, 06:49 PM
04-24-2007, 07:19 PM
Don't drop it above your nipples. Gotta drop it to JUST below them, like where your chest just drops off and turns into your upper abs.
As for pauses, that's how you do them if you want to compete. Personally I do alot of switching back and forth between touch n go's, pauses, negatives with a touch n go, and negatives with a pause. A little of everything really.
I don't know if this was mentioned, but make sure you have your grip wide enough as well. I see alot of people using a grip that's right in the middle between a regular flat BP grip, and a close grip bench grip.
04-24-2007, 08:08 PM
04-26-2007, 10:40 PM
04-26-2007, 10:41 PM
double post sorry
Last edited by jasonschaffin; 04-26-2007 at 10:50 PM. Reason: stupid computer
04-26-2007, 11:28 PM
Haha I agree. I hate when I see guys at the gym like "did you just see me? I hit 265 on incline 6 times." "Yeah and I also saw that you turned it pretty much into a flat bench when you pulled your @ss about a foot and a half off the bench." The worst i've ever seen (also the funniest) was this guy in high school. We were working out for football and he was a small guy. 5'5" probably about 115 (he wasn't on the team...he was just around.) Anyways...the guy worked out and he comes in and puts 215 on a machine. My other buddy is spotting him (on a machine...yes...ridiculous but he wanted someone to spot him.) My buddy was putting like all of his might into spotting this guy..and he finally gets one rep. Gets up and runs around screaming "I benched 215!!! I benched 215!!!" Of course I called him out cause I'm an @ss hole. haha
04-27-2007, 06:44 AM
04-27-2007, 04:03 PM
04-27-2007, 04:27 PM
04-27-2007, 05:59 PM
Big ****in' deal. Go train and who gives a **** about how other people do it. Judging someone on the shirts they wear? That's ridiculous.
How about this, I'm judging you on how you are representing yourself right now.
It's training... it's not a ****in' fashion show. Do it for yourself. That trivial **** doesn't affect you, and all you end up accomplishing is sounding like an insecure prick when you judge others. It's not like we need more things to piss us off.
04-27-2007, 06:06 PM
04-27-2007, 06:45 PM
04-27-2007, 08:27 PM
Thanks for the heads up though Vic, sometimes it just feels good to vent about the people who come to the gym to socialize and do curls in the squat rack, etc.
04-27-2007, 08:43 PM
Dave, the paradox was part of my point.
Me coming off vehemently angry over your post is about as logical as you being pissed off at sleeveless shirts. Your post doesn't affect my life, nor does that person's choice in gym attire... or that person who chooses to carry on a converstation on his cellphone. The world is full of people that seem ridiculous to the other half, we just make do and try not to eat each other.
04-27-2007, 09:17 PM
04-28-2007, 01:10 AM
I understood what you meant. It is kind of annoying. I'm not going to pretend I don't glance over at the mirror from time to time. But it can get ridiculous with some of these guys. And it seems to me like most of these guys become the reason gyms go to ****. They don't care if the gym keeps the good ****. They just want machines and mirrors. I HATE that. My gym just got rid of the standing and donkey calf raises. They threw away the belt you can add weight to for dips. They got extra machines...AND they turned the power lifting room into a group cycling room. THERE'S ALREADY 2 CYCLING ROOMS!!!!! BASTAAAAAARDS!!!! And they acted like I was ridiculous for asking for that damn belt. "Oh...haha..we through that old thing away." Man I'm off topic.
04-28-2007, 11:54 AM
what the hell? are you guys complaining about people who wear sleeveless shirts? i understand the people like the ones that dont use full range of motion being funny but how does someone that wears a sleeveless shirt bug you in the least. sounds more like you are jealous cuz you cant where a sleeveless shirt.
use full range of motion and one day you will be able to fill out the baggy long sleeve shirt you wear.
04-28-2007, 03:50 PM
I don't really give a sh!t what kind of shirts people wear. I'm just complaining about ROM and the lame equipment that's came up in my gym now.
04-28-2007, 04:20 PM
04-28-2007, 07:30 PM
Yeah I don't think anyone was complaining about sleeveless shirts as a whole. Just those guys that come into the gym with them wanting to just stare in the mirror all day. Also the point of kids doing the preacher bench with a dumbell in the right and a cell phone in the left.
04-28-2007, 08:45 PM
04-29-2007, 12:51 AM
Hey, I think you handled it well Dave.
04-29-2007, 08:54 AM
04-29-2007, 02:23 PM
I think it depends on what you want to accomplish.
Ive noticed that when I dont go all the way down, I can lift more and do more reps. Ok, so that obvious.
When I first started working out, I always went all the down. And now, im trying out not going all the way down. It seems to be working better for me for increasing strength. Size gains I have not noticed a large difference on either.
I think people should try both for a bit, and try to measure the gains in strength and size. YOu might not get total muscle development from not going all the way down though. But, on the other hand, the more weight underneath you, the more growth hormone is released ie. (the principle behind the 3 master compounds).
If you want total chest development, do some flys and go as low and wide as you want.
04-29-2007, 06:38 PM
I think you you are contradicting yourself personally. I mean are you really getting strength gains? No most likely not, the weight is just easier to lift because you aren't going all the way down. You didn't really get any stronger, you just found a way to make it easier to do more weight with the amount of strength you have.
It's like a guy that gains 50 pounds out of a new bench shirt. And now he thinks his bench shot up 50 pounds and he gained 50 pounds of strength on his bench. No, not even close, he just found out how to make it easier to bench with the strength he had.
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