Flat bench to the chest or couple inches above chest...
- 06-23-2008, 08:37 AM
- 06-23-2008, 09:31 AM
06-23-2008, 09:35 AM
i got into a discussion about this the other day at the gym actually. i agree you shouldnt bounce but i go all the way down, when i do bench, but i usually do dumbells though.
06-23-2008, 10:25 AM
06-23-2008, 02:50 PM
06-23-2008, 03:00 PM
06-23-2008, 03:34 PM
06-23-2008, 06:04 PM
06-23-2008, 08:04 PM
06-23-2008, 08:38 PM
06-23-2008, 10:33 PM
I was always taught the 90 degree rule. When your arms are parallel to the ground and the bend of ur elbow and bicep makes a 90 degree angle. This can me at ur chest, just above, or high above depedning on how big you are. Ive just always though anything past 90 degrees and ur hyperextending and getting more shoulder into it than chest.
06-24-2008, 01:06 AM
Ahhh benching to the neck, gotta love it. This is one of the better forms of bench press. I think the credit goes to Vince Gironda or something like that. I did it for a couple years right before I stopped benching, years of benching and push presses took their toll.
06-24-2008, 01:37 AM
all the way down to your chest..control it and dont bounce it....if it dont touch your chest it dont count!
06-24-2008, 02:10 AM
i say you start a poll so it's not so hard to count the number of votes for each, first of all second, i vote for a few inches above the chest. this provides constant tension as opposed to setting the bar on your chest for a second. also(for me at least) if i go all the way to my chest, my arms are bent way too far down and that puts even more emphasis on my delts. IMHO BB bench is just an ego lift anyway. there are way better exercises for pecs. try switching it up to DB bench, i bet you'll like it
06-24-2008, 11:28 AM
Why would anyone bench higher than the chest? I have seen peopel do this and as the weight gets hard the reps get shorter. If you want more chest recruitment do paused reps.
06-24-2008, 11:55 AM
06-24-2008, 12:36 PM
06-24-2008, 12:41 PM
06-24-2008, 02:23 PM
06-24-2008, 02:32 PM
I agree totally. When you put the range of motion equation into it, you will be surprised how much more work you are doing. For instance, your range of motion is 20 inches from start to finish. You subtract 2 inches off so now you are only doing 90% of what you could be. I say all the way down to a touch, pause and then explode up.
06-24-2008, 02:37 PM
06-25-2008, 11:53 AM
So, instead of learning the right way to bench, he's saying don't go all the way down. I think that's silly. As an aside, he's also incorrect about developing strength wrt range of motion. Check out the old russian manuals and writings from Medvedyev, Verkhoshansky, and Zatsiorsky.
As a powerlifter, I train full range of motion, and partial range of motion via boards, rack lockouts, etc. We also mess around with the force curve with bands, chains, etc. IMO most of the time there is no substitute for full range of motion. I'm talking about for either muscle growth, or developing a raw bench. Shirted lifting is another story.
Bring it down to the chest most of the time. Learn proper form, i.e. scapular retraction and the tuck/flare method of pressing and you'll be fine.
06-25-2008, 12:13 PM
06-25-2008, 12:24 PM
Touch your chest! If you keep your shoulder blades pinched back and take most of your shoulder out of the movement and don't bounce it off your chest, wouldn't it be better to go all the way down? Full range of motion...this seems like a no brainer to me!!
06-25-2008, 12:25 PM
all the way down...stop 3-4 inches before lockout keeping the stress on the pecs rather than the tri's. do the same for shoulders, but parallel on heavy days to avoid injury!
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