Proper bench press technique?

[dabullj99]

What will have better results using the barbell on a bench; come all the way down using the full range of motion or only to a 90 degree angle? Please take into consideration all body types (short arms compared to long arms).

[Mr I]

I think generally you should do the whole thing (full range of motion, but not over stretch).

there is a case for using constant tention technique, I do that sometimes and it gives a better pump.

[BBAddict]

I used to do 90degrees and switched to full ROM and have definitely seen better growth from full ROM. It took awhile to build up my strength to do the same weight with full ROM (especially since I'm lifting with a torn and partially torn rotator cuff!), but it's been worth it.

[shortz]

If you are looking to save your shoulders, keep elbows tucked and the bar should come down closer to your ziphoid process (the spot where the sternum ends).

[bonebreaker]

Originally posted by shortz
If you are looking to save your shoulders, keep elbows tucked and the bar should come down closer to your ziphoid process (the spot where the sternum ends).

Right on! I've had two shoulder surgeries to prove it. I had bone spurs too, but I really think not using proper technique aggravated it more. BB

[The_Jarhead]

Originally posted by shortz
If you are looking to save your shoulders, keep elbows tucked and the bar should come down closer to your ziphoid process (the spot where the sternum ends).

If you going to that you might as well not even do them if your working chest. Doing it that way will do very little for chest, But is great for your Triceps.


I have bad shoulder issues Dislocated it twice and torn my rotator. If I go below 90 with anything heavy it hurt bad. So I'll do a few full ROM light warm ups and then go heavy for 2 -3 sets but not go below 90.

[Shibby]

From my expierence, you want to keep your arms at a 90 degree from your body. As for how far to go down, I really think it depends on the person. There is a fine line where your chest extension stops and the focus goes on your shoulders and back. The 90 degree I think your talking about is more of a good reference point. More or less from there is specific to the person.

[bonebreaker]

The width of your grip has more to do with hitting the triceps more than your pecs. The wider you go, the less triceps you use. BB

[shortz]

Originally posted by bonebreaker
The width of your grip has more to do with hitting the triceps more than your pecs. The wider you go, the less triceps you use. BB

Pretty much true...but, if you think about it, a wider grip will cause your elbows to be out anyway, opposite of being tucked.

[bonebreaker]

Originally posted by shortz
Pretty much true...but, if you think about it, a wider grip will cause your elbows to be out anyway, opposite of being tucked.

Very true, you just have to be aware at all times what your position is, and concentrate on keeping your elbows at a point that doesn't put too much stress on your shoulders. BB

[Stonecold54]

Re: Proper bench press technique?

Originally posted by dabullj99
What will have better results using the barbell on a bench; come all the way down using the full range of motion or only to a 90 degree angle? Please take into consideration all body types (short arms compared to long arms).

are you bench pressing for competition? if not I would not include it as a bodybuilding movement...I know someone will pipe up and say they built their chest with just benching but it is NOT an effective movement for most of the population...if you do want to still do it I would highly recommend doing a set of either flat-bench flyes or machine flyes and then IMMEDIATLEY jump on the bench and do your set...your chest muscles would be pre-fatigued giving it a better workout since the strength ratios would be offset for a few minutes giving your chest a better workout.

[dabullj99]

Thanks for the advice people; its just what i thought you guys were going to say just wanted some insite from others.

[Eisenfaust]

Re: Re: Proper bench press technique?

Originally posted by stonecold54
are you bench pressing for competition? if not I would not include it as a bodybuilding movement...I know someone will pipe up and say they built their chest with just benching but it is NOT an effective movement for most of the population...if you do want to still do it I would highly recommend doing a set of either flat-bench flyes or machine flyes and then IMMEDIATLEY jump on the bench and do your set...your chest muscles would be pre-fatigued giving it a better workout since the strength ratios would be offset for a few minutes giving your chest a better workout.

i agree w/ stonecold54 if you work on bench for size, you just build mostly on the outer edges and the middle of your chest is not really affected