Bench Press Form Faux Pas

[fortunatesun]

Arching your back is OK. It also reduces the distance the weight has to travel, important if your a powerlifter. Some people, however take it to the extreme, so that the weight only has to travel a partial distance. It's also not very safe to do, as it puts your spine in an awkward alignment.

 

[incurab1e]

Could someone explain why the bar should be dropped all the way to the chest - the trainers at the gym i use are saying it should only come down to about 6" from the chest to prevent unecessary strain on the pecs.

Is this bullshit or what?

Surely a full range of movement is what you want

 

[mrplunkey]

Could someone explain why the bar should be dropped all the way to the chest - the trainers at the gym i use are saying it should only come down to about 6" from the chest to prevent unecessary strain on the pecs.

Is this bullshit or what?

Surely a full range of movement is what you want

That 6" off the chest thing is great for 70 year old men who want to lift.

Otherwise, go for full range of motion. Lower the weight deliberately but slow-ish. Focus on both the eccentric and the concentric phases. Touch it to your chest -- don't bounce -- then explode off your chest. Then press upwards and let the bard gain speed as you press. Don't lock-out or snap your elbows, but gain speed all the way up to that.

And yeah... full range of motion 4 teh win.

 

[musketeer]

Could someone explain why the bar should be dropped all the way to the chest - the trainers at the gym i use are saying it should only come down to about 6" from the chest to prevent unecessary strain on the pecs.

Is this bullshit or what?

Surely a full range of movement is what you want

Those trainers are the same people who tell you to pull your elbows up to shoulder level to concentrate more on the chest and probably say to take your legs off the floor and cross them over the bench to isolate the pecs more.

The thinking behind not lowering the bar all of the way is logical because yourfront delt is increasingly involved as you lower the bar. The problem is that you will recruit less pectorals and more tricep using 'half presses'. ALSO and crucially, where you stop the bar will never be exactly the same if you are just stopping and reversing it in mid air, 'about 4-6 inches' fro your chest. The problem being that you will build up your strength in the top half of the movement and and remain weak past the reversal point. The one time you are lifting heavy and the bar goes a half inch too low then you will injure yourself. And the idiot trainers will say that the reason is because you lowered the bar too low!!!

 

[silver_shadow]

Those trainers are the same people who tell you to pull your elbows up to shoulder level to concentrate more on the chest and probably say to take your legs off the floor and cross them over the bench to isolate the pecs more.

The thinking behind not lowering the bar all of the way is logical because yourfront delt is increasingly involved as you lower the bar. The problem is that you will recruit less pectorals and more tricep using 'half presses'. ALSO and crucially, where you stop the bar will never be exactly the same if you are just stopping and reversing it in mid air, 'about 4-6 inches' fro your chest. The problem being that you will build up your strength in the top half of the movement and and remain weak past the reversal point. The one time you are lifting heavy and the bar goes a half inch too low then you will injure yourself. And the idiot trainers will say that the reason is because you lowered the bar too low!!!

amen

 

[thezan]

I hate it when you are on your last rep, and the dick who i should of never asked, completly grabs the bar putting it to rest and tells me it was all me!!!

check him of my list for spotters

 

[blut wump]

Those trainers are the same people who tell you to pull your elbows up to shoulder level to concentrate more on the chest and probably say to take your legs off the floor and cross them over the bench to isolate the pecs more.

The thinking behind not lowering the bar all of the way is logical because yourfront delt is increasingly involved as you lower the bar. The problem is that you will recruit less pectorals and more tricep using 'half presses'. ALSO and crucially, where you stop the bar will never be exactly the same if you are just stopping and reversing it in mid air, 'about 4-6 inches' fro your chest. The problem being that you will build up your strength in the top half of the movement and and remain weak past the reversal point. The one time you are lifting heavy and the bar goes a half inch too low then you will injure yourself. And the idiot trainers will say that the reason is because you lowered the bar too low!!!

Good post.

Thinking of the injury-prevention side of getting stronger is way more important than just getting stronger alone. Anything can go wrong when you're lifting and it's your own responsibility to ensure that your muscles have the overall strength to bail you out. That means using a full range of motion whenever applicable and using a full set of muscles whenever applicable. Strength imbalances and half-developed muscle systems are injuries waiting to happen.

 

[Introspective]

Those trainers are the same people who tell you to pull your elbows up to shoulder level to concentrate more on the chest and probably say to take your legs off the floor and cross them over the bench to isolate the pecs more.

The thinking behind not lowering the bar all of the way is logical because yourfront delt is increasingly involved as you lower the bar. The problem is that you will recruit less pectorals and more tricep using 'half presses'. ALSO and crucially, where you stop the bar will never be exactly the same if you are just stopping and reversing it in mid air, 'about 4-6 inches' fro your chest. The problem being that you will build up your strength in the top half of the movement and and remain weak past the reversal point. The one time you are lifting heavy and the bar goes a half inch too low then you will injure yourself. And the idiot trainers will say that the reason is because you lowered the bar too low!!!

k to you

 

[Iliketolift]

Wow....so you are supose to lower it to the chest...I;m so glad I've learned that 6 months AFTER I have started working out...
Thanks a bundle

 

[Scotsman]

I saw the coup de gras of bad form the other night. Guy was bowed up so bad the only thing making any contact was his shoulders and feet. He then did the gravity assist full bar drop where he used the bounce from his stomack and the flex in his huge arch to propel the weight up. My spine ached just from watching. He then proceeded to brag about how much weight he could do.

So in the midst of conversation I diliberately slammed him in front of everyone. I just told the kids around that they need to make sure to bench like I do, feet, ass, shoulders touching and lower the bar controlled, touch and then push. Of course I made sure the dousche was listening when I said it. He just walked off,LOL.

Cheers,
Scotsman