Question on bench

[Grandk]

It was recommended to me to only go down 90 degrees on the bench instead of touching the bar to the chest. Personally, it feels better as there is a lot less stress on my shoulders and it forces me to control the weight all the way down and then back up without cheating by bouncing the bar. What are the pros and cons to a 90 degree bench? I feel that I still am getting the work done but saving the life of my shoulders at the same time. Any advice is much appreciated.

 

[Mike_Rojas]

Doing a full range of motion bench is essential. Some people train partials, but they still do the full bench.

 

[Grandk]

Is there a rule to how wide one's grip can or should be? I have long arms for my body and I am trying to figure out how to maximize results with less stress to my shoulders.

 

[FatRat]

Incline Bench will reduce the stress on your shoulders, and is arguably a better exercise for your chest...

 

[Liftbig]

Is there a rule to how wide one's grip can or should be? I have long arms for my body and I am trying to figure out how to maximize results with less stress to my shoulders.

in competition the max grip is 32 inches.

...anyways, if you want to reduce stress on your shoulders start tucking your elbows when you bench press, take the bar to your upper abs, and with a wider grip, this will allow for far less shoulder rotation.

 

[Grandk]

Right On

in competition the max grip is 32 inches.

...anyways, if you want to reduce stress on your shoulders start tucking your elbows when you bench press, take the bar to your upper abs, and with a wider grip, this will allow for far less shoulder rotation.

I will try that today. I do need to focus on more of an arch when benching and bringing the bar down to my upper abs. Thanks for everyone's responses.

 

[louden_swain]

If you want to work the triceps. . its fine.

However, with a half range, do not expect to stimulate growth in the chest.

 

[MsBeverlyHills]

Is there a rule to how wide one's grip can or should be? I have long arms for my body and I am trying to figure out how to maximize results with less stress to my shoulders.

inside hand spacing about the same distance as bet your armpit & wrist--about 20-22 inches.. the wider the grip- the more stress on shoulders.

 

[Exodus]

use a powerlifting style to reduce stress on your shoulders.

however......... just becuase you bring the bar down to your chest, doest mean you cant control it, and that you have to bounce it off your chest.

put on a weight that you can lower under control touch it to your lower chest/upper abs......... but just touch, dont let it sink in, then press it back up after a 1 second pause.

bad form in other words, is probably what is hurting your shoulders.

X

 

[Grandk]

use a powerlifting style to reduce stress on your shoulders.

however......... just becuase you bring the bar down to your chest, doest mean you cant control it, and that you have to bounce it off your chest.

put on a weight that you can lower under control touch it to your lower chest/upper abs......... but just touch, dont let it sink in, then press it back up after a 1 second pause.

bad form in other words, is probably what is hurting your shoulders.

X

I have adjusted my style on the bench and have had positive results. By touching the bar to my upper abs it has cut down on the total movement of the lift and it helps me to conserve strength for more reps and a better pump.

Once again, I appreciate everyone's feeback.

 

[Devastation]

The sooner you learn how to bench properly the more you will appreciate it later in life.

check this out

 

[bignate73]

.. the wider the grip- the more stress on shoulders.

thats questionable. its a matter of what style of bench you use. for a pec bencher...your statement is true.