Quick Question on Bench Form

[ExtraMile]

OK, Iv heard a few differant ways to bench I just wanted to clear it up. Heres how I currently bench...
Grab the bar to my elbows are at about a 90 degree angle, lower the bar to touch my chest just above my nipples and press it up. I have my legs out in front but my knee bent so my feet are underneath where my glutes are on the bench...

Is right? If not how should I be doing it or doesnt it matter?

 

[dabuffguy]

It doesn't mattr where your feet are. I just put mine on the floor. Do what is comfortable. I don't even touch my chest with the bar.


There are some basic techniques that should be followed, but after that just do what feels right for you and gives you the end results.

 

[SouthernLord]

OK, Iv heard a few differant ways to bench I just wanted to clear it up. Heres how I currently bench...
Grab the bar to my elbows are at about a 90 degree angle, lower the bar to touch my chest just above my nipples and press it up. I have my legs out in front but my knee bent so my feet are underneath where my glutes are on the bench...

Is right? If not how should I be doing it or doesnt it matter?

Watch and learn my young friend..........

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[Peterlumberjack]

all spotters should watch this

 

[bblazer]

Only the back of your traps and your glutes should be touching - yuor back is arched and gut up high. Feet flat on the floor. Your head can move all around if it wants.

Put your ring finger on the rings of the bar. As you bring it down, you should feel your lats and arms compress. Let the bar touch the highest point on your body. If you are doing it right, it should be just above the base of your sternum and below your nipple line. When you feel the contact, explode up to lockout in a motion that is slightly arcing back to your chin but in reality only moves the bar back about 2-3" from where you touched your chest.

B-

 

[DaveTSI]

Watch and learn my young friend..........

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this video should be a sticky

great post southern



extramile do everything this guy says in the video, that is exactly how you should bench, to the T

 

[DaveTSI]

It doesn't mattr where your feet are. I just put mine on the floor. Do what is comfortable. I don't even touch my chest with the bar.

????? wtf

foot placement is extremely important for one, i can change my placement to get a bigger arch and get more leg drive and bench 20lbs more. why are you in a thread about correct benchpress form if you are dishing out advice like this, you "dont even touch your chest" cmon man wtf

 

[dabuffguy]

????? wtf

foot placement is extremely important for one, i can change my placement to get a bigger arch and get more leg drive and bench 20lbs more. why are you in a thread about correct benchpress form if you are dishing out advice like this, you "dont even touch your chest" cmon man wtf

The context of powerlifting vs. bodybuilding makes a big difference. I am not a powerlifter at all. That being the reason I don't touch my chest. I don't need to. I should specify that I don't touch my chest when I am lifting a heavy weight (full rep weight or a max). If I lift a light weight to warm up I bring it all the way down to the chest just to get everything loose and warmed up. Once I stack on the plates, I don't bring it all the way down to my chest. probably 2-3 inches above. That's already far past 90 degres on my arms.

If you are talk powerlifting, yes, you should always touch your chest everytime. You have to to complete a "full rep". If you are a body builder and not necesarrily concerned about presing 500lbs for a score, then you don't need to bring the bar to your chest if you don't feel comfortable doing it. You can get the growth stimulation without touching your chest.

Although this isn't always the best example to use, if you watch pro bb'ers and many of them don't touch the chest when they lift. You can find many videos on youtube of ronnie, jay, big name guys etc. not touching the chest and BarBell bench. It even looks like they are using a very small range of motion sometimes.


If you are a bodybuilder, it's up to you if you touch the chest or not. If you like it and it works, then go for it. If you don't like it, then you don't have to do it.


As for the feet placement, my comment was stupid. I realize that. What was on my mind and what I said didn't exactly reflect eachother and i didn't think it through. Obviously you wouldn't put your feet in a real goofy position like up in the air or indian style on the bench. I would assume everyone just puts their feet comfortably on the ground. If you are looking the do as much weight as possible, I guess you drive with your legs. I never really thought about it like that. I focus on using my chest as much as possible in the excercise as opposed to just ramming the weight up and down.

 

[PWR]

Great video!!! My shoulders are smoked from years of benching without total correct form. I always benched like a bodybuilder, back flat, bar straight down above nipple line. Yes I do have a fairly well developed chest but once I got with a powerlifter about 9 years ago and learned the correct way, my bench went up almost 50 pounds within weeks and I could feel immediate relieve from shoulders. Too bad I didnt know then what I do now,. Guys an improper bench have so much of a negative effect on your shoulders, it may take years to notice but when you do its almost too late.

 

[ExtraMile]

Watch and learn my young friend..........

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ah, thankyou, I dont bench anything like that lol. I would hit u up with some K but i gotta spread it around before givin it you again