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proper bench press


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about proper bench press within the Weight Training & Weight Lifting category.

Excerpt: I have a group that comes over to my house to work out. We were talking about what qualifys for a bench press. I was told that the arms should only go a little past 90 degrees or you over extend the muscle. want to clear this up. Thanks

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  1. #1

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    proper bench press

    I have a group that comes over to my house to work out. We were talking about what qualifys for a bench press. I was told that the arms should only go a little past 90 degrees or you over extend the muscle. want to clear this up. Thanks

  2. #2
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    I stopp 2-3 inchest from my chest as I bring the bar down. I hate seeing guys bounce the bar off their chest.

  3. #3

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    yes i agree. I was told by a physical trainer and my father who i a certified trainer that you only go a little past 90 degrees with your elbows. I would just like to se what other people think and to have him see it in black and white. This is the best forum ive seen and i think i will get the best replys. Thank you

  4. #4
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    I bring the bar down in a controlled motion, touch chest and pause, then explode up..

  5. #5
    Muscle Pimp genarr3's Avatar
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    Originally posted by marx
    I bring the bar down in a controlled motion, touch chest and pause, then explode up..
    That's a bench press. Nothing else is acceptable.

  6. #6
    Amateur Bodybuilder
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    I agree with you 2. I always go down to my chest, anything else doesn't qualify for a rep.

  7. #7
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    competitionn wise you must lower it to the chest touch, pause and press. If you are talking about physical wear on the body some advocate not flat benching at all.

  8. #8
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    Originally posted by marx
    I bring the bar down in a controlled motion, touch chest and pause, then explode up..
    That puts excessive strain on your humerus and deltoid (anterior, I think). Not sure about the rotator cuff. I was always under the impression that 90degs is chest, anything else starts working other muscles.

    Other opinions?

  9. #9
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    Thats y bench press is a power movement like squats and deadlifts, they all use more than one of the muscle groups.

  10. #10
    Pro Bodybuilder Belial's Avatar
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    About 50% of the pec's range of motion is worked over the bottom 3-4 inches of the movement, so don't short change it... If you just want a big chest, stick to dumbbells. If you want a big bench, then bench like a powerlifter. Touch and go.

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