proper bench press

[pasta]

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

 

[Mike80]

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

 

[pasta]

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

 

[marx]

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

 

[genarr3]

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.

 

[Diesil]

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

 

[Hbone]

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.

 

[DaMan]

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?

 

[Diesil]

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

 

[Belial]

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.