Benching question

[SmellyHippy]

Let me start out by saying that I'm new to lifting, and I'm very glad that I found this forum. I've been browsing and finding a lot of useful information from all the members here. Thanks for the wealth of knowledge.

Last night I was doing chest/shoulders and working the flat bench press. When I lift I do not bring the bar down until it touches my chest; however, it comes very close, within an inch. my arms break the 90 degree plane when I come down. It's just very unnatural to drop the bar any lower. I have been seeing progress (I think), and after chest days my chest will be tender the next day. My question is, am I harming my progress by not actually touching my chest? Part of my justification is that I have a small chest, and if it were bigger, it would be touching, but I'm not sure thats legit.

Thanks everyone, and I apologize if this has been asked before.

[irishbrah23]

Ye its grand. Just keep progressing and increasing weight or reps or sets. Constantly improve. Iv added 12.5kg in 3 weeks to my my flat bench

[MaliaBot]

As long as you are ALWAYS getting the same distance from the chest, it's fine. It's when the distance starts to get bigger and bigger that there's a problem. It's easy to not cheat yourself when you always always hit your chest.

You're only cheating yourself if you don't go down the same distance every time. :)

[SmellyHippy]

Thanks for the replies. I do stay consistent in the distance from chest. Glad to know I'm not sabotaging myself.

[thehobbes]

Yeah it's fine, bringing your arms down too far on bb bench is unnatural for a lot of people's shoulders. You could always try dbs, it's usually easier to get full ROM that way.

[latebloomingmom]

not unusual to have some tenderness and pain in those chest muscles for a day or two afterwards...I always consider that a good sign:)

[SmellyHippy]

not unusual to have some tenderness and pain in those chest muscles for a day or two afterwards...I always consider that a good sign:)

Yeh, I actually get worried if I'm not tender. The way it was explained to me is that if it lasts for more than 2 days then I've probably overdone it, if it doesnt hurt at all, I probably could have pushed it harder.