Bench Press...

SHR3DD3D · 10-28-2009, 11:17 AM

So i when i bench i usually go down to about an inch maybe 2 from my chest, it just feels akward if i go down any lower, i can do it but its like i really have to stretch to bring it all the way down. Am i hurting myself from not going all the way down, or should i just do what is comortable to me, to avoid maybe idk injury?

JBrook · 10-28-2009, 11:20 AM

Do what is comfortable. I tore my rotator cuff benching in hs, although I still do full range of motion now. Dont want to tear your rc, yours may be weak or not real flexible, if its not easy to do a full rom dont force it.

aman88 · 10-28-2009, 01:41 PM

do what you can comfortably. full range of motion is best, but still stop at the point where you feel comfortable.

pepous · 10-28-2009, 02:08 PM

Hello,
this is my fist post..

I want to ask you, do you know why am I shudder when I train bench press?

TonySturch · 10-28-2009, 02:09 PM

Wide grip, elbows out, stop a little short. If you want full ROM, tuck your elbows in a little closer, and use a slightly narrower grip, and bring the bar down a little lower on the chest. I like to alternate between the two styles.

TonySturch · 10-28-2009, 02:12 PM

Quote:

Originally Posted by pepous

Hello,
this is my fist post..

I want to ask you, do you know why am I shudder when I train bench press?

Youre shaking because your stabilizing muscles are not developed. Keep practicing and eventually youll be able to bench without shaking.

Bakerrboyyy · 10-28-2009, 03:51 PM

Quote:

Originally Posted by SHR3DD3D

So i when i bench i usually go down to about an inch maybe 2 from my chest, it just feels akward if i go down any lower, i can do it but its like i really have to stretch to bring it all the way down. Am i hurting myself from not going all the way down, or should i just do what is comortable to me, to avoid maybe idk injury?

Iv always benched missing out those last 2-3 inches and my chest is my biggest asset, partials are a good way to train on compounds like this, anyway as long as your doing good flys inclines dips and stuff its all good!

Anyway correct me if im wrong but i beleive the weight shifts more on your shoulder muscles in those lower few inches, which is what does the damage because your anterior delts arnt as larger muscle as you pecs

MWheatley · 10-28-2009, 04:00 PM

Consistent stretching will not only allow you get a full ROM over time but is healthy to do regardless. Like others have said - Dont force it

TheNeenz · 10-28-2009, 04:06 PM

Stretch man. But do this after you lift. People may disagree with me on this topic, but stretching deactivates the CNS and will hamper your lifts. Warm up with plyos. I've found that thera band work also helps increase your ROM

nslinkard · 10-28-2009, 04:24 PM

when you go all the way down to your chest it is hard on ur shoulders/ rottery cuffs, thats how i hurt my shoulders, the bench press is mad to be stopped and inch or 2 from ur chest

sircharles032 · 10-28-2009, 04:29 PM

Quote:

Originally Posted by nslinkard

when you go all the way down to your chest it is hard on ur shoulders/ rottery cuffs, thats how i hurt my shoulders, the bench press is mad to be stopped and inch or 2 from ur chest

To say that you're doing it incorrectly by going all the way down is a bit much. If you hurt your shoulders I'd bet your form is more at fault than the fact that you didn't stop an inch above your chest.

Jrahe42 · 10-28-2009, 04:48 PM

Quote:

Originally Posted by TonySturch

Youre shaking because your stabilizing muscles are not developed. Keep practicing and eventually youll be able to bench without shaking.

some ppl just shake due to nerves from the central nervous system or something like that. my friends benches 285 and shakes even when hes putting up 135. im pretty sure his stabilizing muscles are strong enough for 135

zildjian_4 · 10-28-2009, 05:21 PM

over time people become unflexible if they dont always stretch. not touching your chest isnt a genetic problem, its a flexibility issue. so, i wont go over how to do a proper bench here but read some bench articles to make sure youre doing it right and then if you still cant touch, work on your flexibility.

PatFel · 10-28-2009, 05:46 PM

just do heaps more bench and try to go a little bit lower at a time, over time you will get used to it and you will be going lower and you chest will be getting bigger, so i will be easier to touch your chest if it sticks out more! some guys i know can't get a real good stretch with BB at all because they can't go below their chest level and so have to use DB presses as supporting exercises to train for that last little bit