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  1. #1
    Registered User LukeMcD's Avatar
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    Bench press - where should the bar touch? [REPS]

    Where should the bar touch on the bench press? I've heard mixed opinions - some saying closer to the neck, on the line of the nipple or below the chest.

    If someone could mspaint a red line across this image to show where the bar should touch at the bottom of the rep it would be much appreciated:

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  2. #2
    Registered User FueledByYelyah's Avatar
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    An inch from the chest, or the chest itself is what I usually do
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  3. #3
    Registered User skinsfan15's Avatar
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    Draw a imaginary line from nipple to nipple. That's where the bar should come down.
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  4. #4
    Under Construction unity's Avatar
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    Originally Posted by LukeMcD View Post
    I've heard mixed opinions - some saying closer to the neck
    just wondering... who says this?
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  5. #5
    Registered User LulzYeah's Avatar
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    Does it matter much on where does the bar touches? Does it affect the whole chest growth or does it work other parts of chest more?
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  6. #6
    I Am A Registered User alexbowley247's Avatar
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    Bottom of sternum for me, less shoulder grief and I can actually touch my chest, just remember to bring your shoulders back and pinch them together

    For building a chest though, providing your shoulders aren't jewed, then nipple line. I feel it engages my chest more, but not worth the shoulder pain.
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  7. #7
    'Defiant to Injuries' Ironlife's Avatar
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    Bringing the bar lower to the nipples brings in the powerful lower pec muscles and involves a heap of anterior delt, this is a good way to go.
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  8. #8
    Registered User StupidK4's Avatar
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    I prefer right under the nips with a wide base and slightly arched back.
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  9. #9
    Registered User JrFive's Avatar
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    I think it more so depends what area of the chest you want to be targeting more. If Incline Have it right at the top of your chest. Decline under your chest and flat would be right in the center to target both muscles.

    Also I don't mean to derail this thread but What about the arm/hand position.
    Just to clarify. The wider the grip the more chest/Shoulders correct? and the closer the grip
    the more tricep and chest? Also the positon of the arm I always though it should almost aligned with the shoulder
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  10. #10
    Banned Labello's Avatar
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    depends what your goal is ...maximum contraction (for chest) or maximum weight.
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  11. #11
    Registered User LulzYeah's Avatar
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    Originally Posted by LulzYeah View Post
    Does it matter much on where does the bar touches? Does it affect the whole chest growth or does it work other parts of chest more?
    Bump on that question.
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  12. #12
    Tennis Freak UltimateAeroSSC's Avatar
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    Originally Posted by skinsfan15 View Post
    Draw a imaginary line from nipple to nipple. That's where the bar should come down.
    This exactly. Don't be bringing it down to your neck or anything. That could be one hell of an injury/death.
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  13. #13
    Do I even lift? BenW22's Avatar
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    Tuck elbows, bring bar to nipples or just below, touch chest.
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