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  1. #1
    Registered User big__chris's Avatar
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    Touching your chest on bench press

    Do you touch your chest (without bouncing) on every rep, or do you go really close? I want to know what is the best way for gaining mass, and good form in general. Most people that I see touching the bar to their chest usually bounce which is no good, so I thought maybe just coming really close is the best?
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  2. #2
    BOSNIAN Brah punkt's Avatar
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    Originally Posted by big__chris View Post
    Do you touch your chest (without bouncing) on every rep, or do you go really close? I want to know what is the best way for gaining mass, and good form in general. Most people that I see touching the bar to their chest usually bounce which is no good, so I thought maybe just coming really close is the best?
    Or you just dont bounce the bar...
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  3. #3
    Banned MrMisanthrope's Avatar
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    Given the vast majority of people just bounce the last 3 inches I don't see a point. I do a close grip low bar bench that comes down to 2-3 inches above my diaphragm, and I couldn't give a rat's ass if I officially touch my chest or not.
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  4. #4
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    Some people like to go all the way down some people like leave a LITTLE space as long as you get a GOOD STRETCH on the pec and its comfortable. Its how it feels for YOU really!
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  5. #5
    Do I even lift? BenW22's Avatar
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    Touch your chest, don't bounce.
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  6. #6
    Registered User GeneralSerpant's Avatar
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    I rest it there, as to call for explosive srength.
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  7. #7
    Registered User dnixon's Avatar
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    I make it touch but dont bounce. I touch my nipples with the bar
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  8. #8
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    With DB - yes.
    With BB - no.
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  9. #9
    Registered User Ripebear's Avatar
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    I think in competitions you must SLOWLY lower the bar to your chest, and hold it there until judge says (touching) and when he says you push back up. You aren't balancing it on your chest just touching. But if your not a powerlifter It's a matter of personal choice. I tend to touch my chest to make sure I get full ROM. ROM > EGO.
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  10. #10
    Registered User yehbudyy's Avatar
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    i never touch my chest, seen lots of vids saying it will result in shoulder/rotatorcuff injuries so i just go down till my arms are a bit more thandegrees, dunno if thats just broscience though.Supposeit depends on how big your chest is ?
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  11. #11
    Registered User ab1992's Avatar
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    i touch the bar to my chest, in a slow controlled motion, so that i dont bounce it, thats why you should go slow on the negative and explode on the positive
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  12. #12
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    Im not comfortable going much past 90 degrees, its all about whats comfortable to you, just dont bounce it.
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  13. #13
    Registered User k9pit's Avatar
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    touch the chest in all but maybe the last rep or 2 (i.e., in a 10 rep set).

    if I'm doing 8 reps or less I try to touch every rep.
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  14. #14
    Registered User Protege385's Avatar
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    This thread explains a lot of the estats I see on bb.com. Touch your chest, you aren't going to snap your r cuff off touching your chest with 185. The "bounce" that you're seeing might be the release of elastic energy built up from the descending portion of the lift.

    http://www.livestrong.com/article/10...exercise-tips/

    I always touch my chest, and it probably looks like I'm bouncing. If I were to actually bounce I would probably injure my ribs eventually.
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  15. #15
    Like a Pimp Young_One's Avatar
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    Theres nothing funnier then seeing little ***s load up the bar with 275, and go down like 4 inchs.
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  16. #16
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    I stop about an inch above. Shoulders don't like going lower. I've tried tucking my elbows, still have issues. I mostly do DB's now.
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  17. #17
    Registered User Protege385's Avatar
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    Originally Posted by Young_One View Post
    Theres nothing funnier then seeing little ***s load up the bar with 275, and go down like 4 inchs.
    Very common. People squat much worse tho lol
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  18. #18
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    Yes, touch your chest (dont bounce). Always do full range of motion on compound exercises. Your chest is engaged the most from the bottom of the movement to about midway then your triceps begin to take over. People who "bounce" the bar off their chest are bound to injure themselves and in my opinion it wouldnt count as a clean rep. Also those that go halfway down from the top of the movement and go back up are not engaging the chest to its fullest potential. If your movement is restricted then widen your grip(puts more emphasis on the shoulders, and outer part of your chest)
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  19. #19
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    Some people like to go even further than just merely touching the chest and go deeper, with a cambered barbell.
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  20. #20
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    i heeard going that far is really bad i am usually around 90 degrees
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  21. #21
    Insanity Bodybuilder T00thus's Avatar
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    I go an inch or so above my chest. I also don't arch my back at all.
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  22. #22
    Off the wagon PeterGibbons316's Avatar
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    If you don't touch your chest it's a partial rep, just like not going below parallel on a squat is a partial rep. You can still benefit from partials, but typically not as much as a full rep.
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  23. #23
    Registered User Danthesaxman's Avatar
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    Touching your chest helps to insure that you acheive optimal pec extension, therein recruiting maximum muscle fibers and thus making you bigger and stronger, faster.

    A 90 degree "bench press" is less than half of the motion, and is primarily engaging the triceps. Doing a partial ROM exercise like this could have use perhaps, if for instance you have trouble locking out on maximum effort attempts. However, it is just that; a partial.

    If you watch those with fantastic builds and strength, you might even see them doing the opposite of what many others (idiots) have advised; they touch the chest, and leave out the top third or quarter of the motion. Limiting the range of motion this way is a great way to zero in on the pecs, eliminating that portion of the exercise where the triceps take over the majority of the load (the top of the lift, from oh, 90 degrees up or so).

    In short:
    -Touch your chest when you bench press.
    -Anything less is not a full rep -- if you can't touch your chest and put the weight back up, YOU CAN'T BENCH PRESS THAT WEIGHT.
    -To really focus on blasting the pecs, try cutting out the lockout portion of the lift sometime.
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  24. #24
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    I used to. Then I learned how to bench. In order for the bar to touch the middle of my ribs (notice I didn't say chest), I'd have to take my elbows way to low. Upper arm shouldn't really go past parallel with the floor, especially if you're lifting reasonable weight (AKA working sets).

    Real powerlifters, IMO, build a big gut on purpose. It really helps, in terms of how low they need to go. Combine that with the arched back... win-win situation.

    In my case, I don't have a giant gut. And I have long arms -- which includes forearms. And I don't use a gigantic, exaggerated arch. So no... coming all the way down to contact is not appropriate. Unless I want to tear up my shoulders. Or risk tearing a pec. No thanks to that.
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  25. #25
    Off the wagon PeterGibbons316's Avatar
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    Also, by touching your chest with every rep you ensure that you are using the exact same ROM every time. With partials how can you tell if you are lifting more because you are actually stronger or just using a slightly shorter ROM?
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    Originally Posted by big__chris View Post
    Do you touch your chest (without bouncing) on every rep, or do you go really close? I want to know what is the best way for gaining mass, and good form in general. Most people that I see touching the bar to their chest usually bounce which is no good, so I thought maybe just coming really close is the best?
    What you should do is go all the way down slowly, slightly touch your lower chest (no resting or bouncing the weight, just a slight touch) and then explode all the way up to the top making sure the bar is*parallel to your upper chest when you get all the way up.
    The pain you feel today will be the strength you'll feel tomorrow
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    With progressing on bench press touching your chest you're ensuring an actual progress in strength instead of an increment in a gap between the bar and your chest.
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    Originally Posted by T00thus View Post
    I go an inch or so above my chest. I also don't arch my back at all.
    I used to have no arch in my bench before I read starting strength. Arc your back, but keep your ass on the bench.
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    Originally Posted by PeterGibbons316 View Post
    Also, by touching your chest with every rep you ensure that you are using the exact same ROM every time. With partials how can you tell if you are lifting more because you are actually stronger or just using a slightly shorter ROM?
    There was actually a guy at my gym, probably training for strength, who put some of those stacked yoga cubes/steps or whatever they're called under his t-shirt, loaded up the bar with 3 plates, and lifted like that, using it to bounce off of, with a pretty small ROM.. don't know how much it worked, but it looked pretty intense
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    Originally Posted by big__chris View Post
    There was actually a guy at my gym, probably training for strength, who put some of those stacked yoga cubes/steps or whatever they're called under his t-shirt, loaded up the bar with 3 plates, and lifted like that, using it to bounce off of, with a pretty small ROM.. don't know how much it worked, but it looked pretty intense
    sounds like board presses, dont know about the bounce though.

    my ROM depends on delt health, something i have issues with. Lot less since i learnt how to bench press but still like hovering couple inches above. seems sheering force on delts starts increasing exponentially once u start hitting a lil under 90deg. read and was told that, but i go with how i feel.

    i did start pin presses and start the rep on the bottom off of pins which are prob 2-3 inches above chest.
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