Which way is the RIGHT way to bench press?

[big rob]

ok, when i bench press, i hold my hands far apart and use my chest alot when i'm initially raising the weight off the rack, with my form, i bring my arms down and when they bend, my elbows stick out Perpendicular to my body.

some people, including a person demonstrating the bench press on some website i was looking at, hold there hands closer and don't use there chest to raise the weight... then their elbows bend sticking out parallel where they almost could touch there abs

(can you picture my form compared to theres?)

anyway, i've found that because of my technique, MY WAY, i can actually lift 20lbs more off the rack than i can actually bench press

others that use the other form, can't even lift the weight that they max out at off the rack without a spotter


basically, i've came to the conclusion that those people use there arms alot more, and i use my chest and deltiods more


now... i'm not sure which way is the right way, but I'd really like to know what you guys think, especially some of the very experienced mods

thanks

[ex_banana-eater]

there is no right way. you are just accentuating the muscles that you want to when you try that either way. wide grip works the chest better and closed grip works the triceps more

[big rob]

Originally posted by ex_banana-eater
there is no right way. you are just accentuating the muscles that you want to when you try that either way. wide grip works the chest better and closed grip works the triceps more

ok to make this easier my form is FORM A
the other form is FORM B

well, do you think i should train with form B in order
to kinda "play catch up" with my triceps because my chest is so far ahead



i can bench 40lbs more with my form A with the other form B

i also know people who can bench 30 more lbs using form B than they can using form A

[ex_banana-eater]

Originally posted by big rob



ok to make this easier my form is FORM A
the other form is FORM B

well, do you think i should train with form B in order
to kinda "play catch up" with my triceps because my chest is so far ahead



i can bench 40lbs more with my form A with the other form B

i also know people who can bench 30 more lbs using form B than they can using form A

it all depends... you could risk an elbow injury with form B. but why not throw in some skull crushers after your bench to help out your triceps, and continue benching the way you know

[MartialArtist]

Do the thumb trick. Your thumbs should be exteneded from the first "grip" and your hands should be placed there.

[BigPopaPump]

go down until the back of your arms are parrallel to the floor is what I suggest. Its hows real control of the weight to stop it.

You can also change now and again and go deep by brinnging the bar all the way to your chest, but DO NOT BOUNCE IT.

Always come down atleast as far as the first suggestion, your not working hard enough until you hit this point.

[big rob]

Originally posted by BigPopaPump
go down until the back of your arms are parrallel to the floor is what I suggest. Its hows real control of the weight to stop it.

You can also change now and again and go deep by brinnging the bar all the way to your chest, but DO NOT BOUNCE IT.

Always come down atleast as far as the first suggestion, your not working hard enough until you hit this point.

well i always bring the bar down to my chest... i'm not completly sure you I explained it good enough to you.

alright, form B is kinda like holding your hands in front of you as if your were praying(arms really close together)now imagine holding the bar in this position at the bottom of the rep
look where you elbows are... this is form b




now form A on the other hand, the way i do it now
hold your arms out like your gonna give someone a big hug
now imagine holding the bar at the bottom of the rep in this position, arms obviously way farther apart



get the idea?? i just wasn't sure if you understood it.

[BigPopaPump]

hand positions huh?

when the bottom of your arms are parrallel to the floor, your forearms should be pointing straight up. Infact your forearms should be parrallel also. So when you push out a rep you can squeeze your chest at the end. This is hard to explain, I'm used to training in person.

[BigPopaPump]

that sounds like a tricep press to me.

[big rob]

Originally posted by BigPopaPump
hand positions huh?

when the bottom of your arms are parrallel to the floor, your forearms should be pointing straight up. Infact your forearms should be parrallel also. So when you push out a rep you can squeeze your chest at the end. This is hard to explain, I'm used to training in person.

i'm pretty sure I get what you mean, yeah its really hard to explain some things on the net.

but i think bananaeater was right about throwing in some skull crushers afterwards