Proper way to bench?

[lilrone]

I was wondering if you have to touch your chest when benching? Or do you bring it very close? I always touch(not bounce), and see many people go less then 90 degrees. Whats the correct way?
TIA

[TDK216]

The correct way is to go down as far as you can without pulling anything, some people have poor range of motion in their shoulders. Stop at the bottom, don't bounce up. And then bring the weight back up while keeping the bar parallel to the floor.
Keep your entire body flat on the bench. You may keep your feet flat on the floor, or flat on the bench. Whichever is comfortable for you.

You should only be pushing with chest, triceps, and front delts. Any other muscle involved(except for the spotter's when needed) is unacceptable and the incorrect way.

(I may have missed something, but I don't think so.)

Edit:
Are you a powerlifter, or a bodybuilder?
Powerlifters lift to get the most weight up, sacrificing form in the process.
Bodybuilders(good ones) use perfect form which stimulates the most muscle in one workout. Rather then cheating and having results take longer. Lifting with correct form will get you fastest results.(No momentum, no bouncing)

[Evilution]

Originally posted by TDK216

Keep your entire body flat on the bench.

not necessarily...an arch is a legit technique while benching ...as long as ur ass stays on the bench all the time.