Bench Press, How Low Should it Go Down?

[andysidhu]

Hi Guys
When doing Bench Press with BB, should the BB just touch the chest?

Problem is, I use a smith machine for Bench Press and and use the 'Safety', which means the lowest the BB comes down is about 5 inches above my chest. Is this still ok?

[Bushmaster]

Don't use a Smith Machine.

[JOHN GARGANI]

Don't use a Smith Machine.

The Duck...er...or is it the DUKE of Death, has spoken! lol....

of course, he is right: Smith sucks for bench press...if you have absolutely no other alternatives, then, I guess it is what you must do....

but doing benches without getting a full stretch by bringing the bar to your chest, is like doing squats without going ATG....

[Bostongeorge617]

the lowest the BB comes down is about 5 inches above my chest.

That's rather high. You don't need to engage the side safeties since you can simply rotate the bar and latch it at nearly any point if you were to stall.

[rpmmafia]

Don't use a Smith Machine.

ya ur askin for an injury

[andysidhu]

The reason I use a Smith Machine is I dont have a gym partner to do a normal Bench Press. In this case would you recommend just using Dumbbells???

[rpmmafia]

The reason I use a Smith Machine is I dont have a gym partner to do a normal Bench Press. In this case would you recommend just using Dumbbells???

You dont really need a spotter unless your doing maximal training.

If ur worried about failure you can use dumbells

[ectobrahh]

im sure someone in the gym will help you out if you need a spot man...... weknowthatfeel.jpg foreverworkingoutalone.jpg

[MeatAndPotatoes]

if you work out in a gym of population 0 then just don't go all out on the weight but if you're going to a commercial gym..ask the staff to spot you or just some regular gym goer someone is bound to come and help you out mate.

[Bushmaster]

The reason I use a Smith Machine is I dont have a gym partner to do a normal Bench Press. In this case would you recommend just using Dumbbells???

Yes.

Dumbells are exponentially better than a Smith.

[ricka182]

The reason I use a Smith Machine is I dont have a gym partner to do a normal Bench Press. In this case would you recommend just using Dumbbells???

Use a lighter weight that you can control. Unless you're pressing for a max attempt, you shouldn't really need a spotter. Besides, if you're in a gym with other people, even if you don't know them, you can ask for a spot. Most people will take a minute and help out, just not every set every time.

If you won't use a BB without a spot, then use DBs.

[Steven119]

You don't need a spotter to bench. If your last rep is extremely slow or difficult, stop, don't try another one. Just limit yourself, its not hard.

And i've heard that below 90 degrees is bad for your shoulder joint.

[FueledByYelyah]

Yeah don't use the smith machine at all

I think it set me back a few months, because I wasn't then using my stabilizers. I will achieve 8@135 tomorrow!

[Delgadido]

i havent done barbell bench in like 2 years....


i do dumbell, cause i dont have a spotter and i love it. i dont have to wait for anyone.


but i am sure people in the gym will spot you. just look around for the regulars or ask a familiar face.


i am always happy to help someone and spot them.

[mistabigstuff19]

Any flat bench should have the high hangers where the bar normally sits and then there are like safety pegs about half way down where you can drop the bar if youve reached failure and can't rerack the weight at the top.

[T00thus]

If I do barbell bench I don't touch my chest but I would never claim it as a legitimate lift. I would imagine touching the chest is ideal for full ROM

[JaymzZz]

Coping with failure:

[FaintReality]

ya ur askin for an injury

Can you please elaborate?

Dave

[NZninja101]

You don't need a spotter to bench. If your last rep is extremely slow or difficult, stop, don't try another one. Just limit yourself, its not hard.

And i've heard that below 90 degrees is bad for your shoulder joint.

Many people go below 90 degrees and never hurt their shoulder joints, it's about benching correctly; keeping the feet flat, arching the back slightly, and squeezing the shoulder blades together.

[Will2000]

mate i would do both (barbell and dumbell press) just to mix up ur routines and keep ur chest guessing...smith machine isnt the worst thing in the world but i would only use it as a last resort. If you do end up doing barbell make sure ur it only touches ur chest - i see alot of guys that try to 'bounce' the bar off their chest and it aint pretty!

[rpmmafia]

Can you please elaborate?

Dave

Well maybe not an injury...

but stabilizer muscles dont get worked and the bar doesnt follow a straight path like it does in the smith machine.

[snowgrip]

Dont use a smith machine and touch the bar to the chest. Just keep a good fluid motion. I have no one spotting me lately either. Just be careful and know your limits.

[rdferguson]

Coping with failure:

That's the same way I used to do it before I learnt to set up the safeties properly.

[Addicted2Iron01]

Don't use a Smith Machine.

This! lower bar to just brush your chest or lower to slightly above your chest

[Yodums]

I would always recommend going to at least 90 degrees (your forearm and upper arm are perpendicular). Whether you want to touch your chest or go further than 90 degrees is your decision. Some people get injuries and don't go past 90; some people go all the way down.

[chrisboudreaux]

OP, feel free to use the smith. Disregard these "hardcore" posters. I would set the safety pin lower than 5 inches from your chest though because that seems a bit high. Dumbbell is a great alternative. Flat is great, but don't stress out over doing it if you don't want to.

[denverizzles]

yeah man..i go 90 degrees and that's it. maybe a bit lower. If you feel shoulder pain, don't go past where the pain starts. I tore my labrum couple years back and it took about 1.5 years to get back to normal. now if i feel pain i stop there. full range of motion is important, but staying healthy without injury is more important. These are the words of both my ortho and my PT, so i'd trust them than all the hardcore fanatics.

[Bruno93]

It depends. If you're training to be a powerlifter, then you absolutely need to touch chest and even pause it there for a second before going back up. If you're a bodybuilder, then it doesn't matter that much, but as some people already said, I prefer to go full ROM for the full benefit, because if you got nice form, your shoulders shouldn't be in pain when the bar touches your chest.

[Focus55]

Hi Guys
When doing Bench Press with BB, should the BB just touch the chest?

Problem is, I use a smith machine for Bench Press and and use the 'Safety', which means the lowest the BB comes down is about 5 inches above my chest. Is this still ok?

The best thing is just stick to 90 degrees. Any lower and you could really injure your joints, and you don't want to get into the habit of bouncing the bar off of your chest

[Hengman]

It depends on your approach.

I go as far back as my chest can stretch if it's on a flat bench. I usually have like 1 inch with the bar above my chest. Sometimes, I touch my chest, but only if I position the bar more around my diaphragm.

Just make sure you can stretch your chest out as best as possible.