Hey there - Been lifting for about 6 years pretty consistently, and I'm happy overall with my development, currently sitting at 202 lbs, 6'2", with 9% bodyfat.
My main concern is my lack of chest development. I have tried every trick in the book, supersets, drop sets, 5x5, hit it from every imaginable angle. I have come to realize that my problem may be in form.
I read an article someone wrote in the articles section about contrasting powerlifting bench press form vs. bodybuilding form. According to the article, for overall chest development, it is better to bring the weight down to your clavicle/lower neck, whereas powerlifters would bring it to their nipples (as i have always done) because they are less concerned with muscle size development.
Any credence to his arguement? sorry, dont have the link ready.
Thread: Bench Press Form
02-23-2009, 03:44 PM #1
Bench Press Form
02-23-2009, 03:51 PM #2
NEVER BENCH TO YOUR NECK! NO NO NO NEVER NEVER NEVER NO NO NO!
There is no "bodybuilding" or "power lifting" type of benching. Benching is benching, most of the crap you read is CRAP. you always want to lower the bar down to your sternum or lower. mainly because of your shoulder and how it works. granted bench is primarly chest but you have to use your joints correctly in order to grow correctly. below is why:
Because your shoulder joint rotates, hence why people get rotator cuff injuries. by keeping your elbows in close this allows the shoulder to rotate. the further away your elbow is away from your torso the more it begins to hinge, this will result in a shoulder injury over time. Also, the synergy of the shoulder and elbow joint are greatest when the elbow is close to the body, as the elbow travels away from the body the weaker the synergy of the this compound movement; its a simple fact that the closer your elbow gets to your head the weaker your entire arm will become.
1. if you flare your elbow you remove the shoulder joint out of its natural movement and make the shoulder move in a way it was not designed
2. if you flare your elbow the weaker the synergy of the compound movement because you arm will not be able to extert force through the hand as effectively
3. flaring your elbows causes your shoulder joint to hinge more than rotate which directly puts stress on the rotator cuff which could lead to injury
4. flaring your elbows puts more strain on your shoulders and triceps and isolates the pecs from the overall movement
Watch this video, its a starting point.
your grip is another area, try this to figure out your best grip. stand up with your arms held out to your sides make a fist and your palms are facing the floor so your body makes a "T" *pretend your in the village people for a second* pull your shoulders back by flexing your traps and pull your shoulders down by flexing your lats. try to contract your chest, as you can tell its damn near impossible, now slowly bring your fists closer together, keep your elbows locked and keep trying to contract your pecs. as you your fists get closer you will notice your pecs start to contract harder, they will be contracted the hardest right about at shoulder width.
02-23-2009, 04:02 PM #3
That is an interesting demonstration you suggested about chest contraction though. I'll try and use some alternating grip widths based on that, see if it feels any different.
02-23-2009, 04:08 PM #4
02-23-2009, 06:02 PM #5
02-23-2009, 06:04 PM #6
02-23-2009, 06:10 PM #7
02-23-2009, 06:59 PM #8
02-23-2009, 07:02 PM #9
02-23-2009, 07:11 PM #10
02-23-2009, 10:25 PM #11
02-24-2009, 02:14 PM #12
02-24-2009, 02:36 PM #13
- Join Date: Feb 2008
- Location: Minneapolis, Minnesota, United States
- Age: 37
- Posts: 128
- Rep Power: 117
This is the best description and explanation on proper bench form I have ever read.
I've seen so many people with their elbows flared way out, sometimes past shoulder level. Oddly enough, these are the same people that always complain about shoulder pain. Go figure......
02-24-2009, 02:50 PM #14
- Join Date: Oct 2008
- Location: Toronto, Ontario, Canada
- Posts: 15,115
- Rep Power: 49263
very informative video, got my legs in 2 days.. will try this out.. ill just dl this video on to my cell phone and watch there for confirmation .. heh.Death Comes To Those Who Bow Down To Their Fears!!
PSN/ps 4 : Jattfusion584
# of REDS turned to GREEN = 122 and counting
Official Bhangra Music thread = http://forum.bodybuilding.com/showthread.php?p=710828361
02-24-2009, 03:09 PM #15
some weightlifters when the press was a competitive lift used to bench to the neck and they were ok; there is a difference between PL and BB style bench, most of the people who have incured shoulder problems from benching have inflexible/stiff/weak shoulders, I get more pain in my elbows than my shoulders from benching flared, I don't think it's necessary to tuck just like I don't think its necessary to sit back in a squat (though both are valid ways of performing the exercises)'Prior to the Department of Education, there was no illiteracy'
02-24-2009, 03:13 PM #16
Repped.Jesus is my lifting partner.
02-24-2009, 04:12 PM #17
02-24-2009, 05:00 PM #18
02-24-2009, 06:07 PM #19
- Join Date: Apr 2008
- Location: Passau, Bavaria, Germany
- Age: 35
- Posts: 217
- Rep Power: 114
If this is true, then why are some pro's press with elbows out and half way (till elbows are 90 degrees).
heck, even on BB.com, there are several BP videos showing that technique, and not with the elbows close to the body."The guys who walk around naked in the change room for a more-than-necessary period of time. I guess they love the moment of freedom?" - spyx
02-25-2009, 02:28 AM #20
- Join Date: Jun 2008
- Location: United Kingdom (Great Britain)
- Age: 26
- Posts: 4
- Rep Power: 0
I am also a little confused. I always dumbell press with arms close to 90degrees to my torso and from what i can see on all instructional videos this should be the case. Never caused me any problems.
I do understand you shouldn't do this with barbell but can't understand why it seems acceptable wth dumbbells.
02-25-2009, 02:41 AM #21
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 32
- Posts: 56,182
- Rep Power: 177264