When barbell benching is the bar when going up and bringing it down suppose to touch chest. After hitting chest than bring it back up? Or do you go halfway down than go back up? What's the proper way of benching? I bench and when benching I bring the bar down and touches my chest and bring it back up. A guy says that I am working my shoulders more than chest. He said not to bring bar down to chest What is correct benching technique?
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01-04-2014, 08:25 PM #1
- Join Date: Aug 2011
- Location: Pennsylvania, United States
- Posts: 1,102
- Rep Power: 789
Is the bar suppose to touch your chest when benching? (REPS)
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01-04-2014, 08:26 PM #2
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01-04-2014, 08:29 PM #3Contrary to popular belief, I dont actually bench 900lbs, as stated in my username.
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01-04-2014, 08:43 PM #4
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01-04-2014, 10:48 PM #5
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6813
^These.
All the way down, without bouncing it off your chest. The lower half of the movement actually hits your chest hardest, in the top half triceps and front delts take over. Whatever the excuse is, benching "a little bit more than 90 degrees" is laughable. It's like quarter-squatting...doesn't really countB: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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01-04-2014, 10:49 PM #6
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01-04-2014, 10:57 PM #7
It's really up to you.
Some people say you shouldn't go beyond 90 degrees because it puts extra stress on your shoulder and opens it up to injury. I go down to my chest and though I feel a little extra pressure on my shoulders I am comfortable with that and haven't had an injuy because of it.
Definitely though you should go further than half way down, I would say at the very least like 2-3 inches from touching your chest if you aren't comfortable going all the way
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01-05-2014, 12:33 AM #8
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01-05-2014, 12:55 AM #9
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01-05-2014, 03:08 AM #10
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01-05-2014, 03:26 AM #11
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01-05-2014, 08:00 AM #12
Shoulder work and injury IMO is more dependent upon hand placement on the bar and the angle you drop your elbows in correlation to your torso, if you are doing a wide grip bench, dropping the bar to your clavicle, and dropping your elbows at 90 degrees to your torso you are going to engage your shoulders a lot more and are asking for shoulder issues, if you keep a slightly wider than shoulder width grip and keep your elbows tucked to 45 degrees to your torso and bring the bar down to your nipples, your will work your chest hard, triceps hard and also hit your shoulders, but not hurt them. And do full ROM, people who don't touch the bar to the chest are pussies. I remember a guy posted a video on here claiming 225x10 bench, the bar didn't come within 2 inches of his chest, he got lit up pretty bad.
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01-05-2014, 08:18 AM #13
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01-05-2014, 08:20 AM #14
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01-05-2014, 08:27 AM #15
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01-05-2014, 09:54 AM #16
Correct technique is to use as full a ROM as your body mechanics allow. If that means bringing the bar down to contact with your chest, then do that. Besides the 'better stretch = better contraction,' it will also provide you a means of more accurately guaranteeing progression--every rep will be the same ROM as every other.
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01-05-2014, 10:18 AM #17
- Join Date: Jun 2011
- Location: Tempe, Arizona, United States
- Age: 34
- Posts: 31
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Dude do not stretch your shoulder socket to behind your back if you want to be benching any longer and when u destroy your shoulders your done in all upper body exercises bye bye gym career why take that risk... that's what's happening when u let the bar touch your chest, and your working shoulders at this point going all the way down and letting the bar hit your chest all that Resting and going all the way up more resting on the chest muscle and using more joints.
Try this...
Take the bar and wrap your thumbs around it squeeze hard now with your mind focus on moving the bar only with your chest squeeze that chest hard while properly breathing, now bring the bar up but not all the way you do not want to lose any tension on the chest muscle don't go all the way up and rest pause .. keep one fluid motion now stop just where you're elbows go barely past your shoulders back up, keep all tension on muscle and not destroying shouldersCant Stop My Sh!ne
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01-05-2014, 12:28 PM #18
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