Bar to chest

Delino · 14-Jan-08, 08:51 PM

First, I would like to say thank you to all the great people out there that take the time to answer my questions. I pray that God keeps all you guys and gals in great shape the rest of your days.
My question: When one is doing bench presses should the bar touch the chest or should I keep it a few inches above it?
Thank you to all,
Frank

15-Jan-08, 03:24 AM

Thank you for the generous thought and prayer, Frank. It is appreciated by all.

If you have the flexibility to bring the bar to your chest, then by all means, do so. That is the full range of motion on this particular exercise. But don't bounce the bar off of your chest. It should be a simple "touch and go" - unless you are training for competition benching. Then it must have a pause in the bottom position.

trainerty · 15-Jan-08, 02:14 PM

An interesting sidenote about benching:

- Full range of motion for chest to be used (chest ad/abduction) is approx from the 90 degree bend point in the elbow to the top of the movement.

Personally I don't think bringing the bar all the way down to the chest is worth the risk of shoulder problems later. If I wanted to get the extra chest stretch I would go with dumbbells. Dumbbells allow for natural movement of the shoulder joints where a barbell will inhibit this.

But each to their own.

15-Jan-08, 03:50 PM

Quote:

Originally Posted by trainerty

- Full range of motion for chest to be used (chest ad/abduction) is approx from the 90 degree bend point in the elbow to the top of the movement.

Quote:

Originally Posted by ArchDukeOfTops, Bodybuilding.com

The problem with not doing the full ROM, is that naturally as the weight gets heavier you move the bar less and less. So the end result is some jabroni trying to do a weight he has no business lifting and moving it up and down a couple inches. The worst part is, you wind up thinking you can bench that poundage when you're barely doing lockouts with it.

I assume you are referring to keeping your elbows flared out in the traditional bodybuilding bench press, rather than the elbows tucked in like power lifters use, correct Ty?

To be honest, if that is the case I have to agree with you. The bodybuilding style of bench is very rough on the shoulders. My shoulders got bad from using that style of benching to my chest. It wasn't until I changed to keeping my elbows closer to my body (after my shoulders healed) was I able to use some significant weight on the bench again. Touching my chest is no problem now. (A big shout out to Firehawk, F-Mac, and Jaster for teaching me correct form on bench).

The guy quoted above also suggested that if one isn't going to use a ROM that touches the chest, then use boards (i.e. a board press) to keep the same ROM each time you bench. Makes sense to me.....

trainerty · 15-Jan-08, 04:12 PM

I guess...

I was just speaking of the conventional bench press where the emphasis is using chest muscle more than other muscles. Using boards sounds like a great way to keep the ROM precise. Powerlifters benching in my experience is some ugly stuff. I'm sure they have a crazy amount of tactics to gain better leverage. Eh, it gets the job done when your goal is to lift the greatest amount of weight humanly possible.

Also, I have only seen the boards being used by powerlifters and from what I have seen they bounce off the board a bit....then again those were just vids....I have yet to see board pressing first hand.

Good info

**LiftGirl** · 16-Jan-08, 04:16 PM

Quote:

Originally Posted by trainerty

Personally I don't think bringing the bar all the way down to the chest is worth the risk of shoulder problems later.

I was taught to bench bb style, and it hurt my shoulders, like a weird overstretching kind of feeling. I think it's because I have long arms. No actual injuries were sustained, but I'm a big believer in if it hurts don't do it.

I switched to more of PL setup, and no more shoulder pain! I don't use a board, though.

trainerty · 16-Jan-08, 04:32 PM

It would be interesting to know what the actual problem was. I haven't barbell benched for a long time and haven't found a reason to return to it yet. Next time I try it I might give this powerlifter form a go. Sounds like it is a good sub

westside24 · 16-Jan-08, 06:40 PM

well of course your shoulders are gonna hurt considering the pecs connect to the delts! not to mention I keep the barbell below...... the nipple, so im pushing and flexing the chest all the way, and on the way down with a medium to wide grip its nice and slow i feel the strethc in the middle of my chest and not much on the outside.... only time i feel the outside is doing DB's and Flys and Cables

**LiftGirl** · 17-Jan-08, 03:06 PM

Quote:

Originally Posted by westside24

well of course your shoulders are gonna hurt considering the pecs connect to the delts!

There's good hurt, like lactic acid buiding up or "the burn." But there's also bad hurt, like something getting overstretched or being pulled or torn.

westside24 · 17-Jan-08, 04:04 PM

Quote:

Originally Posted by LiftGirl

There's good hurt, like lactic acid buiding up or "the burn." But there's also bad hurt, like something getting overstretched or being pulled or torn.

hmmmm I dunno......... sounds like a prank!?!? nah, im just being dumb ignore me. Maybe you guys should work on your arnold presses and cubans a little more, get them shoulders a little more flexible?

**LiftGirl** · 17-Jan-08, 04:15 PM

Quote:

Originally Posted by trainerty

Next time I try it I might give this powerlifter form a go. Sounds like it is a good sub

Let us know how it goes!

**LiftGirl** · 17-Jan-08, 04:20 PM

Quote:

Originally Posted by westside24

Maybe you guys should work on your arnold presses and cubans a little more, get them shoulders a little more flexible?

The beauty of free weights is that they allow us to adjust the movement to our individual physiology.

I'd rather use PL form and let the lats take some of the stress off the delts. With my long arms, BB form just isn't comfortable.

westside24 · 17-Jan-08, 05:54 PM

Quote:

Originally Posted by LiftGirl

The beauty of free weights is that they allow us to adjust the movement to our individual physiology.

I'd rather use PL form and let the lats take some of the stress off the delts. With my long arms, BB form just isn't comfortable.

I thought you said you use BB form!!!!!! nah I agree with you on that... theres alot of times where a bench appears to be doing more for my front delts than my chest. I wanna learn PL form too........ im totally lost on that? is it liek a closer grip using more of your tri's or what?

**LiftGirl** · 18-Jan-08, 02:14 PM

Quote:

Originally Posted by westside24

I wanna learn PL form too........ im totally lost on that? is it liek a closer grip using more of your tri's or what?

Does anybody have a good link that explains the form and maybe has some pics?

The basic idea is you grip the bar narrower, you hit lower on your chest, you pull your feet underneath your legs so you're up on your toes, and you keep your elbows tucked in closer to your sides (no more than a 45 degree angle from your body).

westside24 · 18-Jan-08, 04:57 PM

Quote:

Originally Posted by LiftGirl

Does anybody have a good link that explains the form and maybe has some pics?

The basic idea is you grip the bar narrower, you hit lower on your chest, you pull your feet underneath your legs so you're up on your toes, and you keep your elbows tucked in closer to your sides (no more than a 45 degree angle from your body).

theres another thing, why doesnt anyone put theyre feet up? I keep mine curled up, so I can keep my lower back arched and on the bench.