Bench Press Form - How Deep?

[Adam]

Hi all

Just a quick one - how far down do you go on your flat barbell bench press? I always assumed it was as far down as it goes, but a good friend of mine who generally knows his stuff pretty well say you should only go so your arm and chest are in line with each other. Which is the correct way?

Cheers
Adam

 

[MrS]

What?
Touch the chest.

 

[yep]

It depends.

A) You down down slowly and when you reach a vertical point you stop while still vertical hold then push back up. Now thats a nice rep.

B) You go down and hit your chest (not hard) and then proceed to go back up.

As long as you have good form and do i nice full repetition it wont matter.

Both have great effect.

 

[Warboss Alex]

touch the chest, and tuck the elbows.

 

[Kerpal]

I pause on the chest.

 

[Adam]

Alright guys, thanks

 

[Drum&Bass]

I have long arms and making the bar touch my chest puts way to much unnecessary stress on my shoulders.

I stop about an inch above my chest for superior results and zero shoulder stress

 

[Warboss Alex]

I have long arms and making the bar touch my chest puts way to much unnecessary stress on my shoulders.

I stop about an inch above my chest for superior results and zero shoulder stress

adjust your technique to shorten the stroke and protect the shoulders, then. that's what most guys will long arms do (including me).

 

[Mike95YJ]

Touch your chest, and don't bounce it!

 

[speed dawg]

For reps I usually lower the bar slowly and touch my chest. Once I get into really heavy weight (something I can't do 8-10 reps with) I usually won't let my elbows go any less than 90 degrees.

I'm trying to avoid injuries too, though, as I've had my share of them lately.

 

[Hockey Playa]

http://www.bodybuilding.com/fun/dimaggio11.htm

Good article, you should be arching your back, which will decrease the distance the bar has to go, you should have no problem hitting your chest

 

[Caferacer]

Touching your chest without bouncing is my universal indicator of a good rep. Otherwise there is some ambiguity. Sure, upper arm and chest inline sounds good but how do you know under weight when a rep is a rep? Guess?

If you want to avoid shoulder stress, tuck your elbows some. Many people complain but don't realize that it's not always the ROM but the positioning of the arms as to how much strain your shoulders take. Tuck them from 90 degrees compared to your body to around 45 and it will but much more comfortable. I train to compete so my elbows are almost at 0 degrees at the bottom and I have never reaggrivated my shoulder.

While I'm at it, put some arch in your back, spread your feet, and for the lov of whatever god you pray to, do NOT flail or move your torso if it gets hard. Having a solid base is where your pressing strength comes from. This means not moving your feet mid rep or squirming your torso.