PROPER BENCHPRESS TECHNIQUE

[pumpster]

On chest or lat work elbow positioning is key; a wide grip isn't essential. Many find that a medium grip's better on benches or pulldowns/chins. Determine which produces the best muscle stimulation. For example, some prefer machines including the Smith machine for benches because the hands can be placed at angles that result in more effective elbow positioning that can't be achieved with a barbell.

A thumbless grip can also help with keeping the elbows back for lat/chest work.

Milos discusses this thoroughly in this clip:
http://thefitshow.com/week3/milos_chest_med.htm

[brianX]

You should always touch your chest with the bar. I think most of these guys who can't feel it in their chest aren't going all the way down. It is impossible to do a full ROM bench press without hitting the pec muscles hard.

[pumpster]

Speaking in absolutes about having to touch the bar and full ROM bench working so well for everyone is crap. Being just a little intelligent means some experimentation to find what works well for each individual and doesn't stress the joints.

[sarcasm]

Speaking in absolutes about having to touch the bar and full ROM bench working so well for everyone is crap. Being just a little intelligent means some experimentation to find what works well for each individual and doesn't stress the joints.

translation=i do half reps.

[LuciusFox]

translation=i do half reps.

 Bwahahahahaha...

[onlyme]

I find it funny sometimes when people say don't do a full rep because it stresses the joints.  The ONLY reason it stress the joints is because you are not strong enough for that much weight and you are not flexible.  Its that simple.  Every single exercise I do I go all the way down and all the way up.  I have lifted heavy for 20+ years and have NEVER had any joint problems from lifting.  The reason people have joint problems is lack of flexiability and lack of strength.  Sure my joints would hurt to if I tried to lift a weight that was to heavy.  So having the excuse of joint problems for lack of a full rep is bullshit.  All it says is you need to get stronger and more flexible.

[pumpster]

translation=i do half reps.

Wrong again genius. More filler. 

The ONLY reason it stress the joints is because you are not strong enough for that much weight and you are not flexible.

BS; the person who never had to deal with injury is the *last* one to speak on this for others. I'm surprised that hasn't occured to you.

[LuciusFox]

I find it funny sometimes when people say don't do a full rep because it stresses the joints.  The ONLY reason it stress the joints is because you are not strong enough for that much weight and you are not flexible.  Its that simple.  Every single exercise I do I go all the way down and all the way up.  I have lifted heavy for 20+ years and have NEVER had any joint problems from lifting.  The reason people have joint problems is lack of flexiability and lack of strength.  Sure my joints would hurt to if I tried to lift a weight that was to heavy.  So having the excuse of joint problems for lack of a full rep is bullshit.  All it says is you need to get stronger and more flexible.

 I'll bet you were a real monster in the gym, throwing up 500 pound bench presses

[pumpster]

Actually he goes heavy on benches. Lots of the natural benchers never have serious problems and are the *last* people to speak for others. Absurd generalization; speak for yourself not for others. Go and straighten out guys like Bob C. who hates benches because of injuries, remind him that if he only knew what you did he'd still be doing them.

[sarcasm]

I'll bet you were a real monster in the gym, throwing up 500 pound bench presses

try 585 dickmunch.

[LuciusFox]

try 585 dickmunch.

 I'm sure he did

[pumpster]

try 585 dickmunch.

As a veteran bencher who knows so much, "sarcasm" will be proud to share with us some of his lifts..

[sarcasm]

As a veteran bencher who knows so much, "sarcasm" will be proud to share with us some of his lifts..

i don't think my lifts are anything special, 385 bench, 315 incline, 140lb db's inclines for 5.

[LuciusFox]

i don't think my lifts are anything special, 385 bench, 315 incline, 140lb db's inclines for 5.

 What's your marathon time?

[sarcasm]

What's your marathon time?

3 days.

[pumpster]

Those numbers are solid; I won't be a dink like "sarcasm" and say anything. Are those numbers post-GH and were they done on your Total Gym..

[sarcasm]

Those numbers are solid; I won't be a dink like "sarcasm" and say anything. Are those numbers post-GH and were they done on your Total Gym..

they're on the Bowflex.

[SS]

I like to put 225 on and bounce it off my chest for reps guuuuuuuurrrrrrrrrrrrrr! "monster bounce"

[kicker]

I go all the way down, controlling the negative with no bounce, and explosive on the way up.  The hand spacing is a little wider than shoulder width, which I find takes some stress off the shoulders as opposed to the standard wide grip.

i don't think my lifts are anything special, 385 bench, 315 incline, 140lb db's inclines for 5.

Your barbell incline bench should be higher, considering your strength with the flat barbell bench and DB inclines...

[Adam Empire]

I find it funny sometimes when people say don't do a full rep because it stresses the joints.  The ONLY reason it stress the joints is because you are not strong enough for that much weight and you are not flexible.  Its that simple.  Every single exercise I do I go all the way down and all the way up.  I have lifted heavy for 20+ years and have NEVER had any joint problems from lifting.  The reason people have joint problems is lack of flexiability and lack of strength.  Sure my joints would hurt to if I tried to lift a weight that was to heavy.  So having the excuse of joint problems for lack of a full rep is bullshit.  All it says is you need to get stronger and more flexible.

I have to disagree with you a little here.  Form varies by body type and height.  Angles change and range of motion change based on these (and more) factors.  There is no perfect form that fits all people.

The average person here has lifted enough to know what feels right.  They also (should) know what feels heavy and what feels plain old unconfortable. 

Of course, many of the people that get hurt have poor form at the time or over long periods of time.

[gcb]

Whatever works chest the best-try stopping at different points short of touching the chest and decide.

Dumbbell benches are better and are less stressful.

Not true - I always feel more stress on my shoulder doing dumbbells but never feel them on barbell bench - It will probably vary between
individuals though.

[onlyme]

I'll bet you were a real monster in the gym, throwing up 500 pound bench presses

This aint 500 but I think it is 550 dipshit.  When are going to learn just becasue you can type on a computer doesn't automatically make you have any knowledge in lifting.  Really you should just sit back and learn from the real boys, not your friends you go to the mall with to play video games.

Like I always say, its funny how someone who has no idea on how to or has ever lifted heavy tells people how to lift.  Shut-up and learn

By the way this photo was taken by Gene Mozee at Ray Mentzers gym Muscle Mill for M&F. 

[LuciusFox]

This aint 500 but I think it is 550 dipshit.  When are going to learn just becasue you can type on a computer doesn't automatically make you have any knowledge in lifting.  Really you should just sit back and learn from the real boys, not your friends you go to the mall with to play video games.

     Fake plates

[rocket]

What are you doing thesedays keith?  (and this is not an invitation for criticise time, just wondering)

[gibberj2]

anyone seen how Ruhl has done it in his videos? He uses a really wide grip and does partials not going low at all. If anyone has a thick chest it's him.