Correct Bench Press Bar Depth

Why is it safe for powerlifter to take the bench press barbell to their chest but it is unsafe for most other?

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• hight
• depth
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• singh
• personal
• training
• press
• technique
• biomechanics
• form
• benchpress
• gym

[VICTORV1990]

According to IFBB Pro Lionel Beyeke "On all chest moves, you must arch your back, throw your chest high and keep your shoulders back. This takes the shoulders out of the movement."

[thePTDEN]

@VICTORV1990 Very very true and something I learnt about 2 weeks after making this video.

[MrWildTurkey1000]

Or... you could just arch your back & widen your grip. To put it another way, learn to bench properly. Your pecs aren't getting half the normal range of motion they should.

[thePTDEN]

@MrWildTurkey1000 If you arch your back you begin targetting lower fibres which are stronger but you are now removing the purpose of the flat bench and placing more pressure on your lumber. Widening your grip limits your chest range of motion but you are stronger as you are now adding more weight to your triceps. But the difference between power lifters and bodybuilders is that we arent trying to get strong but bigger by targetting primary muscles more efficiently

[muzimuzi]

you have very long arms and i dont envy you its probably hard to bench a full reppetion. but there is NO REASON why the averege and even you shouldnt touch the chest when doing bench press thats ilke doing deadlift and not decending all the way down . thumbs down buddy

[thePTDEN]

@muzimuzi You didnt understand the purpose o the video...

The longer your arms the greater the pressure is on the shoulder joint. Why? The longer your arms are, the more open the joint is at the front and the greater the ball and socket dislocation is. Also our torso isnt is thick meaning we go EVEN DEEP THAN THAT. The reason you made the comment is either 1)I didnt explain myself properly and 2) You didnt understand.

[florence99x]

*pssst! there are no weights on there!*

[muzimuzi]

@thePTDEN i get what you're saying and still thats kind of like thouse who say dont touch the shoulders when doing DB press or squatting atg is bad for your knees and all thouse myths and stories that are wrong. i know that to since i have a small rib cage aswell and when i bench press my ellbows allso pass the 90 degree angle and yet i always touched my chest and never had any shoulder pain whatsoever

[MrWildTurkey1000]

@thePTDEN clavicular head of pectoralis major is still being utilised in the arched position, since the bar path doesn't really change. widening the grip would allow you to touch your chest with the bar, but still keep your elbows above bench height. just a little something to think about & play with in the gym. greater range of motion = greater stress on the targeted muscle.

[adamvandyke2]

lolno

[Frace91]

Powerlifters don't necessarily have big torso, they just arch their back, which you should do in order to increase stability and therefore safety on the bench, also reducing ROM.

If you bench like you illustrated you never have a good point of reference as to how deep you currently are leading to smaller and smaller ROM as often seen with halfsquats

Why don't you just illustrate how to make a proper arch?