How To: Barbell Bench Press

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[DiGiTaLdAzEDM]

I am just 3 weeks into lifting after a 1 year layoff.A friend who lifts a lot told me do not let your upper arm dip below your chest--keep them in a straight line with your upper body at the lowest point.He said this will keep full tension on the pectorals during that phase. For the upper part of the lift he said stop before your shoulders roll forward i.e.shoulders should not be angled upwards at the highest point.This shortens the range of the lift, but is more effective for building strength.

[TheLusianPopa]

@lordbahari actually it depends on how long ur arms are.Guys with short arms are better with dbbells.And going lower will not put more pressure.U have to fully stretch any muscle,not just the chest(the more streched the more fibers used,the more growth occurs.)If one wants to make the movement shorter he should not go all da way up.and benchpress puts pressure on the shoulders,its inevitable.But if u use good form,good tempo,controlled movement(not droping weight on negative) its ok

[1990mpf]

@lordbahari I doubt that...

As long as your form is fine, and your able to control the bar with your chest and triceps, there will be no injury.

In my opinion, the reason why long term injuries happen is because too much weight is thrown on the bar and the lifter is unable to control the weight. They arch their back off the bench, bounce the weight of their body, keep their arms uneven etc...

[lordbahari]

@1990mpf Youll see :) you can go see a med and ask for yourself how are your joints doing they probably are a little bit older then you are

[1990mpf]

@lordbahari I'm 45...

[ryanwegner2010]

touch your chest or gtfo. you'll never see a decent bodybuilding/powerlifter bench without touching their chest. put 2+2 together.

[ryanwegner2010]

@jms61239 first off, i'm from england, and the plates are scaled differently here, so i just said 180lbs because that's roughly how much it looked. secondly, he wouldnt go much heavier than this during his training because you saw him straining even with 180lbs lmao.

[lordbahari]

@1990mpf going lower will put more pressure on your shoulder joints and will show many years later ;)

[1990mpf]

what the hell is he talking about? I'm way taller than 5'2 with arms that aren't short.

The difference between men and boys is that men take the bar down to their chest without question. Boys, on the other hand, say something stupid like, "you have to get your arms at a 90 degree angle," and then put too much weight on the bar.

[southport97]

He's right about only going 90 degrees vs. full stretch. Going past 90 degrees transfers the weight to you shoulders and rotator cup which is not good. Either way, you're still working your pecs and tris.