Question on proper bench press technique.

Discussion in 'Fitness & Nutrition' started by Anders 7, Jan 30, 2008.

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  1. Anders 7

    Anders 7 I aim to misbehave OT Supporter

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    Is it better for normal strength training/mass building to bring the weights down to form a 90 degree angle or to go all the way down to your chest? Or a mixture of both? I've heard regularly going down to your chest can hurt your shoulders.

    Also when I lift I use this routine; 135lbs 10x, 155lbs 8x, 185lbs 6x, 200 4x, then 200+ 2x. Is this a good routine to go for improvements or should I use a different routine? After is do this I usually go back to 135lbs and go for max reps...

    I know if you maxing out you are supposed to go down to your chest.

    Also I've been lifting for about two month semi regularly. I weigh roughly 165/170 lbs. Going all the way down to my chest I can bench 200lbs. If I'm just making a 90 degree angle I can bench 260 lbs. Is this doing pretty good for my body weight two months in or do I have a lot of improving to do?

    Thnx for helping a noob. ;)
     
  2. Anders 7

    Anders 7 I aim to misbehave OT Supporter

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    Also what's better a wide grip or narrow?

    For proper max benching does it matter how wide your grip is?
     
  3. michael

    michael FLORIDA > *

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    bench press involves going all the way down.
     
  4. Skeletor

    Skeletor Guest

  5. rebs

    rebs shares AIDS OT Supporter

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    Quality > Quantity.

    to a point.
     
  6. Mojo

    Mojo New Member

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    another point: if you can bench going all the way down without hurting yourself, then do that.

    if your for strength training and building mass, stick with a 5x5/3x8 program
     
  7. retorq

    retorq What up bitch??

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    Narrow has more tricep involvement, wide grip is chest ... most guys put their pinkys at the rings on the olympic bars.
     
  8. Anders 7

    Anders 7 I aim to misbehave OT Supporter

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    K. I usually put my hands right near the ring so I'll keep doing that for now.
     
  9. CPop

    CPop New Member

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    Go full range of motion. Make sure you retract your scapula, i.e. pinch your shoulder blades together. Tuck the elbows. Partial range of motion isn't as useful if you aren't a powerlifter and trying tot rain the lockout for benching in a shirt.
     
  10. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    I think when someone is benching, they should keep there upper back pulled together, at least slightly tuck the elbows, and stay tight while trying to push there heels into the ground.
     
  11. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Curious but do you think anyone even flares out there elbows anymore old school BB style?
     
  12. CPop

    CPop New Member

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    I see it all the time. It is by far the most common way of benching. Note that tucking doesn't necessarily mean to tuck as you would in a bench shirt (extreme), just not elbows OUT.
     
  13. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Noob gym rats dont care, and yes in a shirt is wayyy different.
     
  14. Skeletor

    Skeletor Guest

    :o I bench with my elbows totally flared out and index fingers on the rings... guess I should switch it up.
     
  15. evolude

    evolude OT Supporter

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    why?
     
  16. Skeletor

    Skeletor Guest

    :dunno: it seems that it should be done with elbows slightly tucked and a closer grip
     
  17. Neo22

    Neo22 OT Supporter

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    i bench with index or thumb on the ring bringing it right above nip level.
     
  18. CPop

    CPop New Member

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    Your grip width will be determined by your structure. Most guys end up pretty close to pinky on the rings. The widest I usually go is competition grip, which is index finger on the rings. Some people occasionally do illegal wides, but only for heavy sets of 5+, never a max single.

    The scapular retraction and elbow tuck will preserve your shoulders.
     
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