File :-(, x, )
Anonymous
Okay, at my college (John abbot college) in the gym, when I bench press, i lower the bar so my elbows form a 90 degree angle (that's the way ive been benching the whole time.. and all the other people in the gym tells me to go all the way down, and it annoys the shit out of me. like mind your own workout bitch.. everyyyyyyybody in the gym goes all the way down while benching..

90 degree bench press or all the way down.
>> Anonymous
oh yeah, and my best friend was benching all the way down a year ago and his shoulder got fucked because of this. And his physio told him it was because of him benching all the way down..
>> Anonymous
All the way down, cocksucker. If you're wanting to get stronger, then you need to worry about getting a better workout, not lifting more weight with shitty form.
>> Anonymous
I find I feel it more when I come down about 1 inch from my chest. Also the less you come down, the more you work your arms, (triceps, etc.) so it's not like, a BAD thing to not go all the way down.

As long as you see results and don't get hurt, you're doing it right.
>> Anonymous
>>403037
doesnt have to be all the way down, quieten down faggot.

I've got some long fuckin arms, so i usually do 90 degree, i feel the burn and my chest grows and thats all that matters niggers
>> Anonymous
>>403041

I'm giving my own advice. You don't tell me what to do. We're talking about the OP doing bench presses, not half bench presses

>>403029

Depends on how your friend was lifting. What angle were his arms at relative to his body? Too much torque on the shoulder certainly increases chance for injury, you'll want to keep your elbows below a 90 degree angle in relation to your torso.
>> Anonymous
>>403044

In addition, you should always tuck your scapulae away and pinch them together while benching. This decreases torque more and helps target your chest more
>> Anonymous
     File :-(, x)
>>403044

OP here.
90 degree is not half bench press, lie on you bed and if you go over 90, you can feel some stretch on your should.

pic is me moment ago, on third rest day. 90 degree bench.
>> Anonymous
Lower it till it's just barely above your chest. Just barely. Keep your elbows tucked in. There's no real good reason to not to go down all the way.

Nice base though OP... keep packing on that muscle. You'll have a real nice chest one you get that bench way up there. What are you at right now for a max?
>> Anonymous
>>403072

maybe if you man'd up and went to the chest you wouldn't look like such a faggot
>> Anonymous
>>403085
I train with 205lbs 3x8
my one rep max is around 235

thanks for your thoughts
>> Relog
Maybe u shud do pushups since its the same fucking thing
>> Anonymous
>>403100

If you could add weight to push-ups, then they would be the preferred choice. But in order to do it, you need people to hold weight on your back which is a hassle
>> Anonymous
>>403072

lol cross eyed nipples.
>> Anonymous
>>403116
wat! i have nice nipples!
>> Anonymous
wat
>> Anonymous
I go all the way down on your mom
>> Anonymous
its not a rep if:

your feet lift off the ground
bar doesn't touch your lower chest
somebody else TOUCHES the bar
>> Anonymous
You living on campus?
I graduated from Abbott a few years ago, gym was sort of lame but has everything you need.

3x8 205lbs?
Sort of impressive from looking at you I wouldn't of guessed it, but I guess strength has little to do with size.
>> Anonymous
>>403164

Adding to that, if your butt comes off the bench as well.
>> Anonymous
This is the proper way to do a standard bench press:

"1) Lie flat on the bench, ensuring that you are evenly balanced from left to right. Falling off of one side of the bench in the middle of a press is embarassing and decidedly non-anabolic. Your eyes should not be gazing directly beneath the bar, but rather looking just past the "foot side" of the bar.

2) Your feet need to stay on the floor at all times, and not move. If you need to get blocks or use plates on either side of the bench so your legs can reach, then do so. Don't lift your feet in the air or rest them on the bench. Your knees should be bent at approx. 90 degrees, and your feet should be on either side of the bench, with your legs spread at approximately 30 degrees to either side. An extra wide stance will generally be uncomfortable, an extremely close stance will not allow for proper stability and can encourage the lifting of the butt off the bench, which is a no-no. Find a comfortable stance and foot width, and maintain it throughout the motion.

3) Your glutes should stay in contact with the bench at all times, and should be contracted during all repetitions to help maintain a stable base.
>> Anonymous
>>403303

4) Tuck your shoulder blades underneath your body and pinch them together and down. This will elevate the ribcage and stabilize the shoulder girdle. Maintain this state of tightness in your upper back/traps during all repetitions. This will also create a natural arch in the lower back, and will create a stable platform out of your upper back muscles for you to press from. This is called "shoulder joint retraction" and will make your rotator cuff very happy when benching.

5) Without protracting your shoulders (allowing them to roll forward/upward and lose tightness), reach up with each hand and grasp it an equal distance from the center of the bar. Use the outer "smooth ring" as a reference point. You should use a hand spacing that places your pinkies within an inch or 2 of the smooth ring. Wrap your thumbs around the bar and allow the bar to rest along the heel of the hand, rather than up near the knuckles (which will cause unnecessary stress to the wrists)

6) Lift the bar straight up (still touching the rails) and bring it straight forward over your nips. These are two distinct movements, not one. Do not unrack the bar and immediately lower it to your chest from the rack in a diagonal line. Make a mental note of where the bar is in relation to the ceiling. Find a spot, beam, or other marker to use as your visual reference point. If no point pre-exists, make one. The bar will return to this point after every repetition.
>> Anonymous
I find the piece of advice to "squeeze your glutes" during bench presses to be frustrating, have you ever tried squeezing your asscheeks when your legs are spread apart? You can't
>> Anonymous
>>403305

7) From a stopped position with the bar directly above your nipples, take a very deep breath, maintain tightness in the upper back and "pull" the bar to your nips in a controlled fashion. Your elbows should not flare or tuck excessively. Ideally, your upper arm bones (the humerus) will form an angle that is approximately 40-60 degrees from your torso. If your elbows flare out wide to the sides (~90 degree angle) then you hit your pecs incredibly hard at the risk of your rotator cuff's health. If your elbows tuck into your body (20-30 degree angle) then you will place too much emphasis on your triceps and delts, and not enough on your pecs. Your forearms should form about a 90 degree angle with the bar and with the floor (straight up and down). This is illustrated in the final picture on the left. If his grip was any narrower or wider his forearms would either be acute or obtuse to the bar. Having your forearms going straight up and down allows for the most efficient transfer of force to the barbell. You might need to experiment with hand spacing to find this "sweet spot."
>> Anonymous
>>403309

8) Touch the bar to your shirt, not to your chest - if you visualize this and then try to perform it, this will pretty much guarantee that you don't bounce off your chest.

9) Press steadily and evenly to complete lockout without hyperextending your elbows or protracting (lifting) your shoulders from the bench (i.e. your upper back/traps should stay tight even at the top).

10) Lather, rinse, repeat

11) On the final repetition of the set, do NOT press directly toward the rack. The last rep should look identical to the first. You will press the last rep to lockout directly over the chest, and then bring it straight backward until it hits the rails of the bench, and then it will be lowered. Any attempt to press the final rep directly into the bench rests (diagonally) could result in the loss of your face if you miss!"

http://startingstrength.wikia.com/wiki/FAQ#The_Bench_Press
>> Anonymous
even touching your chest isnt 'full range of motion' considering the proper function of the scapula....meaning, no matter WHAT you do on the bench (unless you have bizarre proportions), it isnt going to be full range...

just something to consider
>> Anonymous
>>403346

Wrong semantics. The term "full range" is dependent on whether the bar touches the chest, not on the range of the scapula. Do you think that the term should be based on an impractical and impossible-to-attain standard?
>> Anonymous
>>403358
maybe you cant read, try again

i said
>'full range of motion' considering the proper function of the scapula
is impossible.

so, in all honesty...what does it matter? go tell powerlifters their fags for board pressing, go tell BB's their fags for doing 1 1/2s .

barbell benching inherently cannot be 'full range of motion' (unless, like i said, you are bizarre), when compared to ring pushups/dips/dumbells. so 'touching your chest' is a totally arbitrary marker of bench function. this is not a 'POV' or 'an opinion'. unarguable, simple structural fact. do with it as you like.
>> Anonymous
>>403371

Your posts are often arrogant. I have no time to go back and forth with you on this. I am saying this again: You are changing the semantics of the term "full range of motion" to an impossible standard. Why should humans hold themselves to impossible standards? If there were an exercise that involved trying to lick ones elbow, the full range of motion would be where one's tongue reaches its closest. In this situation, you would be changing the full range of motion to the tongue touching the elbow.
>> Anonymous
>>403037
come back when you understand ROM
>> Anonymous
i just hate how there are these yokels who bench 1.5x their BW three inches down, which I could probably do too, but I go all the way down, which significantly lowers my 1RM

it's worse than squats, because while a half-assed squat still LOOKS half-assed, a half-assed BP still looks pretty manly

then again, i don't lift weights to show off, so meh
>> Anonymous
>>403401
his posts aren't arrogant, they're true. You're coming across as some snotty sore loser who's trying to get the last word. Nothing that you said in this post made any sense and all you tried to do was insinuate what he was saying wasn't true by posing some random philosophical -esque question that is unnecessary to the conversation.

this isn't a matter you can disagree on and all of the banter in the world won't make you right.
>> Anonymous
>>403413
>>403371

SAME PERSON

MYTH BUSTED

GAME OVER
>> Anonymous
>>403097
I train with 205lbs 3x8
my one rep max is around 235

That seems rather inconsistent.
>> Anonymous
>>403414
lol no, i'm not the same guy. I posted the second comment. I dont know who posted the first nor do i care. SIrry you are upset because you're not right. now grow up.
>> Anonymous
tripfag here..

i am flattered, honestly, that you think im so important that i have to stick around here to anonymously bump myself?? lol

wow. when it comes to that in anon forums...

9000 internets for you>>403414,sir

and yah, you still 'are not correct' in your argument, regardless of your tactics.
>> Anonymous
In my weight training class my professor( Who was a professional body builder) says that one should go 90 degrees while benching because anything after that you are putting unnecessary strain on your deltoids. After hearing that i stopped going all the way down and it feels like its more beneficial.
>> Anonymous
BENCH ALL THE WAY DOWN

THEN 1000 SQUATZ
>> Anonymous
anyone know a site where we can see which form is the correct one?
>> Anonymous
>>403509
neither is 'the correct form'. it all depends on your individual range of motion.
>> Anonymous
http://www.leehayward.com/bench_press_tips.htm

>>403509
>> Anonymous
http://www.bodybuilding.com/fun/betteru9.htm

If your form is right, when you hit 90 degrees the bar should already be close to the chest anyway.

ITT quality form.
>> Anonymous
>>403509
elitefts
>> Anonymous
>>403027

Oh wow that guy has 4 arms and can lift two barbells at once.
>> Anonymous
     File :-(, x)
>>403694
>> Anonymous
>>403416
doesn't matter anyway if he isn't going all the way down

and if you lower the bar between your nipples and your belly and have a good arch the angle in the elbows isn't going to be much more than 90° anyway so op should just learn proper form
>> Anonymous
>>403694
Nah you're lookin' at it wrong. The bar is benching while the dude is benching the bar. Crazy shit.
>> Anonymous
I bench with my elbows out at like 90 degrees and come down until my elbows make a 90 degree angle. I used to go the whole way down, but it hurt and put pressure on my shoulders.

I max 360 with this form.
>> Anonymous
>>403041
If you have long arms and you find you physically can't make the bar touch your chest, widen your grip on the bar. Your wrists should not be vertically above your elbows when benching, they should be a couple inches further out from your body.
>> Anonymous
bench pressing is a great way to fuck up shoulders \o/
>> Anonymous
>>403741

So is doing dips

But hey! Both strengthens them as well
>> Anonymous
>>403072
that shit is nothing to be proud of. you look weak as fuck. lol
>> Anonymous
enjoy ur fucked rotator cuff