bench press

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posted by Once123

whats the proper way to bench.. i see some guys hitting there chest with the bar.. some stop about 4-5 inches before there chest... Is there a difference??

posted by bill1234

Slow and controlled. 4-5 inches from chest would be considered a partial rep in my book. I bring it down slow and touch my chest. I see guys bouncing the shit off there chest, this is not the way to do it. The negative is just as important.

posted by AMERFOOTBALL

2 seconds down and 1-2 up. controlled and touch the chest then explode into the press.

posted by Once123

yeah.. i see lots of guys bouncing it off the chest... some drop it so hard it looks like there gonna crack open their chest cavity.lol

posted by Once123

yeah.. i see lots of guys bouncing it off the chest... some drop it so hard it looks like there gonna crack open their chest cavity.lol

posted by Thundercat

Is there an echo in here?

posted by bignready

hello...hello...hello

posted by Train817

Make sure you get it down, slightly below/at your pecs so you get the most power. You don't want to be around the neck/upper chest. It takes a while to get the technique completely correct and feel comfortable with it at the same time. Make sure you're using an overhand grip, and getting under the weight completely. I see some people who arn't fully lifting up, but up and in, or up and out. A slight angle is okay, but if you're flailing all over the place, check the grip.

posted by shortz

Locking out takes more tricep than chest, so the most important part of the bench is the bottom half. Military press in the same way.

Proper way to bench is to lay flat, get your feet under your butt, pull shoulders and shoulder blades back into the bench and lock them in that position. As for "getting the most power" from your ROM, the most power comes from bringing the bar down to where the chest meets the belly, NOT the nipple line/chest. For BBing purposes, closer to the chest would be apprpriate. Next, on the concemtric, drive the bar back and up. This is the most efficient way to get the weight back up.

posted by CUTS

well since my shoulder is jacked im not able to touch my chest but i come pretty close. its what feels comfortable

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