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The correct way to bench press?

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Posted by: maltesecorsair

Hi
Barbell Bench Press <<that shows the guy keeping his arms close to his torso but I am doing it with my upper arms perpendicular to my body,as that was what I'd seen in pics before. Which is the correct way? Could someone please comment?


Posted by: Goodfella9783

Use variation. For example, if I'm trying to incorporate tri's more, I'll use a closer grip. But for the most part yeah I keep my arms at a 90 degree angle because it's most comfortable for me. I'm 6'3" so I have pretty long arms.


Posted by: maltesecorsair

Thanks for the reply sir. I am just 5'8" and I just have medium length arms I guess. When I bench press, its always my shoulders that come out sore so I wonder whether that is from keeping my upper arms at 90 degrees from body at the low position of the exercise. What angle would be the best to hit the pecs?


Posted by: Gazhole

How To Do The Perfect Bench Press Rep

The correct way to bench press ^


Posted by: maltesecorsair

Thank you for the link, sir but I couldnt find anything about the angle the upper arm should make to your body though


Posted by: XFatMan

Quote Originally Posted by Gazhole View Post
How To Do The Perfect Bench Press Rep

The correct way to bench press ^
Really cool link.


Posted by: Gazhole

As for the angle i would say 45 degrees from torso, but itll vary depending on the person doing it.

I dont put my elbows at 90 degrees because it really hurts my shoulders when i do. And not in a good way. At a 45 degree angle i feel more stable, stronger, and its way more comfortable.

Ive done both and neither has shown any difference in terms of results.

The "proper" elbow position is which is the most efficient according to your comfort, flexibility, and any past injuries.

What i think is more important is keeping that position solid throughout the entire set. I always see people struggling with the weight and their elbows are flaring outwards and theyre bucking underneath the bar in an attempt to cheat it up.

Sooner or later these people will do themselves an injury. Keep good tight form and just do whatever is the most natural in terms of arm position.


Posted by: P-funk

Quote Originally Posted by maltesecorsair View Post
Thank you for the link, sir but I couldnt find anything about the angle the upper arm should make to your body though
I always teach it by saying the arm should be approx. 45 degrees away from the body.


Posted by: maltesecorsair

Thank you so much for the replies Thats exactly what I wanted to know. I am changing my angle of attack to 45 degrees from now.
Gazhole: yes sir, I'll be careful about keeping the angle consistently the same.
Ty both of you.


Posted by: sakbar

Hello,

When I am doing 5-rep sets on the bench press, the back does tend to get arched a bit. It seems more like a reflex action, not something I do with the intention of cheating or just for forcing out more reps. Is this permissible?

I perform Upper-Lower split twice a week; with heavy day comprising of 5-rep sets (+ warm-up sets) and the light day comprising of 8-rep sets (+ warm-up sets). The back arching does not occur at all when I am doing 8 or even 6 rep sets.

Let me know,
Bar


Posted by: crazy_enough

Quote Originally Posted by sakbar View Post
Hello,

When I am doing 5-rep sets on the bench press, the back does tend to get arched a bit. It seems more like a reflex action, not something I do with the intention of cheating or just for forcing out more reps. Is this permissible?

I perform Upper-Lower split twice a week; with heavy day comprising of 5-rep sets (+ warm-up sets) and the light day comprising of 8-rep sets (+ warm-up sets). The back arching does not occur at all when I am doing 8 or even 6 rep sets.

Let me know,
Bar
When I bench heavy (3-5 reps) I plant my feet and arch my back... Works great to exhert much strenght.


Posted by: Gazhole

Quote Originally Posted by maltesecorsair View Post
Thank you so much for the replies Thats exactly what I wanted to know. I am changing my angle of attack to 45 degrees from now.
Gazhole: yes sir, I'll be careful about keeping the angle consistently the same.
Ty both of you.
No problem, train safe


Posted by: Witchblade

From what I can see, that video demonstrates good form.


Posted by: maltesecorsair

Ty for replying sir. I'd taken some photocopies from old M&F issues which showed elbows at the perpendicular hence the confusion, sorry for that.Very glad to have support from this site where I can ask all sorts of nutty noob questions hehe


Posted by: Witchblade

Someone as courteous as you will get all the possible help we can offer on this site.


Posted by: maltesecorsair

Ooh ty again sir


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The correct way to bench press?


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