How far do you bring the weight down when benching

goomyman · 01-11-2004, 07:47 PM

ive heard stop a few inches above your chest, and ive also heard go all the way down?

Is there a difference?

**Prince** · 01-11-2004, 07:53 PM

if you have shoulder problems I could see that making sense, otherwise bring it to your chest.

**Mudge** · 01-11-2004, 07:55 PM

I go all the way, but on inclines I dont see a big deal in stopping 2 inches short. I hit high on the chest when doing inclines, bringing the shoulders into a bit of a danger zone.

BigTex · 01-11-2004, 09:39 PM

You may get the same results either (on bench press) way as long as you don't bounce the weight off your chest, that's not the proper way.

DeadBolt · 01-11-2004, 10:17 PM

Yea most people say stop an inch off your chest to keep the bar from bouncing off your chest making it easier. I do it that way or as close to the chest without bouncing.

MikeKy · 01-11-2004, 10:29 PM

I bring the bar down slowly on each rep and when it touches, I start back up. Never bounce it. That isn't a true rep.

SJ69 · 01-12-2004, 10:23 AM

Quote:

Originally posted by MikeKy
I bring the bar down slowly on each rep and when it touches, I start back up. Never bounce it. That isn't a true rep.

there it is, anything else is a variation of this, and thus not a true bench press

**Mudge** · 01-12-2004, 11:24 AM

Quote:

Originally posted by MikeKy
I bring the bar down slowly on each rep and when it touches, I start back up. Never bounce it. That isn't a true rep.

Same here, if you watch a bench competition they must touch and do a rest pause for about one second (after the ref says GO, or LIFT, or PRESS). The only thing I may not touch is with an incline, you can feel it starts to remove the chest from the equation anyway, and it can be dangerous for the shoulders. You can use a pad that squatters use to remove about 1 1/4" or so from the movement, and still touch with it.

Monolith · 01-12-2004, 12:12 PM

On a related note, what about with DB's? Do you go as low as with a BB?

**Dale Mabry** · 01-12-2004, 01:11 PM

I believe I go a little lower with DBs. I hit the chest with Barbell unless I am doing board or floor presses.

**P-funk** · 01-12-2004, 01:36 PM

all the way down and touch your chest.....that is a bench press. I don't undestand when I see people doing half reps with 225lbs. almost as annoying as seeing guys do 1/4 squats (aka curtsies).....ass to the grass, below parallel....that is a squat.

**Dale Mabry** · 01-12-2004, 01:39 PM

Partial reps are quite good at removing sticking points and helping with explosiveness. They are not, however, to be a replacement for full repetitions, rather a supplemental straegy.

MikeKy · 01-12-2004, 04:40 PM

Quote:

Originally posted by P-funk
all the way down and touch your chest.....that is a bench press. I don't undestand when I see people doing half reps with 225lbs. almost as annoying as seeing guys do 1/4 squats (aka curtsies).....ass to the grass, below parallel....that is a squat.

And don't worry about getting too low, the floor will catch you.

BigKev75 · 01-12-2004, 04:58 PM

Quote:

Originally posted by P-funk
all the way down and touch your chest.....that is a bench press. I don't undestand when I see people doing half reps with 225lbs. almost as annoying as seeing guys do 1/4 squats (aka curtsies).....ass to the grass, below parallel....that is a squat.

I agree with the benching. But squats I would say never above parallel. I think Parallel is fine but a true squat is all the way down.

**P-funk** · 01-12-2004, 05:06 PM

Quote:

Originally posted by BigKev75
I agree with the benching. But squats I would say never above parallel. I think Parallel is fine but a true squat is all the way down.

Above parallel is no good. In my opinion, from now on, I don't even believe in parallel squats....only below parallel for the lift to count in my book.

SJ69 · 01-12-2004, 08:39 PM

My knees are f-d up esp my left, I think I have a torn ACL (volleyball twist -POP- swell never the same)
So I squat till my ass hits the bench I have set behind me, which stops me just above parallel and still fell it all the way into my glutes. So a full squat is best for those who can do it, but a parallel is better than no squat for people who can't.

BigKev75 · 01-13-2004, 02:05 AM

Quote:

Originally posted by SJ69
My knees are f-d up esp my left, I think I have a torn ACL (volleyball twist -POP- swell never the same)
So I squat till my ass hits the bench I have set behind me, which stops me just above parallel and still fell it all the way into my glutes. So a full squat is best for those who can do it, but a parallel is better than no squat for people who can't.

I know what u mean, I have torn my MCL. I've had one open knee, one arthroscopy and I will have another open knee in 2 months. I dislocated my patella and tore my MCL so I know about not being able to squat.

spartan · 01-13-2004, 06:55 PM

I was told by my physiotherapist NEVEr to break 90 degree's while benching. Very bad for shoulders. I personally stop from about 1'' from my chest pause and push back up.

**P-funk** · 01-13-2004, 08:58 PM

If you never break 90degrees you are never really working your chest because it is right below the 90 degree angle that you are at the greastes mechanical disadvanage to apply force which will recruit the most amount of muscle fibers to move the weight. I could bench a ridiculous amount of wieght if it was just about going form 90degrees to lock out.

Tell your physiotherapist to take a physics course.

PreMier · 01-13-2004, 09:14 PM

Quote:

Originally posted by SJ69
My knees are f-d up esp my left, I think I have a torn ACL (volleyball twist -POP- swell never the same)
So I squat till my ass hits the bench I have set behind me,

This is VERY dangerous!

If you were to accidentaly touch your ass to the bench to hard it could easily compress your spine!!!

**P-funk** · 01-13-2004, 09:15 PM

Quote:

Originally posted by PreMier
This is VERY dangerous!

If you were to accidentaly touch your ass to the bench to hard it could easily compress your spine!!!

What is wrong with box squats??

PreMier · 01-13-2004, 09:18 PM

Having a bench under your ass, and touching your ass to it while squatting? Sorry man, but if you were to accidentaly touch to hard like I said it could cause some serious problems. That much extra weight compressing your spine like that is not a good thing...

**P-funk** · 01-13-2004, 09:21 PM

That is a box squat. You sqaut down, stop on top of the bench, pause, keeping everything tight and then explode up. AWhen box squatting you are using weight that is so submaximal that you have a lot of control over your spine. It is not like you are sitting down with a weight that is 85% of your 1RM or better.

PreMier · 01-13-2004, 09:23 PM

Sorry still wouldnt do it. What if you accidentaly burned out or failed. I just dont see the point of them. You could do without the bench.

Plus what if some kid is watching an experienced lifter do it and decides to do it himself? He could paralyze himself. Its not a safe lift IMO.

**P-funk** · 01-13-2004, 09:30 PM

Actually, this is a great way to teach people how to properly sqaut as it gives them confidence in sitting back as well as gives them an idea about squat depth.

I am to tired to argue my case on this anymore so I guess the benefit of box squats and what they can do for your squat, and the reason why powerlifters do them and the reason why westsidbarbell uses them as a base for their squat training will fall on deaf ears.

PreMier · 01-13-2004, 09:34 PM

Just because people do coke, or ecstasy, does that make it right? Sure box squats may have some benefits, but I am not going to do them... I already know how to squat. Oh, and what was that last part you said?

01-11-2004, 07:47 PM	#1
goomyman Registered User Join Date: Jan 2004 Posts: 5 Photos: 1	How far do you bring the weight down when benching ive heard stop a few inches above your chest, and ive also heard go all the way down? Is there a difference?

01-11-2004, 07:53 PM	#2
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,404 Photos: 356	if you have shoulder problems I could see that making sense, otherwise bring it to your chest. BOARD SPONSORS: MassNutrition.com - Discount Supplement Superstore IronMagLabs.com - Bodybuilding Nutrition AlltheWhey.com - Bulk Protein Powders & Supplements CEMProducts.com - Research Chemicals & Supplements MusclesProd.com - Steroids, Bodybuilding & Training Blog Maximizer.com - Maximum Strength for Maximum Performance MikeGetsRipped.com - The Original 'Get Ripped' Blog ProteinRoutine.com - Experiments in Healthy Living Follow on Twitter Join Facebook Group Befriend on Myspace

01-11-2004, 07:55 PM	#3
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,477 Photos: 1	I go all the way, but on inclines I dont see a big deal in stopping 2 inches short. I hit high on the chest when doing inclines, bringing the shoulders into a bit of a danger zone. Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

01-11-2004, 09:39 PM	#4
BigTex Everything's BIG in TEXAS Join Date: Nov 2003 Location: Texas Posts: 107	You may get the same results either (on bench press) way as long as you don't bounce the weight off your chest, that's not the proper way. Motivation is what gets you started. Habit is what keeps you going.

01-11-2004, 10:17 PM	#5
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,460	Yea most people say stop an inch off your chest to keep the bar from bouncing off your chest making it easier. I do it that way or as close to the chest without bouncing. "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

01-11-2004, 10:29 PM	#6
MikeKy Member Elite Member Join Date: Nov 2003 Location: Home of the KY Derby Posts: 174 Photos: 2	I bring the bar down slowly on each rep and when it touches, I start back up. Never bounce it. That isn't a true rep. "Don't think you can, know you can"

01-12-2004, 12:12 PM	#9
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	On a related note, what about with DB's? Do you go as low as with a BB? http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

01-12-2004, 01:11 PM	#10
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 14,335 Photos: 10	I believe I go a little lower with DBs. I hit the chest with Barbell unless I am doing board or floor presses. If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-12-2004, 01:36 PM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	all the way down and touch your chest.....that is a bench press. I don't undestand when I see people doing half reps with 225lbs. almost as annoying as seeing guys do 1/4 squats (aka curtsies).....ass to the grass, below parallel....that is a squat. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-12-2004, 01:39 PM	#12
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 14,335 Photos: 10	Partial reps are quite good at removing sticking points and helping with explosiveness. They are not, however, to be a replacement for full repetitions, rather a supplemental straegy. If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-12-2004, 08:39 PM	#16
SJ69 Registered User Join Date: Nov 2003 Location: Philly Posts: 1,061 Photos: 1	My knees are f-d up esp my left, I think I have a torn ACL (volleyball twist -POP- swell never the same) So I squat till my ass hits the bench I have set behind me, which stops me just above parallel and still fell it all the way into my glutes. So a full squat is best for those who can do it, but a parallel is better than no squat for people who can't. "I don't like small cars or real big women, but somehow I always find myself in 'em" - KR

01-13-2004, 06:55 PM	#18
spartan Registered User Join Date: Oct 2003 Location: In training Posts: 172 Photos: 1	I was told by my physiotherapist NEVEr to break 90 degree's while benching. Very bad for shoulders. I personally stop from about 1'' from my chest pause and push back up. Hell Week is only 6 months away.

01-13-2004, 08:58 PM	#19
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	If you never break 90degrees you are never really working your chest because it is right below the 90 degree angle that you are at the greastes mechanical disadvanage to apply force which will recruit the most amount of muscle fibers to move the weight. I could bench a ridiculous amount of wieght if it was just about going form 90degrees to lock out. Tell your physiotherapist to take a physics course. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-13-2004, 09:18 PM	#22
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Having a bench under your ass, and touching your ass to it while squatting? Sorry man, but if you were to accidentaly touch to hard like I said it could cause some serious problems. That much extra weight compressing your spine like that is not a good thing... P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-13-2004, 09:21 PM	#23
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	That is a box squat. You sqaut down, stop on top of the bench, pause, keeping everything tight and then explode up. AWhen box squatting you are using weight that is so submaximal that you have a lot of control over your spine. It is not like you are sitting down with a weight that is 85% of your 1RM or better. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-13-2004, 09:23 PM	#24
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Sorry still wouldnt do it. What if you accidentaly burned out or failed. I just dont see the point of them. You could do without the bench. Plus what if some kid is watching an experienced lifter do it and decides to do it himself? He could paralyze himself. Its not a safe lift IMO. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-13-2004, 09:30 PM	#25
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	Actually, this is a great way to teach people how to properly sqaut as it gives them confidence in sitting back as well as gives them an idea about squat depth. I am to tired to argue my case on this anymore so I guess the benefit of box squats and what they can do for your squat, and the reason why powerlifters do them and the reason why westsidbarbell uses them as a base for their squat training will fall on deaf ears. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-13-2004, 09:34 PM	#26
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Just because people do coke, or ecstasy, does that make it right? Sure box squats may have some benefits, but I am not going to do them... I already know how to squat. Oh, and what was that last part you said? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

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