Bench Form Picture

Saturday Fever · 07-08-2004, 09:49 AM

Bench is not a chest exercise.

**Mudge** · 07-08-2004, 10:42 AM

Thats all I do for chest, nothing else right now.

Its compound without question, but it still hits my chest.

**Mudge** · 07-08-2004, 10:44 AM

Quote:

Originally Posted by Johnnny

Well it's not uncommon to feel your shoulders greatly involved while doing chest exercises which is why you shouldn't train chest & shoulders on the same day or on back to back days.

Right. This is why most powerlifters who do any shoulder work at all, do said shoulder work on bench day, so they aren't doing shoulders twice a week.

**CowPimp** · 07-08-2004, 10:48 AM

Quote:

Originally Posted by Mudge

Thats all I do for chest, nothing else right now.

Its compound without question, but it still hits my chest.

Do you notice that your chest is less affected when you bench press PL style, or is it approximately the same? It looks/sounds to me like your chest would be involved very little. I workout at home, so my ability to do chest exercises is limited. Fly and bench press variations are all I really have.

Also, do you do DB bench press with the same philosophy?

Saturday Fever · 07-08-2004, 10:53 AM

If you're benching like a powerlifter, you're not using your chest. Your shoulders would have to rotate forward for the pecs to be recruited, and your shoulders shouldn't be moving anywhere. They should be rolled back tight and stabilized.

**Mudge** · 07-08-2004, 11:39 AM

Quote:

Originally Posted by CowPimp

Also, do you do DB bench press with the same philosophy?

I dont dumbell press, I dont like them, they hit my arms too hard and it opens me to injury putting the weights down.

If I bench dead fish style, my shoulders and my back hurt, and I disagree that benching does not hit the chest. My chest gets used if I reverse press as well.

I'll see if I can get my shoulders back any further, but I'm not expecting much. I think any claim of complete isolation to arms and lats is ludicrous.

Alaric · 07-08-2004, 08:33 PM

Jesus Mudge, is that you in your avatar?

That is one MASSSSSSSIVE back...!!

**Mudge** · 07-08-2004, 09:11 PM

No I'm very white, that is World (Will) Harris. He probably looks about like 3 of me.

JerseyDevil · 07-09-2004, 04:31 AM

Quote:

Originally Posted by Mudge

... and I disagree that benching does not hit the chest. My chest gets used if I reverse press as well.

I disagree as well. I know Dave Tate of EliteFitness/Westside wrote an article where he stated that if you think benching is all about pec power, then you are wrong. The best thing you can do to improve your bench is to work on tricep pressing power. Powerlifting great Larry Pacifico used to say the same thing. He went on to lambast an article in a muscle mag about upping your bench by doing DB flyes, and cable crossovers. I most definitely agree with those statements, but I don't think they mean you don't use your chest at all. Just that the triceps are actually more important then the pecs when it comes to a big bench.

**I Are Baboon** · 07-09-2004, 07:56 AM

If this exercise takes a lot of load off your shoulders, why the hell do the fronts of my shoulders feel so damn sore today?

**Mudge** · 07-09-2004, 08:01 AM

I dunno IAB, this was the only way I could bench without shoulder pain. Arch the back, pull the shoulder blades in, get close to under the bar so you aren't unracking it far (safety, and keeps the shoulder blades from moving much), center the weight over the wrists, I prefer suicide grip nowdays.

The chest is going to be used as a stabalizer I dont see any kind of 100% removal of the chest at all, I think thats just crazy talk. I have been thinking of adding in 1-2 sets of dumbell flys or something but for now I bench for 4 sets, and INCLINE bench for 2 sets, thats it.

**I Are Baboon** · 07-09-2004, 08:10 AM

Mudge, I am assuming it's just DOMS, caused by doing a new movement. It's definitely muscle soreness due to lifting, not joint pain or anything. Certainly a "good pain."

**Mudge** · 07-09-2004, 08:13 AM

I took about a week of practice before I felt I had the whole thing pretty much down, if you added some weight to your bench though (in a week or two) then perhaps you've got it

I put on something like 15 pounds pretty much overnight.

Saturday Fever · 07-09-2004, 10:16 AM

Your arms are moving outwards from your body. This is cause by your shoulders. If you're doing it right, your shoulders will be a great helper getting the bar off your chest. Once the bar is up, it becomes a triceps battle.

It's hard to explain or describe, because I just recently "felt" the right way to bench. I had my shoulders locked back tight and pressed into the bench and I just knew that, finally, I was doing it right. The best way I can explain finding that groove is to focus a LOT on pulling the bar apart. This helps push your shoulders down into the bench and hopefully you'll see what I'm talking about.

**CowPimp** · 07-09-2004, 01:52 PM

Quote:

Originally Posted by Mudge

I dont dumbell press, I dont like them, they hit my arms too hard and it opens me to injury putting the weights down.

If I bench dead fish style, my shoulders and my back hurt, and I disagree that benching does not hit the chest. My chest gets used if I reverse press as well.

I'll see if I can get my shoulders back any further, but I'm not expecting much. I think any claim of complete isolation to arms and lats is ludicrous.

Good to hear somoene else's experience. However, I have no problems with DB press as of yet. I guess I'm going to try that style with DB press as well if I can get the feel down.

**Mudge** · 07-09-2004, 03:58 PM

I really used to like incline dumbell presses, but they hit my arms too much, and even hoisting them up alone is a bit of a task. There is no way you will see me flat pressing dumbells again for awhile I think, I dont feel they are safe without throwing them after a set, which I cannot do without being really rude and breaking gym rules yada yada.

JerseyDevil · 07-10-2004, 05:43 AM

I used to love to do incline DB presses. But frankly, I got to the point with the weight I was using where getting them into position was a pain in the ass. I have some elbow/forearm tendonitis and using DBs caused that to flare up, I think mainly due to hoisting them into and out of position. At this point for me, it is easier and safer, to use a barbell.

**Mudge** · 07-10-2004, 10:30 AM

My right elbow and wrist hate me right about now, and in the past it was my left elbow so stuff is catching up with me.

Tiny Meeker apparently even warms up with the bar first, and he benches 800, so dont discount LOTS of warmups folks when you lift big.

Determination · 07-10-2004, 03:25 PM

People that complain that their chest doesn't get enough of a workout when they bench are probably doing something wrong.

I used to have the same problem until I slowed down, concentrated on contracting on both the positive and negative movement AND at the top. Arching my back a bit, bringing my chest out. Just concentrating on the chest itself and picturing the muscle fibers just ripping to shreds (heh). Plus I also flex my pecs between sets.

I can't push as much weight this way...but it's not really about maxing my bench for me...it's about growth, getting stronger and working those muscles to the fullest. I couldn't even tell you what my max bench is.

My chest definitely gets a workout. You don't feel your chest aching while you're walking around the next day cause those muscles aren't being used, but if I try to do a push up, then I definitely feel the muscles in there being sore as all hell. Plus my chest is swollen to all hell when I'm done with my workout, so I know it did some work.

Biggest problem I have is that my arms and shoulders give out before my chest does. Which is why I'm going to try dumbell flyes to pre exhaust the chest first in my routine, instead of as a finishing move.

Johnnny · 07-11-2004, 07:49 AM

Mudge

Quote:

My right elbow and wrist hate me right about now, and in the past it was my left elbow so stuff is catching up with me.

I hear you about elbow pain. The last few weeks the inner part of my elbow that's right below my bicep has been really hurting me. But the funny thing is it only hurts when I do barbell curls, really heavy rows for back, or really heavy barbell shrugs for traps.

But it seems to only hurt in all exercises when I'm lowering the bar back down to the starting position not while curling, shrugging or rowing just on the way back down. My right inner elbow never hurts which is the funny thing.

I'm taking a wee off anyway as I'm feeling tired & starting to get fatigued. The last week or so I've had an invulontary twitch in my upper left eye lid which is something I've never had before. My doctor, she said that that's a common symptom of fatigued as my thyroid checked out normal.

So I'm taking a good week off to rest & get full nights sleep. I've been staying up later than I usually do lately as well.

**CowPimp** · 07-12-2004, 08:55 PM

I was wondering, if you bench press like this, then it seems a little akward to have such a wide grip. Should I keep my hands at about shoulder width apart or just a tad more? Currently, I go significantly wider.

**Mudge** · 07-12-2004, 10:31 PM

I like to go wide but there is some risk to the pectoral if you go ultra wide, so usually when benchers hit a meet, or use an illegal wide, its a rarity. I put my forefinger at the 'ring' on the bar, that is my normal wide bench stance right now. If I go ultra wide I put my thumb there (suicide grip always).

I am going even lower on the chest right now to keep the arms in with a wide grip like this.

**CowPimp** · 07-12-2004, 11:21 PM

When you say you put your finger on the ring, I assume you mean pinky finger? I put my middle finger there, but a pinky finger on the ring is also comfortable.

**Mudge** · 07-13-2004, 12:14 AM

Forefinger, used to do middle finger, I have an 85" reach FWIW.

Saturday Fever · 07-13-2004, 12:58 AM

Cow, I will have a video showing you exactly how to go wide and do it right tomorrow. I hope it helps.

**CowPimp** · 07-13-2004, 05:34 PM

Quote:

Originally Posted by Saturday Fever

Cow, I will have a video showing you exactly how to go wide and do it right tomorrow. I hope it helps.

Thank you much. I will be sure to practice my form on lower weights before I jump into it too much.

SJ69 · 07-15-2004, 07:15 AM

Quote:

Originally Posted by Johnnny

Spitfire

Well it's not uncommon to feel your shoulders greatly involved while doing chest exercises which is why you shouldn't train chest & shoulders on the same day or on back to back days.
.

That's exactly why I do chest and shoulders on the same day.
My shoulders get warmed up during chest and you get more days of shoulder recovery by hitting them on ther same day.

SJ69 · 07-15-2004, 07:23 AM

There's no doubt that benching hits the chest hard. You can erally feel it if you don't beleive me - next time you take a week or two off do just 10 sets of bench to failure, nothing else, I'll bet my last dime your chest huirts the next day.
Being a compound movement you get the added benifit of also working your shoulders, tri's and other stabilizers as well.
I agree about warming up - very important to avoid injury, esp if going heavy, just don't spend all of your energy on hte warm up sets.
Width - I put my middle finger on the rings for my regular bench press.

07-08-2004, 09:49 AM	#31
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Bench is not a chest exercise.
	yay.

07-08-2004, 10:53 AM	#35
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	If you're benching like a powerlifter, you're not using your chest. Your shoulders would have to rotate forward for the pecs to be recruited, and your shoulders shouldn't be moving anywhere. They should be rolled back tight and stabilized.
	yay.

07-09-2004, 10:16 AM	#44
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Your arms are moving outwards from your body. This is cause by your shoulders. If you're doing it right, your shoulders will be a great helper getting the bar off your chest. Once the bar is up, it becomes a triceps battle. It's hard to explain or describe, because I just recently "felt" the right way to bench. I had my shoulders locked back tight and pressed into the bench and I just knew that, finally, I was doing it right. The best way I can explain finding that groove is to focus a LOT on pulling the bar apart. This helps push your shoulders down into the bench and hopefully you'll see what I'm talking about.
	yay.

07-10-2004, 10:30 AM	#48
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	My right elbow and wrist hate me right about now, and in the past it was my left elbow so stuff is catching up with me. Tiny Meeker apparently even warms up with the bar first, and he benches 800, so dont discount LOTS of warmups folks when you lift big.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

07-12-2004, 08:55 PM	#51
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I was wondering, if you bench press like this, then it seems a little akward to have such a wide grip. Should I keep my hands at about shoulder width apart or just a tad more? Currently, I go significantly wider.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-08-2004, 10:42 AM	#32
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	Thats all I do for chest, nothing else right now. Its compound without question, but it still hits my chest.

07-08-2004, 08:33 PM	#37
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Jesus Mudge, is that you in your avatar? That is one MASSSSSSSIVE back...!!

07-08-2004, 09:11 PM	#38
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	No I'm very white, that is World (Will) Harris. He probably looks about like 3 of me.

07-09-2004, 07:56 AM	#40
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 10,916 Photos: 10	If this exercise takes a lot of load off your shoulders, why the hell do the fronts of my shoulders feel so damn sore today?

07-09-2004, 08:01 AM	#41
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	I dunno IAB, this was the only way I could bench without shoulder pain. Arch the back, pull the shoulder blades in, get close to under the bar so you aren't unracking it far (safety, and keeps the shoulder blades from moving much), center the weight over the wrists, I prefer suicide grip nowdays. The chest is going to be used as a stabalizer I dont see any kind of 100% removal of the chest at all, I think thats just crazy talk. I have been thinking of adding in 1-2 sets of dumbell flys or something but for now I bench for 4 sets, and INCLINE bench for 2 sets, thats it.

07-09-2004, 08:10 AM	#42
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 10,916 Photos: 10	Mudge, I am assuming it's just DOMS, caused by doing a new movement. It's definitely muscle soreness due to lifting, not joint pain or anything. Certainly a "good pain."

07-09-2004, 08:13 AM	#43
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	I took about a week of practice before I felt I had the whole thing pretty much down, if you added some weight to your bench though (in a week or two) then perhaps you've got it I put on something like 15 pounds pretty much overnight.

07-09-2004, 03:58 PM	#46
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	I really used to like incline dumbell presses, but they hit my arms too much, and even hoisting them up alone is a bit of a task. There is no way you will see me flat pressing dumbells again for awhile I think, I dont feel they are safe without throwing them after a set, which I cannot do without being really rude and breaking gym rules yada yada.

07-10-2004, 05:43 AM	#47
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	I used to love to do incline DB presses. But frankly, I got to the point with the weight I was using where getting them into position was a pain in the ass. I have some elbow/forearm tendonitis and using DBs caused that to flare up, I think mainly due to hoisting them into and out of position. At this point for me, it is easier and safer, to use a barbell.

07-10-2004, 03:25 PM	#49
Determination Registered User Join Date: Jun 2004 Posts: 95	People that complain that their chest doesn't get enough of a workout when they bench are probably doing something wrong. I used to have the same problem until I slowed down, concentrated on contracting on both the positive and negative movement AND at the top. Arching my back a bit, bringing my chest out. Just concentrating on the chest itself and picturing the muscle fibers just ripping to shreds (heh). Plus I also flex my pecs between sets. I can't push as much weight this way...but it's not really about maxing my bench for me...it's about growth, getting stronger and working those muscles to the fullest. I couldn't even tell you what my max bench is. My chest definitely gets a workout. You don't feel your chest aching while you're walking around the next day cause those muscles aren't being used, but if I try to do a push up, then I definitely feel the muscles in there being sore as all hell. Plus my chest is swollen to all hell when I'm done with my workout, so I know it did some work. Biggest problem I have is that my arms and shoulders give out before my chest does. Which is why I'm going to try dumbell flyes to pre exhaust the chest first in my routine, instead of as a finishing move.

07-12-2004, 10:31 PM	#52
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	I like to go wide but there is some risk to the pectoral if you go ultra wide, so usually when benchers hit a meet, or use an illegal wide, its a rarity. I put my forefinger at the 'ring' on the bar, that is my normal wide bench stance right now. If I go ultra wide I put my thumb there (suicide grip always). I am going even lower on the chest right now to keep the arms in with a wide grip like this.

07-12-2004, 11:21 PM	#53
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	When you say you put your finger on the ring, I assume you mean pinky finger? I put my middle finger there, but a pinky finger on the ring is also comfortable.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-13-2004, 12:14 AM	#54
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	Forefinger, used to do middle finger, I have an 85" reach FWIW.

07-13-2004, 12:58 AM	#55
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Cow, I will have a video showing you exactly how to go wide and do it right tomorrow. I hope it helps.
	yay.

07-15-2004, 07:23 AM	#58
SJ69 Registered User Join Date: Nov 2003 Location: Philly Posts: 1,023 Photos: 1	There's no doubt that benching hits the chest hard. You can erally feel it if you don't beleive me - next time you take a week or two off do just 10 sets of bench to failure, nothing else, I'll bet my last dime your chest huirts the next day. Being a compound movement you get the added benifit of also working your shoulders, tri's and other stabilizers as well. I agree about warming up - very important to avoid injury, esp if going heavy, just don't spend all of your energy on hte warm up sets. Width - I put my middle finger on the rings for my regular bench press.