Decline bench presses a waste?

min0 lee · 01-12-2005, 04:58 PM

Quote:

Originally Posted by CowPimp

Indeed. When I do flat bench press I hit the top of my abs. Any higher than that and my elbow start to flare out.

You mean to say you keep your elbows close to your body? Wouldn't that work your triceps?

**Mudge** · 01-12-2005, 05:09 PM

The idea is to remove your shoulders from the lift, in order to protect them. Yes, your triceps get a workout when you PUSH on something because you are EXTENDING your arm which is what triceps do.

tenxyearsxgone · 01-12-2005, 06:56 PM

actually he is a powerlifter, he is benching upwards near 700, and for decline he goes to his chest not his stomach like on flat bench with an arch and shirt...

Cold Iron · 01-12-2005, 07:16 PM

Quote:

Originally Posted by min0 lee

You mean to say you keep your elbows close to your body? Wouldn't that work your triceps?

Check the link in Mudge's sig for details...

min0 lee · 01-12-2005, 07:38 PM

4 – Push the bar in a straight line.

Try to push the bar toward your feet. The shortest distance between two points is a straight line, right? Then why in the world would some coaches advocate pressing in a "J" line toward the rack? If I were to bench the way most trainers are advocating (with my elbows out, bringing the bar down to the chest and pressing toward the rack) my barbell travel distance would be 16 inches. Now, if I pull my shoulder blades together, tuck my chin and elbows, and bring the bar to my upper abdominals or lower chest, then my pressing distance is only 6.5 inches. Now which would you prefer? If you want to push up a bar-bending load of plates, you'd choose the shorter distance.

Here's another important aspect of pressing in this style. By keeping your shoulder blades together and your chin and elbows tucked, you'll have less shoulder rotation when compared to the J-line method of pressing. This is easy to see by watching how low the elbows drop in the bottom part of the press when the barbell is on the chest. With the elbows out, most everyone's elbows are far lower than the bench. This creates a tremendous amount of shoulder rotation and strain.

Now try the same thing with the elbows tucked and shoulder blades together while bringing the barbell to your upper abdominals. For most people, the elbows are usually no lower than the bench. Less shoulder rotation equals less strain on the shoulder joint. This means pressing bigger weights for many more years. I've always been amazed at trainers that suggest only doing the top half of the bench press, i.e. stopping when the upper arms are parallel to the floor. This is done to avoid the excess shoulder rotation. All they have to do is teach their clients the proper way to bench in the first place!

5 – Keep the elbows tucked and the bar directly over the wrists and elbows.

This is probably the most important aspect of great pressing technique. The elbows must remain tucked to keep the bar in a straight line as explained above. Keeping the elbows tucked will also allow lifters to use their lats to drive the bar off the chest. Football players are taught to drive their opponents with their elbows tucked, then explode through. This is the same for bench pressing. Bench pressing is all about generating force. You can generate far more force with your elbows in a tucked position compared to an "elbows out" position.

The most important aspect of this is to keep the barbell in a direct line with the elbow. If the barbell is behind the elbow toward the head, then the arm position becomes similar to an extension, not a press.

01-12-2005, 05:09 PM	#32
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,056 Photos: 1	The idea is to remove your shoulders from the lift, in order to protect them. Yes, your triceps get a workout when you PUSH on something because you are EXTENDING your arm which is what triceps do.
	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

01-12-2005, 06:56 PM	#33
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	actually he is a powerlifter, he is benching upwards near 700, and for decline he goes to his chest not his stomach like on flat bench with an arch and shirt...
	Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
training theories - stop overtraining!	Mifody	Training	27	10-19-2005 10:07 PM
Dumbell Bench presses problem,help!!!	Mike N	Training	2	07-18-2004 08:43 AM
Tank..........ONE / ONE+	kuso	Supplements	27	07-05-2003 12:14 AM
how much weight can you guys do for 2 reps on the decline bb bench press	walter	Training	26	08-16-2001 04:39 AM
Best Bench?	Bench_It	Training	5	02-27-2001 03:12 PM

01-12-2005, 07:38 PM	#35
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,683 Blog Entries: 3 Photos: 542	4 – Push the bar in a straight line. Try to push the bar toward your feet. The shortest distance between two points is a straight line, right? Then why in the world would some coaches advocate pressing in a "J" line toward the rack? If I were to bench the way most trainers are advocating (with my elbows out, bringing the bar down to the chest and pressing toward the rack) my barbell travel distance would be 16 inches. Now, if I pull my shoulder blades together, tuck my chin and elbows, and bring the bar to my upper abdominals or lower chest, then my pressing distance is only 6.5 inches. Now which would you prefer? If you want to push up a bar-bending load of plates, you'd choose the shorter distance. Here's another important aspect of pressing in this style. By keeping your shoulder blades together and your chin and elbows tucked, you'll have less shoulder rotation when compared to the J-line method of pressing. This is easy to see by watching how low the elbows drop in the bottom part of the press when the barbell is on the chest. With the elbows out, most everyone's elbows are far lower than the bench. This creates a tremendous amount of shoulder rotation and strain. Now try the same thing with the elbows tucked and shoulder blades together while bringing the barbell to your upper abdominals. For most people, the elbows are usually no lower than the bench. Less shoulder rotation equals less strain on the shoulder joint. This means pressing bigger weights for many more years. I've always been amazed at trainers that suggest only doing the top half of the bench press, i.e. stopping when the upper arms are parallel to the floor. This is done to avoid the excess shoulder rotation. All they have to do is teach their clients the proper way to bench in the first place! 5 – Keep the elbows tucked and the bar directly over the wrists and elbows. This is probably the most important aspect of great pressing technique. The elbows must remain tucked to keep the bar in a straight line as explained above. Keeping the elbows tucked will also allow lifters to use their lats to drive the bar off the chest. Football players are taught to drive their opponents with their elbows tucked, then explode through. This is the same for bench pressing. Bench pressing is all about generating force. You can generate far more force with your elbows in a tucked position compared to an "elbows out" position. The most important aspect of this is to keep the barbell in a direct line with the elbow. If the barbell is behind the elbow toward the head, then the arm position becomes similar to an extension, not a press.