Bench press - but not all the way down. Really!?

Witchblade · 11-08-2007, 12:29 PM

Quote:

Originally Posted by Big G

Huh? This seems contrary to what's written above.

Well, it's true. There is less transverse flexion.

Big G · 11-08-2007, 02:23 PM

Quote:

Originally Posted by Witchblade

Well, it's true. There is less transverse flexion.

OK. Fair enough. That means less shoulder involvement, right?

So... Elbows in close (e.g. 45º) to sides or elbows out at 90º?
Bar lowered all the way down to neck, or to where elbows level with bench?

Quote:

Originally Posted by Everyone

.

Is everyone else in agreement with the decreased wadjamacallit ("transverse flexion") and increased pec involvement doing benches this way?

Witchblade · 11-08-2007, 03:01 PM

Elbows out/lowering to neck => most chest involvement, more ROM, less weight and shoulder injury risk

Elbows in/lowering to nipples => less chest involement, more weight, less ROM and less shoulder injury risk

Seanp156 · 11-08-2007, 04:42 PM

Quote:

Originally Posted by GA_Man_in_Cali

That guy in the pic has great form for a powerlift, but terrible form for achieving a bodybuilder's goals of muscular development.

That's debatable, most powerlifters tuck their elbows in quite a bit, and bring the bar pretty low on their bellies. The guy in the picture is bringing the bar fairly high, elbows out, and wrists aren't rolled back either... Benching like that may be necessary to move big weights raw depending on someone's build, but it's more dangerous to shoulder health and increases the risk of tearing a pec. There's no way he could bench like that in a shirt.

If your main goal with bench pressing is muscle stimulation, I'd suggest going with dumbbells. It's safer and more effective in my opinion than doing wide grip "neck presses" using a barbell.

Uthinkso · 11-08-2007, 06:21 PM

Quote:

Originally Posted by Mudge

I'm even lower than nipple, FWIW at 6'2" I have an 85" reach which seem to be very long arms whoever I compare them with (who is around my size).

Yes you do have long arms. I'm 6'1" as mentioned and my reach measured finger tip to finger tip across my back (no chest in the way) was 80".

**Dale Mabry** · 11-08-2007, 08:17 PM

Quote:

Originally Posted by Big G

Scrawny to Brawny says (basically) tall guys with long forearms risk shoulder injuries by going too low. To maximize pec involvment elbows should be at 45º to body (not 90º, like many people do) and bar should be lowered to point where elbows are level with bench.

A personal trainer at the gym today agreed.

Do you disagree?

More chest involvement occurs with the elbows out at 90, but if you keep your elbows out at 90, you aren't typically going to be pressing much weight. If you do it won't be for long because it puts the rotator cuff in a shitty position to do it's job.

At the end of the day, go as low as you want. I would recommend going as low as you can. I would attempt a lighter weight and work up from there.

buening · 11-13-2007, 03:05 PM

Generally speaking, the lower half of the press movement maximizes chest involvement and the upper half of the movement maximizes tricep involvement. Not going low will reduce what's little chest involvement there is, thus turning it into mainly a tricep exercise. Going too low will cause shoulder/rotator cuff impingement. I recommend rotator cuff exercises to keep shoulders nice and healthy for military presses and bench. I do dumbbell presses for the most part, and when i do barbell presses i typically use the powerlifting grip (elbows tucked, barbell down to lower chest/upper abdominal region). This has worked well for me. If you really want to keep a healthy shoulder, go with the DB's on the bench. You will have a natural arc in the movement and will see nice results. Just leave the ego at the door, because a 150lb barbell bench doesn't mean you can hoist 75lb dumbbells

Big G · 11-13-2007, 06:00 PM

And, for rotator cuff exercises, you'd recommend...?

BTW, Thx! I appreciate the explanation.

AKIRA · 11-13-2007, 06:11 PM

Quote:

Originally Posted by Dale Mabry

More chest involvement occurs with the elbows out at 90, but if you keep your elbows out at 90, you aren't typically going to be pressing much weight. If you do it won't be for long because it puts the rotator cuff in a shitty position to do it's job.

At the end of the day, go as low as you want. I would recommend going as low as you can. I would attempt a lighter weight and work up from there.

Does anyone have a bird's eye view of what a lift looks like with the elbows "tucked" in?

Witchblade · 11-14-2007, 05:31 AM

Elbows near chest/side, upper arms parallel to your body, almost or even touching the body, as opposed to flaring them out.

11-08-2007, 03:01 PM	#33
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,284 Photos: 2	Elbows out/lowering to neck => most chest involvement, more ROM, less weight and shoulder injury risk Elbows in/lowering to nipples => less chest involement, more weight, less ROM and less shoulder injury risk
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11-13-2007, 06:00 PM	#38
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,212 Photos: 1	And, for rotator cuff exercises, you'd recommend...? BTW, Thx! I appreciate the explanation.
	Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 185lb (up 25lb), bf=15%ish Age:35 Training since 11/06 journal

11-14-2007, 05:31 AM	#40
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,284 Photos: 2	Elbows near chest/side, upper arms parallel to your body, almost or even touching the body, as opposed to flaring them out.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

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11-13-2007, 03:05 PM	#37
buening Registered User Join Date: Jan 2007 Location: Decatur, IL Posts: 137	Generally speaking, the lower half of the press movement maximizes chest involvement and the upper half of the movement maximizes tricep involvement. Not going low will reduce what's little chest involvement there is, thus turning it into mainly a tricep exercise. Going too low will cause shoulder/rotator cuff impingement. I recommend rotator cuff exercises to keep shoulders nice and healthy for military presses and bench. I do dumbbell presses for the most part, and when i do barbell presses i typically use the powerlifting grip (elbows tucked, barbell down to lower chest/upper abdominal region). This has worked well for me. If you really want to keep a healthy shoulder, go with the DB's on the bench. You will have a natural arc in the movement and will see nice results. Just leave the ego at the door, because a 150lb barbell bench doesn't mean you can hoist 75lb dumbbells