Bench

[fufu]

I agree with Full ROM but do you not think that someone with longer arms may go to far if they touch their chest? I agree with going past 90 but is there a limit that could be two far? Longer arms will leave you going way back?

If you are looking at the degree of motions at the joints, they are the same if you are 5'5'' or 6'5'' if limbs are proportioned the same, so there is no real issue of joint/muscle injury if you are tall.

The partial ROM due to height seems silly. If you were running, would you run the same distance stride as a short person? Of course not, because it wouldn't work for you mechanically. You need strengthen your personal mechanics through full range if your goal is to be functionally stronger.

 

[fatsopower]

Umm totally not worth it, god who does full range of motion on exercises...just silliness. Lets all do half reps or quarter reps, and stop when it "feels" right.

This thread is getting ridiculous.

extremely! about as ridiculous as comparing stopping 2 inches above your chest to quarter reps! btw - check the vids of any "brand name" bb - NOBODY is doing full rom - everyone is working around SOME injury and just doing exactly that- what feels right!
I personally split bench into halves (when I still do flat bench) - top half down halfway and bottom half up halfway - and that's my personal workaround. If you feel it's neccessary to ego lift go right ahead. but I still say to do what feels right and don't go OVER the limits of personal injury.
feel free to disagree.

 

[gixxermaniak]

Few questions
1) how much do you currently bench--this isn't a pissing contest, but honest. What weight can you do for 6-8 reps
2) do you do pushups or dips?
3) I don't stretch, but you should--hell I need to start my damn self.
4) When you do shoulder exercises are you able to bring the weight all the way down without pain? Like if it is a barbell can you touch the bar to your chest if you wanted to.

Yes shoulders I can do no problem bench 225 8 times without a spotter dips I do eight with a plate strapped on

DRUGS ARE BAD MMMMKKKAAYYYY

 

[ckcrown84]

extremely! about as ridiculous as comparing stopping 2 inches above your chest to quarter reps! btw - check the vids of any "brand name" bb - NOBODY is doing full rom - everyone is working around SOME injury and just doing exactly that- what feels right!
I personally split bench into halves (when I still do flat bench) - top half down halfway and bottom half up halfway - and that's my personal workaround. If you feel it's neccessary to ego lift go right ahead. but I still say to do what feels right and don't go OVER the limits of personal injury.
feel free to disagree.

They stop short coming up, so they don't lock out the elbows, because 1) it removes pressure off the chest muscles and 2) once you are able to lift more than 300lbs it becomes extremely tough on the joints

I have repeated myself about working around injuries numerous times and advised going to see a professional

Also, doing partial reps because you see power lifters or bodybuilders doing that is not applicable. First understand why they are doing those partial reps.

For what it is worth I think your personal workaround is not very effective, but I do not know your injuries. However if you can do a half rep at the top and a half rep at the bottom then as far as I am concerned, for the purpose of this discussion, you have no injury preventing you from doing a full ROM (because as you already admitted you CAN do it, you just choose to split it up. However, as I said for the purpose of this discussion a full ROM does not necessary include locking out at the top, for that leads to unnecessary strain on your elbows.

 

[ckcrown84]

Yes shoulders I can do no problem bench 225 8 times without a spotter dips I do eight with a plate strapped on

DRUGS ARE BAD MMMMKKKAAYYYY

the reason I asked was:
1) pushups are a GREAT exercise. I incorporate them weekly. Don't forget about them, they are great for chest, shoulders, and triceps. Add a plate on your back if you need to, do as many reps as u can, remove the plate and do some more--do like 3 sets
2) Dips are also great for building upper body. I use these to bust through barriers. Do a FULL dip, they will build those shoulders and triceps.
3) Lighten your load on bench, get the full range. Build back up to your 225. For example:
Week 1: 185 bench - Full rom
Week 2: 195 - Full rom
Week 3: 205 Full ROM
Week 4: 225 Full rom

^^ Not saying to do exactly that but this gives you an idea. Drop the weight and bust your ass. Once you get back to your original weight you will overall be much stronger and this should also stimulate some growth. Don't view this as a set back.
Another personal question: over the past 6 months how much has your bench press actually increased? 30lbs, 60lbs, 100?
Just trying to make a point. Droping the weight to 185 is not really much of a "set back" as far as physical weight, and like I said this should stimulate some growth as well/

 

[ShreddedOatz]

I lift the weight off the rack and put it back on 8-10 times, is that good?

 

[gixxermaniak]

Great info CK

DRUGS ARE BAD MMMMKKKAAYYYY

 

[bjg]

i forgot to mention earlier that habit plays a big role in benching too, many lifters have the bad habit of lowering the bar half way, then when it comes to real benching they just dont have any strength lowering the bar all the way down and pushing it up.
Although it should not be that way, it is almost harder for me to stop few inches above my chest ..i am just used to lower the bar all the way down.
two days ago i trained with a very strong young guy , he easily can bench 275 for more than 20 reps! he did 225 for 30 reps before moving to 275 then to 315 then to 365 benching it 8 reps no problem. while i can only bench 315 twice with no help i cannot come close to him with flat bench ...but as we moved later on to dumbell flies, he could barely do it with 55lbs ! while i could use 65 lbs easily for that.....and what is also more strange is that with DB presses he could not work out with more than 75lbs while i went over 90 lbs ...
he just was not used to dumbells ..anything with barbells he is a monster but anything with dumbells he is just a normal guy ...

 

[Gissurjon]

If that is a jab against me and the use of AAS.
I trained over about 9 years naturally and got up to 380lbs bench naturally.

White lab coats aside you can achieve good results naturally.

No man, I'm not knocking you for using that stuff... to each is own

 

[Paramour]

 

[squigader]

Try dumbbells - I personally feel that they hit the pecs a lot harder, give better results, and are the way to go for people with long arms.

 

[stfuandliftbtch]

aren't you like 5'4"? not being a douche, but you don't have personal frame of reference, especially to be labeling anything as "covering up weaknesses".

no, you don't have to touch your chest. stop a couple of inches from your sternum. doing that also keeps the muscle groups under tension for the entire movement.

You're calling out his height, why? Its his opinion and it is right. All the taller guy has to do is to a wider grip, making it literally the exact same thing as shorter guy having a closer grip.

yes, you should touch your chest. Full ROM=FULL development. Stopping a few inches from your chest wont give the chest more tension. what the fuck are you talking about!? The EXACT opposite. Locking out will reduce tension, so that should be avoided, but stopping before you touch your chest!?

He said "touch" the chest, not lye or bounce it off your chest..

 

[itodobien]

Man IMO I agree; it's all the way down, touch and go. No Bounce. I am not a pro, but am 6'3" with a bench around 350 right now. I played football in college and that's what the S&C coach would preach. Full ROM on every lift you do. I don't have any of the joint stiffness issues described in this post either. I agree it's a little harder to move weight with longer levers (that's just physics) but you have to go all the way down. If not, it don't count. Just my 2 pennies as the newb here.

 

[itodobien]

You're calling out his height, why? Its his opinion and it is right. All the taller guy has to do is to a wider grip, making it literally the exact same thing as shorter guy having a closer grip.

yes, you should touch your chest. Full ROM=FULL development. Stopping a few inches from your chest wont give the chest more tension. what the fuck are you talking about!? The EXACT opposite. Locking out will reduce tension, so that should be avoided, but stopping before you touch your chest!?

He said "touch" the chest, not lye or bounce it off your chest..

Yup, I agree! I use a wider grip too. Also agree about avoiding locking out as that is a little dangerous when you're talking Biomechanics. You're only as stong as your weakest point in the ROM, so if you're not training your entire ROM, you're not getting the benefits you should be.

 

[Mudge]

I have seen many different ideas on bench press but what do you feel is proper form for a taller guy? Going down to slightly under parellel or all the way down to the chest? I am 6'3 with pretty long arms.

A 1/2 bench is not a bench, you touch all the way or its not complete. I like below the nipple, but I don't know your build. I spent a long time "perfecting," my as of yet still not perfect form. Look for Dave Tate's BENCH PRESS 600 POUNDS article and practice the form with a light weight (frequently).

I'm 6'2" and have never benched more than 455, but coming from a high school freshman bench of 150 and being barely athletic, I improved it quite a bit.

 

[USMC]

FTR If you watch the NFL Combine they must touch the chest or the rep isn't counted, and plenty of tall guys there. That being said I'm glad I'm short at 5'6" lol, you tall guys it seems like it takes you forever to do a pushup lol.