Deburgh Posted September 4, 2007 Report Share Posted September 4, 2007 Just wanted everyones thoughts about how deep they bench. I have been benching very deep, pretty much touching the chest but have been starting to get shoulder pain and wonder if its attributed to deep benching.Some people suggest 1-2cms above the chest is a good range without straining the joints.Thoughts? Quote Link to comment Share on other sites More sharing options...
2guns Posted September 4, 2007 Report Share Posted September 4, 2007 i dont touch my chest when i do it, i think a few cm away is fine Quote Link to comment Share on other sites More sharing options...
samoan_muscle Posted September 4, 2007 Report Share Posted September 4, 2007 i dont touch my chest when i do it, i think a few cm away is fineYeah but your range of motion is quite small cos your chest is so BIG!!!Bwahahaha! :pfft: :pfft: :pfft: Quote Link to comment Share on other sites More sharing options...
samoan_muscle Posted September 4, 2007 Report Share Posted September 4, 2007 Just wanted everyones thoughts about how deep they bench. I have been benching very deep, pretty much touching the chest but have been starting to get shoulder pain and wonder if its attributed to deep benching.Some people suggest 1-2cms above the chest is a good range without straining the joints.Thoughts?I tend to bench quite deep and hold at that bottom with all reps...important too make sure you dont use ur chest 2 bounce the weight upwards. Quote Link to comment Share on other sites More sharing options...
Melbot Posted September 4, 2007 Report Share Posted September 4, 2007 Thoughts? Quote Link to comment Share on other sites More sharing options...
2guns Posted September 4, 2007 Report Share Posted September 4, 2007 quite deep and hold at that bottommate we are talking about training, not wat u get up to on K rd :pfft: :pfft: :pfft: ... those dodgy smaoans aye hahahaha Quote Link to comment Share on other sites More sharing options...
Deburgh Posted September 5, 2007 Author Report Share Posted September 5, 2007 well im speechless lol Quote Link to comment Share on other sites More sharing options...
Dumbelldog Posted September 5, 2007 Report Share Posted September 5, 2007 Check your form, you need to make sure you are keeping your shoulder blades locked back against the bench, this keeps your shoulders low. That's the best advise I have, if you do that correctly you should be fine to come down to your chest touch gently and back up. Quote Link to comment Share on other sites More sharing options...
birdman Posted September 5, 2007 Report Share Posted September 5, 2007 I'd have to agree. Make sure you squeeze your shoulder blades together and drive them into the bench. Push your chest outwards too in order to hit the pecs hard.I too used to have problems with my shoulders and left elbow. You must make sure you warm your rotator cuffs up properly otherwise you're asking for trouble.I lower it until just before it touches my chest, but I guess it depends on your own personal comfort level. Quote Link to comment Share on other sites More sharing options...
frogie2001 Posted September 5, 2007 Report Share Posted September 5, 2007 broken record time, yes you should bench to touch the chest, like all muscle groups full range is important. streching the muscle group to its full and than contracting at the top will ensure an effective bench. shoulder blades as far back as you can, so they are trying to touch when you are laying flat. try and get the bar to touch around the mid point of the chest (i.e around nipples). this will take some pressure off the should joint. Quote Link to comment Share on other sites More sharing options...
2guns Posted September 5, 2007 Report Share Posted September 5, 2007 but I guess it depends on your own personal comfort levelthis is right, and there are always other chest exercises to hit the part of your chest u are worryed bout not hitting. Quote Link to comment Share on other sites More sharing options...
Oros Posted September 5, 2007 Report Share Posted September 5, 2007 Keep your shoulders pulled back, elbows flared out, lower until BB is barely touching the upper chest, (region between the nipple line & shoulder line) stop, pausing briefly then power into the lift. Keep pecs tight/flexed at all time, don't release tension until the end of the set. Fore arms should be approx perpendicular to the floor when the BB is at bottom position of the press. Upper back & lower back/lumbar region should remain firmly on the bench.If you don't lock your shoulders back, your front delts contribute to the lift.If you don't pause at the bottom position you're just using momentum and can do some serious tendon/ligament damage. Lowering to a chest position too much lower than the nipple line & your tri's are contributing too much although this can be a good position if the shoulder joints are taking a pounding.As a guage of tempo, 1 set of 10 reps using the equiv of your body-weight on the BB should take approx 35-40 seconds to complete Quote Link to comment Share on other sites More sharing options...
Deburgh Posted September 5, 2007 Author Report Share Posted September 5, 2007 Thank you folks, good points to check on Quote Link to comment Share on other sites More sharing options...
samoan_muscle Posted September 5, 2007 Report Share Posted September 5, 2007 quite deep and hold at that bottommate we are talking about training, not wat u get up to on K rd :pfft: :pfft: :pfft: ... those dodgy smaoans aye hahahahahehehhee...cheeky guy LOL Quote Link to comment Share on other sites More sharing options...
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