Benching in 'the groove'

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I dont do bbell bench, just do db bench cos i train solo. but do occasionally do sum bbell work for a change. It seems to me quite an art, which i suck at.

My questions are - (and im a relative newbie!)

* on a flat bench, what 'line' do you lower on? nipples, upper chest, neck?

*more importantly, is stopping above your chest(elbows parralel) lessening the effectiveness of the excercise for your chest? for someone whos on their first bulk, my priority is just gaining mass, and obviously stopping just above chest means you can use more weight, but does limiting ROM detract from hypertrophy???????????????????

[Dragon]

I bench right accross the nipples. And I touch the chest. I don't do the powerlifting visible pause. But I'm controlled down and quick up.

Do you lock your elbows at the top?

[AlBundy]

I train solo as well, but I still use the bb bench whats you're reason for not using it?

Basically it's practice, I take it you want to build your pecs up so go for a wide grip and on the way down focus on contracting your shoulder blades together and downwards, >\/< this helps push your chest out more putting more stress on the chest muscles and less on the shoulders. It helps to imagine that you are pulling the bar down to your chest.

As for depth go as low as comfortable if you have a thick ribcage then you can probably bring it down till it touches. If you dont just bring it down so you can feel a good stretch in your chest muscles. Also don't lock out fully keep a slight bend in your elbows.

[Daniil]

1. Nipples.

2. To emphasize on chest, you should go lower and not straighten out arms (about 3/4 of the move). I think the upper motion involves more triceps than chest.

[Lamborghinilova]

When i first started BB Bench press, my arms were failing before my chest, so my chest wasn't getting worked properly. So as an experiment, i tried a set to failure with a partial ROM (bottom half). after doing this, I really felt it in my chest for the rest of the sets, and i had someone spotting me to interpret 1 more as 10 more... i was sore for 5 days...

But changing the grip affects how it affects you, and it wouldn't hurt to get a good PT or a more experienced training partner for a session so you learn it right, and they can give you feedback.

[SamWelly]

Just find what is comfortable, I go fairly close grip due to having decent triceps and dodgy shoulder joints. What sort of weight are we talking? Your form becomes a lot more important once you get over the 1X body weight mark and run the risk of injury.

[startinfromscratch]

yea it does feel like arms fail first, maybe i just needa practice form. weight is less than bw, cos im a porker :grin: tho tbh i have never really pushed bbell benching.

may have to try sum partials aswell, ive read elswhere that the very bottom of the movement incorporates more shoulder than anything else, so will try some reps at just above chest..

Cheers for the imput guys!

[SamWelly]

The bottom part is the best bit haha. Partials are the reason a lot of people see no pec development from BB bench IMO. Good for overcoming weak points tho... blocks are awesome.

I wouldn't worry too much about what people write, find a power lifter or someone with some decent strength to teach you. The ones pushing impressive weights generally know what they are doing (or there joints, tendons, elbows etc would be fucked) ... I wouldn't take what most guys on here say with a grain of salt - there a few gurus floating around mind you.

[AlBundy]

That is a good idea it was a power lifter who told me how to use my shoulder blades and lats to create a solid base to push off. That said he's given bad advice as well. If possible find someone of similar build to yourself that has made good progress.

[startinfromscratch]

bump

[SamWelly]

You got your answer didnt you? :-s

[startinfromscratch]

yea man, bumped it for that noob question about benching!

was able to get a good stretch in my chest only lowering to an inch above chest. may try a wider grip tho, felt like my hands wanted to slide on the heavy(for me) sets. but was good!