how far down to take the bar on bench
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how far down to take the bar on bench - 1/25/2006 9:29:08 AM
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95gtdriver
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I've been lifting for a year and a half now and still don't know the answer to this. How far down do you take the bench press bar. If i go to where my arms are at a 90 degree angle i am about 4 inches away from my chest. Then some people swear by a certain height above their chest like 1 inch or whatever. if i take it to my chest my shoulders start hurting so i don't like to do that.
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RE: how far down to take the bar on bench - 1/25/2006 10:24:23 AM
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veggeep
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Some people can tolerate a bit more depth than others -but taking chances with your shoulders is just not worth it. Since I have rediculously long arms, I too have problems with the "standard advice" of nearly touching your chest with the bar.
I try not to let my elbows dip any lower than three inches below the bench iteself. That ends up being about four inches above my sternum. Also, try not to position yourself so your upper arms are about 45 degrees out from your sides -not straight out from your shoulder at 90 degrees -that also helps minimize the shoulder impingement.
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RE: how far down to take the bar on bench - 1/25/2006 10:31:23 AM
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BigSwole
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I allways let most of my reps hit my chest, except for every other set I will do 3 reps and bring it 2 inches from my chest. I do not have long arms so dont know of what pain yall are talkin bout. But If It doesnt feel natural simply dont do the excercise, or you could try puttin a 2" board on top of your chest.
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RE: how far down to take the bar on bench - 1/25/2006 1:58:11 PM
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twistedlink
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veggeep can you measure your armspan?
If its longer than youre height that would explain it.
My armspans a lot longer than my height and i too have trouble benching right down-but i do it anyway, my max bench is so pathetic i doubt it could affect my shoulders, its just uncomfortable rather than painful.
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RE: how far down to take the bar on bench - 1/25/2006 3:10:37 PM
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Marc David
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I do full reps.
Bar almost touches my chest.
However, if it's physically painful to do this, then don't. Simple as that. A full range is a full range. The stretched position is part of bench pressing.
Doing the reps full and all the way are not more dangerous then doing half-reps. In fact, doing heavy benching is the leading cause of most rotator cuff injuries. That's another post...
Anyway, go all the way down until you almost touch your chest. Keep the tension on. If it hurts, don't go that low. Some people have shoulder injuries that make it impossible to do a full range.
I honestly don't flat bench all that much and when I do, it's not all that heavy anyway.
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RE: how far down to take the bar on bench - 1/25/2006 3:50:04 PM
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veggeep
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quote:
veggeep can you measure your armspan?
Sternum to elbow joint: 19"
Sternum to wrist: 30"
Sternum to fingertips: 38"
So, maximum wingspan is 76" (probably more relevant to go with the measurement at the wrist, since I don't bench with my fingertips, LOL.)
wingspan at wrists is 60"
I'm 74" tall.
Tucking my arms in closer to my sides during a flat bench (half-way to narrow grip position) basically gives me roughly the same grip and shoulder position as someone with shorter arms. But at the same time, it shifts more of the load to my tri's.
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Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
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RE: how far down to take the bar on bench - 1/25/2006 4:06:09 PM
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Rza
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I had a similar thing when I started lifting /The pain in my shoulders when I take the bar all the way to my chest. Long arms was my problem I went through the pain for a few weeks on a lighter weight then I started to adjust. Since you are used to not hitting your chest if you were to change form it may take a while.
Really it could just be preference
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RE: how far down to take the bar on bench - 1/26/2006 4:00:42 PM
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qwewsxqaz
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Ive always touched my chest and its never hurt at all and i as well have fairly long arms. I guess were all made different.
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RE: how far down to take the bar on bench - 1/27/2006 12:24:11 AM
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JayKid
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My right shoulder has problems, so I can't go all the way, I go probably 2-3 inches above my chest though.
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RE: how far down to take the bar on bench - 1/27/2006 12:43:48 PM
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Marco
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the best is to go 2-3 inches above the chest, because when you go all the way down your muscle is in hyperextension at the bottom, and making the muscle force in hyperextension can cause injuries if the weight is too heavy.
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RE: how far down to take the bar on bench - 1/27/2006 4:21:12 PM
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dimyd
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From: Australia
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yeh pretty much what marco said.
It really depends on the person. Some people can tolerate going right down to the chest - others can't. Also, lowering to the chest restricts you heavily from increasing your weight, than if you were to go a couple of inches from the chest.
Who here can actually bench 300 lbs or more using "perfect" form? Unlikely.
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RE: how far down to take the bar on bench - 1/29/2006 2:09:18 PM
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Logan
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I have quite long arms and I'm 6'3" I still go about 1inch away from my chest or closer.
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RE: how far down to take the bar on bench - 1/30/2006 3:36:40 PM
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bodybuilding is life
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Well when i bench i bring it about an inch or 2 away from my chest. Lately though i have benn hitting my chest. Toay i did towel bench sets. I just put a styrofoam thing from a weight set in put it under my shirt. My whole football team does it. I like egular bench better though.
(in reply to Logan)
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RE: how far down to take the bar on bench - 2/1/2006 12:04:24 PM
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SuperCoolFool
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When I bench 100-150 I bench to the chest. Allmost allways when benching more I go around 2-4 inches off chest.
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RE: how far down to take the bar on bench - 2/1/2006 3:21:07 PM
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GyM RaT
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when i do my reps of 165 i got to about 3 inches from my chest. Same goes for my max
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