sportsaddict wrote: RynMan wrote:
The Artful Dodger wrote:What I do more of is endurance bench pressing. Basically, I'll do 40 pounds on each side, do 10 reps, take off 10 pounds each side, and repeat until I finish 10 reps with no weights on each side. There was a time in high school when I benched in the wrong technique that I was working more of my triceps than my pecs and man, do you feel the big-time burn if you did it that way.
I'm not too crazy about flat bench presses, but I find myself lifting an extra 40 pounds on declines. There's just something I like more about decline bench presses because I suppose I can use my legs more for leverage. I'm pretty comfortable on the inclines too, but much prefer declines.
It just depends which fibres of the Pecs you want to work the most.
I'm not directing this at you AD, but I'm just saying this in general: Most people I talk to actually do it wrong, especially young guys. They take the bar all the way to their chest, which can put alot of strain on you joint capsule of your shoulder. Letting the bar go down that far is working outside your natural range of movement, which is going against the golden rule of weight training.
I won't argue with you because you seem to know what you are talking about, and I will admit I am not as knowledgeable as others when it comes to weight training.
But, I have been taught to let the bar touch you chest- not rest on your chest, but touch it before you go up again. I have been told by coaches that you are cheating yourself if you dont go down all the way. None of these coaches are experts though even if they claim to be
... Naturally a football coach would tell you to go down all the way....
How far do you personally go down when you bench? I've been taught to go to the chest but again I am not an expert.
Yeah, alot of the guys I coach in baseball also play football (Rugby), and their coaches are generally not well educated in biomechanics or anatomy. They also get the same views as you do from your coaches, in that if you don't go all the way down, you are cheating it. It's a tough spot to be in - do you go all the way down and risk injury while keeping your coach happy? Or show him up, call him out and not do it?
If you want to see how far you should go down, lay down on the bench. Without any weights, put your arms up and out as if you were in the starting position of the press. Now relax and see how far down your arms lower beside your body (as in the down phase of the press). Don't push it, just let them ease down. Usually it's no lower than the chest; largley due where your Pecs Major tendon inserts on your Humerous. That is your natural range of movement. Alot of coaches get guys to put a cap on their chest as a guide, which is generally pretty close to where you need to be.
Yoda is also correct, you don't wanna 'lock in' any joint out of risk of hyperextension. When you start lifting some serious weight (which I never have hehe) it's a big deal. Not to mention you are actually working harder if you don't lock it in at the top.
Omaha - that's a little scary. As mentioned, you firstly shouldn't touch your chest. As for bouncing it, you are probably more at risk of damage when you do it also. Like Yoda said, you do need to have a slow controlled movement. When you start training for power however, you start implementing more explosive contractions - but they are still completely controlled.