correct benching position - UK-Muscle Body Building Community

B. Robbo · 27-06-2006, 11:01 AM

Bit of advice needed guys on the correct body position when bench pressing.
I have never been particulary strong on my chest but managed to bang out 2 yesterday on 120 kg's. Most of the lads i'm training with can do a 140-150 easily.
When laid down on the bench they seem to clench their shoulder blades together, therefore making their chest higher. Is this the correct positioning ?

invisiblekid · 27-06-2006, 11:34 AM

A lot of people I talk to do this - I also do slightly. It helps remove some of the pressure put on your shoulders while benching. I feel it also helps you get right to the bottom of the exercise and really helps stretch your chest. It's a lot easier to do when you're using dumbells though, which is why some people don't do a BB bench at all and only use DB's.

Toregar · 27-06-2006, 09:47 PM

It's simple bro !

Lay down on the bench, shoulder blades pulled back and pressed firmly into the bench, as well as your head. Feet firmly planted on the ground, and exaggerate the arch in your lower back.

Your CHEST will get the maximum benefit out of the exercise, utilizing the above.

LondonGeezer · 27-06-2006, 09:53 PM

i try to do it the way toregar said and towards the end i do clench my shoulders inwards to push those last few.. ive noticed a slight crackle in my left shoulder.. no pain just a slight sound of a crackle as i push the barbell up from my chest.

B. Robbo · 28-06-2006, 07:27 AM

thanks guys. think i need to have a good look at my benching form

27-06-2006, 11:01 AM	#1 (permalink)
B. Robbo pommy power Join Date: Jun 2006 Location: New Zealand Posts: 25	correct benching position Bit of advice needed guys on the correct body position when bench pressing. I have never been particulary strong on my chest but managed to bang out 2 yesterday on 120 kg's. Most of the lads i'm training with can do a 140-150 easily. When laid down on the bench they seem to clench their shoulder blades together, therefore making their chest higher. Is this the correct positioning ?

27-06-2006, 11:34 AM	#2 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	A lot of people I talk to do this - I also do slightly. It helps remove some of the pressure put on your shoulders while benching. I feel it also helps you get right to the bottom of the exercise and really helps stretch your chest. It's a lot easier to do when you're using dumbells though, which is why some people don't do a BB bench at all and only use DB's. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

27-06-2006, 09:53 PM	#4 (permalink)
LondonGeezer Looking Freaky Join Date: May 2006 Location: South-East London Posts: 881	i try to do it the way toregar said and towards the end i do clench my shoulders inwards to push those last few.. ive noticed a slight crackle in my left shoulder.. no pain just a slight sound of a crackle as i push the barbell up from my chest. __________________ NEED INFORMATION?? FIND IT HERE: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. My NEWEST website To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Eee-Ooo Dares.. Wins!!:lift: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-06-2006, 09:47 PM	#3 (permalink)
Toregar Progressing Join Date: Apr 2006 Location: Ohio Posts: 184	It's simple bro ! Lay down on the bench, shoulder blades pulled back and pressed firmly into the bench, as well as your head. Feet firmly planted on the ground, and exaggerate the arch in your lower back. Your CHEST will get the maximum benefit out of the exercise, utilizing the above.

28-06-2006, 07:27 AM	#5 (permalink)
B. Robbo pommy power Join Date: Jun 2006 Location: New Zealand Posts: 25	thanks guys. think i need to have a good look at my benching form