How Low on Bench Press? - UK-Muscle Body Building Community

Redgav · 30-06-2007, 04:59 PM

On the downward phase of bench press (be it flat, incline or decline) should the elbows go beyond the level of the body or only as far as level?

I think I have read somewhere that lowering the bar should be to elbows level with body but cannot accurately recall where or indeed IF I read it. I may have dreamt it!

SportDr · 30-06-2007, 05:14 PM

You probably read it here, you didn't imagine it. THere was a thread last week on it as a result of a guy getting a shoulder injury, use the search engine and you will find it.

SD

**big** · 30-06-2007, 05:18 PM

Full range - let the bar lightly touch your body so that you are doing the whole exercise and use the same (full) ROM every time. Make sure you are using a weight which YOU can control and manage without injury. If an exercise is uncomfortable/painful with the full ROM, work on your flexibility and use light weights to start with.

Just IMO of course.

The half rep heros will be along shortly to tell you why I'm wrong ;)

SportDr · 30-06-2007, 05:35 PM

Quote:

Originally Posted by big

Full range - let the bar lightly touch your body so that you are doing the whole exercise and use the same (full) ROM every time. Make sure you are using a weight which YOU can control and manage without injury. If an exercise is uncomfortable/painful with the full ROM, work on your flexibility and use light weights to start with.

Just IMO of course.

The half rep heros will be along shortly to tell you why I'm wrong ;)

Ha ha ha, don't get me started Big fella!!!

SD

samurai69 · 30-06-2007, 05:38 PM

well its been researched all over , but as low as possible as long as you dont get pain IMO is best.........paul chek in one of his wriitings said no lower than upper arm parallel

BUT , if i work with D bells it allows for a full range of motion because of the groove i work through, but i physically cant come down to my chest with a barbell

.

invisiblekid · 30-06-2007, 08:52 PM

Quote:

Originally Posted by big

The half rep heros will be along shortly to tell you why I'm wrong ;)

LMAO

Redgav · 01-07-2007, 05:14 PM

Thanks for the help fellas. Much appreciate it.

rottweiler · 12-07-2007, 12:54 AM

Aren't you supposed to lower the bar to about an inch above your chest, apparently touching your chest with the bar in powerlifting is a fail.

**Pscarb** · 12-07-2007, 08:30 AM

well if your powerlifting i suppose thats fine but in bodybuilding touching the chest in my opinion is a must i can see why some would not seeing as pushing off the chest is hard

invisiblekid · 12-07-2007, 08:40 AM

IMO stopping an inch of the chest and extending the arms is harder than letting it touch the chest. I do not bounce off my chest by any means, but to change direction "mid-air" rather than having the chest to slightly stabilise is much harder.

**Pscarb** · 12-07-2007, 09:18 AM

i agree with touching the chest but not with fully extending the arms by maintaining a small bend in the arms you keep tension on the chest and you save yourself from potentially injuring your elbows

invisiblekid · 12-07-2007, 09:36 AM

Sorry Paul, I didn't make myself clear - I just mean extending the arms to raise the bar back to its return point. I also don't lock my elbows. It definitely keeps the tension on the chest and saves the elbow joint!

Delhi · 12-07-2007, 09:37 AM

I agree with either just touching or falling just short of touching the chest.

Also worth a mention is pause and contract at the bottom position for a superior stretch.

**big pete** · 12-07-2007, 12:41 PM

Quote:

Originally Posted by rottweiler

Aren't you supposed to lower the bar to about an inch above your chest, apparently touching your chest with the bar in powerlifting is a fail.

a visible pause at the bottom of the lift is the requirement, and that pause MUST be on the chest (any air below the bar and you wont get the command to press, and thats a red light)

full ROM all the way, whether the benching is to the belly/sternum/chest/throat

the only time IMO it should be diferant if you are injured or are working partials in a rack or with boards

mickkeen · 19-07-2007, 08:37 PM

I was under the impression that if the arms/elbows are lowered lower than the body then the pecs will relax slightlyand the trapezius will come into play instead? So that way your not keeping the the pecs under constant tension?

Im probably completely wrong here so dont have a go at me if i am!

:(

30-06-2007, 04:59 PM	#1 (permalink)
Redgav Getting there (?) Join Date: Feb 2007 Location: Suffolk Posts: 57	How Low on Bench Press? On the downward phase of bench press (be it flat, incline or decline) should the elbows go beyond the level of the body or only as far as level? I think I have read somewhere that lowering the bar should be to elbows level with body but cannot accurately recall where or indeed IF I read it. I may have dreamt it! __________________ IMPROVISE, ADAPT, OVERCOME

30-06-2007, 05:14 PM	#2 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,666	Re: How Low on Bench Press? You probably read it here, you didn't imagine it. THere was a thread last week on it as a result of a guy getting a shoulder injury, use the search engine and you will find it. SD __________________ I don't like Sports and I am not a Doctor! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

30-06-2007, 05:18 PM	#3 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,419	Re: How Low on Bench Press? Full range - let the bar lightly touch your body so that you are doing the whole exercise and use the same (full) ROM every time. Make sure you are using a weight which YOU can control and manage without injury. If an exercise is uncomfortable/painful with the full ROM, work on your flexibility and use light weights to start with. Just IMO of course. The half rep heros will be along shortly to tell you why I'm wrong ;) __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-06-2007, 05:38 PM	#5 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,076	Re: How Low on Bench Press? well its been researched all over , but as low as possible as long as you dont get pain IMO is best.........paul chek in one of his wriitings said no lower than upper arm parallel BUT , if i work with D bells it allows for a full range of motion because of the groove i work through, but i physically cant come down to my chest with a barbell .

01-07-2007, 05:14 PM	#7 (permalink)
Redgav Getting there (?) Join Date: Feb 2007 Location: Suffolk Posts: 57	Re: How Low on Bench Press? Thanks for the help fellas. Much appreciate it. __________________ IMPROVISE, ADAPT, OVERCOME

12-07-2007, 12:54 AM	#8 (permalink)
rottweiler Leading the Rebellion Join Date: Jul 2007 Posts: 116	Re: How Low on Bench Press? Aren't you supposed to lower the bar to about an inch above your chest, apparently touching your chest with the bar in powerlifting is a fail.

12-07-2007, 08:30 AM	#9 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,515	Re: How Low on Bench Press? well if your powerlifting i suppose thats fine but in bodybuilding touching the chest in my opinion is a must i can see why some would not seeing as pushing off the chest is hard __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

12-07-2007, 08:40 AM	#10 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: How Low on Bench Press? IMO stopping an inch of the chest and extending the arms is harder than letting it touch the chest. I do not bounce off my chest by any means, but to change direction "mid-air" rather than having the chest to slightly stabilise is much harder. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

12-07-2007, 09:18 AM	#11 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,515	Re: How Low on Bench Press? i agree with touching the chest but not with fully extending the arms by maintaining a small bend in the arms you keep tension on the chest and you save yourself from potentially injuring your elbows __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

12-07-2007, 09:36 AM	#12 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: How Low on Bench Press? Sorry Paul, I didn't make myself clear - I just mean extending the arms to raise the bar back to its return point. I also don't lock my elbows. It definitely keeps the tension on the chest and saves the elbow joint! __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

12-07-2007, 09:37 AM	#13 (permalink)
Delhi Bigger, Better, Stronger Join Date: Dec 2005 Location: North Posts: 1,935	Re: How Low on Bench Press? I agree with either just touching or falling just short of touching the chest. Also worth a mention is pause and contract at the bottom position for a superior stretch. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-07-2007, 08:37 PM	#15 (permalink)
mickkeen Newbie Trainer Join Date: Jul 2007 Posts: 55	Re: How Low on Bench Press? I was under the impression that if the arms/elbows are lowered lower than the body then the pecs will relax slightlyand the trapezius will come into play instead? So that way your not keeping the the pecs under constant tension? Im probably completely wrong here so dont have a go at me if i am! :(

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