Just a few Questions for the Bench Press!

[Primal]

Hi all, so I have just a few questions regarding the bench press mechanics, techniques and form. I just moved cities and my gym actually has a bench press and a squat rack so as you can tell, these movements are going to be pretty new to me and the weight that I am working with is going to be ridiculous compared to the weights you guys are doing. But anyways...

1) So I've been looking up a few videos and I remember hearing that for the incline bench, the bar should be lowered to your split, on flat bench, the bar should be lowered to your nipple area and for decline, the bar should be lowered to your upper abs area. Is this true?

2) Is decline bench needed for a great overall chest? I have tried using the decline and I think I am just way to tall for the bench. On top of this, the ROM is really, really weird and the whole feel is so uncomfortable that it takes away from my focus.

3) Thanks to all you guys, I have been redesigning my training split to focus more on the compound movements. I was thinking about putting chest and triceps on the same day because triceps are a secondary muscle group when benching anyways. However, I am a bit skeptical that I could really injure my elbow joints when doing all of the exercises... What do you guys think? Good idea or bad idea?

4) After watching a few videos on YouTube, I noticed that a lot of these big guys have a really small ROM. Literally they would bring the bar down to their chest, push it up 2 or 3 inches and then back down again. They say that this keeps the tension on the chest which does make a lot of sense. Do you guys do your bench like this? I am contemplating trying this but I think my arms are way to long so the lowest I could go down would be 2-3 inches from my chest...

I'll probably think of more later but I have to get to a class... Thanks! :flagC

-Primal

[Praetorian]

First off learn to press correctly of your chances of serious shoulder injury are very high. Incline the bar is lowered slightly higher then flat, on decline very similar to flat. Remember the declince is a very very slight angle maybe 15 degress no more...or you risk injury. I dont do much decline but it all depends on your overall chest development .

Go for a full range of motion in order to master the lift...concentrate on building strength in the proper full range of motion. 2-3 inches is just being lazy and ego training.

http://www.youtube.com/watch?v=_QnwAoesJvQ


P

[Primal]

Ok so I watched the video, I don't think my form is that bad off... This Dave Tate guy looks like a power lifter so is it still proper to have the back arched like his? I also don't know how tall this guy is but he doesn't look to be over 6 ft. My problem is that I'm 6'4 with really long arms, therefore I can't touch my chest without pulling my elbows down to below the bench. Do you think it is alright if I stop a few inches before my chest and back up? What do you think about my first and third question Prae?

[Praetorian]

I think Dave is around 5'11 or so. Yes he is a powerlifter but that is how to bench correctly whether you are a PL or not. If you do not arch you back you will not be able to tuck your elbows and lower the bar low enough ie below the nipple area and you risk severe shoulder injury because of the over rotation...ie rotator cuff tears. It is very important to learn all aspects of this technique...then you can bench with relative saftey and learn to isolate the pecs if you are more into BB. Long arms or not follow the technique....there are many PL over 6'4
P

[Primal]

Ok I will give it a shot on my next chest day... Thanks!

-Primal

[TT Eric]

Ok I will give it a shot on my next chest day... Thanks!

-Primal

It take some time to re-adapt to bench the right way, I benched the wrong way for about 11 years (elbow not tucked in), when I saw Prae's video I decided to use less weight and practice the right way until I can add more weight, the CNS has to develop a new working pathway and refrain to use the old one, so it take a little time to adjust, but shoulders will thank you in no long.

Eric

[Primal]

It take some time to re-adapt to bench the right way, I benched the wrong way for about 11 years (elbow not tucked in), when I saw Prae's video I decided to use less weight and practice the right way until I can add more weight, the CNS has to develop a new working pathway and refrain to use the old one, so it take a little time to adjust, but shoulders will thank you in no long.

Eric

Yes, this is what I was going to do anyway. I train with my dad so after a while he started having problems with his shoulders and I didn't... I just don't know how I'm going to get the arch on the incline bench press. My chest day is tomorrow and I'm having a hard time imagining how to get into position. Dave Tate in the video propped himself up on the bench which might be a bit hard on the incline... I suppose I'll just try to arch the best I can. Thanks all!

-Primal