Touch chest on bench or not?

**Diablo10000** · 07-11-2007, 12:03 PM

I have always touched my chest when i bench press as i feel it works the muscle to its full extent. But i see people not touching their chest....wut is yalls input on this?

**Mogamedogz** · 07-11-2007, 12:12 PM

I always do. People that dont, are usually rehabbing from some sort of Shoulder problem.

**Swifto** · 07-11-2007, 01:55 PM

I dont. 0.5-1" above chest for me. When going heavy, touching the chest begins to hurt my left shoulder?

**soulstealer** · 07-11-2007, 02:14 PM

Originally Posted by Swifto

I dont. 0.5-1" above chest for me. When going heavy, touching the chest begins to hurt my left shoulder?

I always bring the bar to my chest as I find it gives me the best workout (stretch/pump) but I read somewhere that the grip on the bar being a constant when your at the bottom of the motion it ends up applying a huge amount of stress on your shoulders (unlike dumbells which vary obviously) the incline being the worst of them all... increasing the chance of pectorial/shoulder injury....

**(1*)** · 07-11-2007, 02:27 PM

touch innner shoulders with dumbells. i ahve been told not to touch chest with bar for shoulder reasons. if you want that stretch and pump from letting the weight that low do it with dumbells. the bar restricts your movement.

**BgMc31** · 07-14-2007, 09:34 PM

Damned bodybuilding question! LOL!!!

It's not a real bench press unless you are going all the way to the chest. Similar to the half squats I see peacocks doing in the gym all the time!! LOL!!

Bench presses need to go to the chest, squats to parallel, shoulder presses below the ears or chin, chins all the way down, etc. But of course I'm a strength athlete and not a bodybuilder.

**Big** · 07-14-2007, 09:55 PM

I let the bar just barely touch my shirt, but not to the point of touching my chest with any weight.

**anaBROLIC** · 07-14-2007, 10:04 PM

i stay about an inch to an inch and a half above my chest. its to easy to bounce it off your chest. i like to control my movements. also i dont go to my chest because i only go down to where my arms are bent to a right angle to prevent shoulder injury

**-DedicateD-** · 07-14-2007, 10:09 PM

Originally Posted by BgMc31

Damned bodybuilding question! LOL!!!

It's not a real bench press unless you are going all the way to the chest. Similar to the half squats I see peacocks doing in the gym all the time!! LOL!!

Bench presses need to go to the chest, squats to parallel, shoulder presses below the ears or chin, chins all the way down, etc. But of course I'm a strength athlete and not a bodybuilder.

this how i lift

you build strength you build size

**Army God** · 07-14-2007, 10:10 PM

For a lot of people touching your chest on flat bench will tear your soft tissue in your shoulder. People will give you flak for not touching your chest, but it's still better than being out for 2 weeks from a torn shoulder.

**Sir Lifts-a-lot** · 07-14-2007, 11:49 PM

If you have long arms like me be careful. You can def hurt your shoulders from it. If you check out the injury section I have posted some of the bad results that I think benching has caused my shoulder. I don't even do barbells anymore, but when I did I would go an inch or so away from my chest.

**-DedicateD-** · 07-15-2007, 10:34 AM

Originally Posted by Army God

For a lot of people touching your chest on flat bench will tear your soft tissue in your shoulder. People will give you flak for not touching your chest, but it's still better than being out for 2 weeks from a torn shoulder.

i agree 100%

if preventing injury is the purpose then touching your chest is acceptable, however i know a lot of people who lift and dont touch their chest just to be able to do more weight

**BgMc31** · 07-15-2007, 12:19 PM

Originally Posted by Sir Lifts-a-lot

If you have long arms like me be careful. You can def hurt your shoulders from it. If you check out the injury section I have posted some of the bad results that I think benching has caused my shoulder. I don't even do barbells anymore, but when I did I would go an inch or so away from my chest.

That's not true. I have an 84" wingspan and I bench all the way to the chest. I also don't bounce it off my chest like previously implied. Most strength athletes control the weight to the chest and explode off the chest. You are not getting the full benefit if you aren't going all the way down. It's basically just a lockout and more of a tricep movement if you aren't going all the way down. Even the hammer strength and other machines take the lifter to the chest or beyond. If you don't do dumbells half way then don't bench half way. The myth of potential shoulder injury is like the myth that squats are bad for the knees.

**yungfaceb3** · 07-15-2007, 12:32 PM

Well the answer to this question is that "it is person dependant." If you have weak shoulders or a shoulder problem and touching your chest while doing barbell bench presses has a negative effect of your shoulders that outweighs the benefits of obtaining a full range of motion then DO NOT touch your chest. I touch my chest just barely but do not bounce or rest the bar on my body whatsoever. And yes at times doing barbell bench presses and especially Incline barbell bench presses I feel a lot of stress being placed on my shoulders, but I still touch my chest and my chest takes the vast majority of the movement and the stress. I never feel pain, just fatigue and a pump in my shoulders that is dwarfed by the same feeling in my chest, and sometimes my shoulders feel no stress. I suggest that you most definently touch your chest, and if your shoulders can't take it..i suggest brining them up..but rememeber..safety first...if you absolutely cannot do it..then don't..get as close as you safely can. good luck

**soulstealer** · 07-15-2007, 01:31 PM

Originally Posted by yungfaceb3

Well the answer to this question is that "it is person dependant." If you have weak shoulders or a shoulder problem and touching your chest while doing barbell bench presses has a negative effect of your shoulders that outweighs the benefits of obtaining a full range of motion then DO NOT touch your chest. I touch my chest just barely but do not bounce or rest the bar on my body whatsoever. And yes at times doing barbell bench presses and especially Incline barbell bench presses I feel a lot of stress being placed on my shoulders, but I still touch my chest and my chest takes the vast majority of the movement and the stress. I never feel pain, just fatigue and a pump in my shoulders that is dwarfed by the same feeling in my chest, and sometimes my shoulders feel no stress. I suggest that you most definently touch your chest, and if your shoulders can't take it..i suggest brining them up..but rememeber..safety first...if you absolutely cannot do it..then don't..get as close as you safely can. good luck

I have to say even though there is risk involved and I have had a shoulder injury in the past when I came back to the gym this time I brought the bar all the way to my chest as usually even though it bugged my shoulder a little bit.... not say I wasnt VERY CAREFUL but in the end my shoulder is working fine...... =P

**dece870717** · 07-15-2007, 04:31 PM

Used to have problems with rear shoulder. After every chest workout I would have a sharp pain that would last the week and go away a little bit by the time I did chest again. I got that from going all the way down to my chest, someone pointed out to me that I have long arms and so I'll be fully extended with my chest about an inch away from my chest, stopping at 90 degrees and I swear by stopping 90 degrees on basically any pressing exercises. I used to have all over shoulder problems, stopped going down all the way on dumbbell shoulder presses and military press and I no longer have any shoulder pain or problems at all.

**doolo** · 07-15-2007, 06:00 PM

I love deep stretches for all workouts, it's what gives me the best pumps. If you get pain from stretching deep in your reps you might wanna look at your stretching routine and warm up procedures. Depends on the person i guess but definately look at your stretching routine before you rule this kinda stuff out due to pain.

Personally I touch my chest on bench press and dumbell press, I put those things in my armpit at the bottom. For shoulder press i touch my shoulders, And i have long arms to boot.

**canadian meat** · 07-16-2007, 09:21 PM

When I work out light I strech deep and touch chest,but with heavy weight I stop about a inch off.

**idrockasupra** · 07-17-2007, 06:23 PM

I always touch chest on bench and I think it helps fully workout the pecs, I'm pretty tall at 6'2 and haven't had any injuries so far

**ROBOCOP** · 07-20-2007, 06:39 AM

Touching the chest with the bb is definitely an individual preference IMO. If your body allows, without the pain and discomfort, for you to touch the chest then I say DO II! There has been mention of "bouncing off" the chest and if this is your motivation for doing it , dont. I can touch my chest with the bar but it all depends how heavy im going. I start with a real light weight, say 40kgs and perform slow controlled movements all the way down and all the way up, as a warm up This gives me a great pump and primes my chest ready to go heavy. The heavier I go, the more apprehensive I get about doing it though. My last set will almost definitly be an inch or two above my chest, partly cos I know i seem to be a little injury prone and I dont want to take any unneccessary risks. Personal preference as long as the warm ups and stretching are done and its done in a controlled way with a weight you can handle then I see no major problem. Mind you,,,try telling that to the guy in the gym with the torn pec/shoulder!!!!

**AddMoreMass** · 07-20-2007, 07:57 PM

Bench pressing is just like any other exercise, you need to complete a full rep to stimulate maximum growth. Letting the bar bounce off your chest takes the resistance off your chest just for a brief moment and this not a good idea.

John

Edited. Read the board rules. Do not post links to other sites.

**needsomehelp** · 07-22-2007, 09:58 PM

I hav a recurring bad right shoulder. When it starts a clickin I have to back off a full press. Ironically I'm way more comfortble with dumbells getting deep. I feel like the bar forces a more akward stretch on my shoulder

**domeyeahaigh** · 07-23-2007, 01:51 PM

ilike to touch my chest with lighter weight but as it gets heavier and heavier it does not feel so good..

**dupa95** · 07-23-2007, 03:33 PM

All the way down. I watch some jackass load up the leg press machine and go up and dond about 5 inches wow what a man.

**number twelve** · 07-23-2007, 07:42 PM

i dont know if this has been said already, but most guys that i see not touching their chests are either dealing with a shoulder injury or are trying to work out with too much weight and doing garbage reps (3-4" off the chest)

12

**K.Biz** · 07-24-2007, 07:32 AM

Originally Posted by number twelve

i dont know if this has been said already, but most guys that i see not touching their chests are either dealing with a shoulder injury or are trying to work out with too much weight and doing garbage reps (3-4" off the chest)

12

Agreed, I think half reps are garbage. I can press 400 pounds doing a half rep to, big deal. (unless of course ur #12 and u bench 400 touching your chest

) i like to touch my chest and pause there with the full tention, then explode back up.

**BgMc31** · 07-24-2007, 12:16 PM

Powerlifters call half bench presses floor presses, board presses or lockouts. All very good for triceps.

If someone isn't doing complete full range bench presses, then I don't want to hear those guys saying how much they can bench, because it's not a real bench presses if you aren't. But if you are just lifting to get the 'look' then more power to you!

**TR'05** · 07-25-2007, 02:31 PM

^^Agreed, unless you are a powerlifter/have a previous injury, I say touch your chest...Otherwise, guys doing shit loads on bench and not going full ROM bugs me almost as much as guys who load up on squats and don't even go parallel.

**Misery13** · 08-17-2007, 01:33 AM

always touch...

**powerliftmike** · 08-18-2007, 07:05 PM

Originally Posted by BgMc31

Damned bodybuilding question! LOL!!!

It's not a real bench press unless you are going all the way to the chest. Similar to the half squats I see peacocks doing in the gym all the time!! LOL!!

Bench presses need to go to the chest, squats to parallel, shoulder presses below the ears or chin, chins all the way down, etc. But of course I'm a strength athlete and not a bodybuilder.

Well stated my man.

I do incorporate 1/2 and 1/4 reps into my bench routine tho. If youre doing at least some touch work you are short changing your pec development.

**powerliftmike** · 08-18-2007, 07:07 PM

Originally Posted by BgMc31

Powerlifters call half bench presses floor presses, board presses or lockouts. All very good for triceps.

If someone isn't doing complete full range bench presses, then I don't want to hear those guys saying how much they can bench, because it's not a real bench presses if you aren't. But if you are just lifting to get the 'look' then more power to you!

Well half benching and floor pressing isnt really the same thing. but yea, with all the shirts these days partial range is a must!!!

And just so you guys know cause I see it at the gym all the time..putting your feet on the bench is NOT a legal lift in any federation!!

**powerliftmike** · 08-18-2007, 07:09 PM

Originally Posted by dupa95

All the way down. I watch some jackass load up the leg press machine and go up and dond about 5 inches wow what a man.

anyone who uses a leg press is a puss! haha. its a powerlifting joke

**reppedout1** · 08-19-2007, 01:27 PM

i had a dude i know say that when benching your chest is at full expansion 3 inches with the bar from your chest any deeper and your putting uneeded stress on your shoulders....repped

**JackBauer** · 08-19-2007, 04:57 PM

i have a horrible habbit of bouncing off my chest... im tryin to correct it so I dont crack my breastplate... i hear its rediculously painful

**dece870717** · 08-19-2007, 10:54 PM

I used to about 2 years ago. I always touched my chest and for years I would have rear delt sharp pains that I would feel the most after chest and feel it throughout the week. Someone pointed out to me that I have long arms and so when I go down to my chest I'm going down too far, started going to just 90 degrees with my elbows which makes the bar about inch and half away from my chest and once I started doing it that way the sharp pain that I would have in my rear delts went away.

**scriptfactory** · 08-20-2007, 10:43 PM

Originally Posted by dece870717

I used to about 2 years ago. I always touched my chest and for years I would have rear delt sharp pains that I would feel the most after chest and feel it throughout the week. Someone pointed out to me that I have long arms and so when I go down to my chest I'm going down too far, started going to just 90 degrees with my elbows which makes the bar about inch and half away from my chest and once I started doing it that way the sharp pain that I would have in my rear delts went away.

Almost the exact same thing happened to me. My 90"+ wingspan at 6'1" doesn't help much, either. Being strong isn't worth risking an injury, for me at least.

**Tbone1975** · 09-03-2007, 05:14 PM

I always touch chest. Last time I didn't I was like 14. I think unless you have some sort of injury like some of the guys above mentioned that not touching is a complete cop-out. I have decent strength. My max with 315 is 11-12 reps right now. I gotta hate it when I see guys weaker and smaller than me movin' right up the chain-365 for reps, 405 for reps, because they're going half way down.

**bowonly** · 09-03-2007, 05:44 PM

I have some shoulder problems. So now I do both, light weight for 12-reps, I will go to my chest. Heavy weight I stop parallel to the floor... I know it's not a real bench press, but I am not competing in powerlifting.

**qualityclrk1** · 09-06-2007, 01:09 AM

i always touch- not bounce or let rest on my chest. I've never had any problems with it hurting my shoulder. My father on the other hand couldn't bench with a bar for almost a year because it tore at his shoulders too badly, and he went to dumbbells and was fine. So IMO, if it can touch my chest without hurting, i'll let it touch my chest.

**Papi93** · 09-21-2007, 12:52 PM

Originally Posted by Diablo10000

I have always touched my chest when i bench press as i feel it works the muscle to its full extent. But i see people not touching their chest....wut is yalls input on this?

If you have no shoulder discomfort, touching your chest is fine.

Watch Ronnie Coleman in The Cost of Redemption. He lowers bar to his chest and comes only about half way up. The bottom is where you hit the chest the hardest.

Many powerlifters do floor presses to strengthen their triceps. This is done with the top half of the bench press. If you think about it, you will be able to figure out what you work the most with the top half of the bench press.

It really depends on your goals. I prefer full ROM strength so I use a full ROM.