Bench Press... So confused

[F4iGuy]

Should bodybuilders use different form than powerlifters for flat barbell bench?

I tried the technique suggested by many powerrlifters (arch back, touch bar low on chest, wide grip) and it just doesn't feel right to me. I hate arching my back just to shorten the movement.

I've got no interest in pushing big numbers (I can go well over 400) but I could care less about the weight. I'm more concerned with size.

Basically, how do you bench for size (hand placement? arhced back? feet placement? Where should the bar touch?)

And what about breathing, do you catch your breath at the top, hold going down then exhale..... OR breath in on the way down.

[cwinson85]

I never touch the bar, id be curious to see what people have to say about that, i just go down till my arms hit 90 degrees. Ive done it for so long it seems like it puts a lot of stress on my shoulders if i do touch. This technique and going heavy with low reps with a pretty wide grip has always had good results for me.... let me know if you guys think im cheating myself by doing the 90 degrees...

[stack_it]

I go down to about an inch or so away from my chest. I keep my back flat on the bench unless squeezing out an extra cheat rep or two. I put my ring finger on the markings on the bar. I usually keep my feet shoulder width apart aswell.

If your goal is bodybuilding than form is a lot more important than weight. To be a bb you need to lift like one. A lot of bodybuilders can't push anywhere near the weight that powerlifters half there size do.

[Twist]

Range Of Motion...

[audis4]

Should bodybuilders use different form than powerlifters for flat barbell bench?

I tried the technique suggested by many powerrlifters (arch back, touch bar low on chest, wide grip) and it just doesn't feel right to me. I hate arching my back just to shorten the movement.

I've got no interest in pushing big numbers (I can go well over 400) but I could care less about the weight. I'm more concerned with size.

Basically, how do you bench for size (hand placement? arhced back? feet placement? Where should the bar touch?)

And what about breathing, do you catch your breath at the top, hold going down then exhale..... OR breath in on the way down.

Regardless of weight you (bodybuilder) should be pushing the weight using your triceps. If you bench like I see so many people bringing the weight down around the nipple area, your just using your front delts and putting a ton of stress on your shoulders.

Good foot placement and an arch back takes off a lot of stress.
The arched back takes a lot of the weight on the way down and explode up using a tricep lockout.

I have always held my breath bringing the weight down and exploding it out on the way up.

[MotoLifter]

[B]I go down to about an inch or so away from my chest. I keep my back flat on the bench unless squeezing out an extra cheat rep or two. I put my ring finger on the markings on the bar. I usually keep my feet shoulder width apart aswell.

I stick to pretty much the same form. bar and inch od so from chest, back flat, but i grip with my thumbs directly on the rings on the bar. i feel like it isolates the chest better.

powerlifters, while being able to push some serious weight use alot of bouncing and tecgniques to shorten the movement. the idea for them is to complete the lift, not look massive and shredded.

2 differnt schools of thought, though they do have some similar classes.


Moto

[FireGuy]

I never touch the bar, id be curious to see what people have to say about that, i just go down till my arms hit 90 degrees. Ive done it for so long it seems like it puts a lot of stress on my shoulders if i do touch. This technique and going heavy with low reps with a pretty wide grip has always had good results for me.... let me know if you guys think im cheating myself by doing the 90 degrees...

Yes you are cheating yourself, the bottom half of the movement is where the most emphasis is placed on the pecs. Basically 90 degrees means you might as well lie on the floor because you dont need a bench. When I see people bench like you are saying, half of me starts laughing and the other half of me shakes my head in disbelief. Next time you go to the gym, cut the weight you use in half and utilize full range of motion with proper form. When you can do more than 10 perfect reps start adding weight in very small increments. Before you know it you will be benching the same weight as you are now but with perfect form and the other guys in the gym will no longer be making jokes about your form. Sorry if that's harsh but it's my biggest pet peeve I have in the gym.

[FireGuy]

I stick to pretty much the same form. bar and inch od so from chest, back flat, but i grip with my thumbs directly on the rings on the bar. i feel like it isolates the chest better.

powerlifters, while being able to push some serious weight use alot of bouncing and tecgniques to shorten the movement. the idea for them is to complete the lift, not look massive and shredded.

2 differnt schools of thought, though they do have some similar classes.


Moto

Powerlifters must pause at the bottom, I dont think you will see them bouncing at all.

[audis4]

Powerlifters must pause at the bottom, I dont think you will see them bouncing at all.

agreed, at a meet we have to touch our chests, pause until they say press (which seems like an eternity) then press (exhale), you hold the weight until they say rack

[audis4]

Yes you are cheating yourself, the bottom half of the movement is where the most emphasis is placed on the pecs. Basically 90 degrees means you might as well lie on the floor because you dont need a bench. When I see people bench like you are saying half of me starts laughing and the other half of me shakes my head in disbelief. Next time you go to the gym, cut the weight you use in half and utilize full range of motion with proper form. When you can do more than 10 perfect reps start adding weight in very small increments. Before you know it you will be benching the same weight as you are now but with perfect form and the other guys in the gym will no longer be making jokes about your form. Sorry if that's harsh but it's my biggest pet peeve I have in the gym.

agreed, my buddy thinks hes strong pressing 415 @ 185lbs raw but has about 3-4in more to drop the bar