what do you consider proper bench form?

[theRock]

Just want to find out what you consider a "proper" bench press.

In my younger days I would let the bar hit my chest and explode up. After years of this, several personal trainers I spoke to suggested that I only lower the bar until my arms were about parallel to the floor, meaning the bar would be about 2-3 inches from my chest. By going lower, the emphasis would be shifted from the pecs to my shoulders during that portion of the movement - increasing my chances of shoulder injury and decreasing the effectiveness of the exercise.

I'm fine with doing this because I also think that this form shows that you have full control of the weight and can push the weight up without the help of momentum off the chest. However, I hear other people talk shit in the gym when they see people using this form with a lot of weight. They think they are "cheating" - especially if you're one of those guys with stocky type arms or a big barrel body because it appears the arms are barely bending.

If you saw a guy stopping the bar just above the chest with heavy weight, do you think he's "cheating?"

 

[skinnyhb]

depends on your height and build. for some guys, going parallel is all the way to their chest. for taller guys like me, there is a lot more room to go after parallel. i have always had shoulder problems, so i only go to parallel, sometimes a little bit lower to get a stretch.

 

[Mudge]

I go about an inch under the nipple, squeeze the shoulder blades, arch the back a big, and center the weight over my wrists. I can bench heavy with no back or shoulder problems any more. I'm 6'2" and I touch the chest.

 

[Achilles]

When you guys state your max, is that with an arch in your back?

 

[Mudge]

I can't bench heavy without some arch, period, otherwise my shoulders and my back die. I do not lie on the bench like a dead fish, I could never get past 265 with that technique. If you lift your ass off the bench your cheating. I was never gifted on the bench, not only muscle wise but I'm 6'2", with a cycle under my belt and a different technique I'm up to 345.

Dont let your shoulders hang out way to the outside either.

My first post above, should be arch the back a bit, not big.