When performing the bench press, is it always best to lower the bar so that it touches the chest?

Question

I have been plagued w/ a reoccuring shoulder injury that is seemingly due to this technique. Hence, I have been performing all presses such that I only break the horizontal plane upon descent and then push upwards. However, a stranger at the gym suggested otherwise (i.e. lowering to chest). What's the best way?

Answer 1

Don't worry I'm not going to say anything about your elbows(where did that answer come from?).I've been a competitive power lifter for 9 years and lifting for 22.You're most likely having trouble with shoulder instability or your rotator cuff.Lowering all the way to the chest puts additional strain on the joint.You can continue to do this but you should include light rotator cuff work a few days a week.
There are far too many so I included some links.I usually don't do that but I don't have enough room to explain in enough detail.The shoulder horn works pretty well but you don't need one to do the exercises.I think there are tips on bench press in my best answers

Answer 2

Hi Chops!

I would lay off the bench or at least lighten up the weight until you can get full range of motion. Here is what could happen if you don't. Let say you are benching 400 pounds to parallel, then you fatigue and it falls to your chest, you could tear your shoulder or worse. It is better to go light then go to the hospital. Take care of your body and it will take care of you. Don't listen to your ego, albeit hard sometimes.

Moreover, if you are really after the look of a good chest, you are best served by having muscle bellies that are fully developed from tendon to ligament. It is pleasing to the eye.

Thus, the stranger is correct.

I believe this answers your question, but if not let me know.

Good luck with your diet and fitness goals!

Trainer Greg
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Answer 3

yes it is correct that lowering the bar completely to the chest will build a better chest

BUT in your case this willl place too much stress on already sore shoulders

lowering the bar to just break horizontal will still build chest muscles although more emphasis on triceps is likely

ease up on bench and spend more time rehabing and building your shoulders - but dont use overhead presses until they are stronger

get a rehab therapist to show you how to strengthen and stretch the rotator cuff muscles and also work on the posterior deltoids (bent lateral raises)

as your shoulders strengthen bring bench back in and gradually stretch it to touching your chest again - back off if shoulders hurt - start light go for a nice stretch first and very gradually build up weight

Answer 4

do not over bend so as to put greater stress on the elbows, remember lifting weights is for the muscles the are NO benefits to the bones. Be careful especially if you have previous injuries. your elbows should make 90 degrees and no lower.

Answer 5

It relies upon, if its a person-friendly weight then it had to bypass each and each of how down and communicate to the chest, if its a heavy weight you may want to in uncomplicated words bypass about 3/4 of how down; in the different case it may be harder to convey it back up