When bench pressing, how far should the bar go down?

Question

My most professional sources (professional weight trainer at school who has trained NFL players, and my high school tennis coach) say that you go until your arms are 90 degrees. However, many people have said that you should go to about 1 inch from your chest or else chest muscles won't be worked enough. The diagram on the wall of the school weight room says you should briefly touch your chest. What do you guys think?

Answer 1

Your trainer is right bro ..I have worked out for a while now and that the correct way aswell as the safest

Answer 2

Widen your grip on the bar, it'll take pressure of your arms and shoulders and focus more effort onto your chest, which is what I assume you want to work anyway, it'll also shorten the distance the bar has to travel before you bottom out. If you're doing partial reps youre only cheating yourself and potentially setting yourself up for injury by not adequately stretching the muscle. If you're at a sticking point you probably need to strengthen the other muscles that support you during the lift, your triceps,deltoids,trapezius and back muscles are all used.

Answer 3

To your chest but not touch your chest hold for a second or two and and back up. And if your trying to gain muscle do weights that you can do 6 to 10 reps 3 sets. If your trying to get cut 12 to 15 reps three sets.

Answer 4

You need to complete the ENTIRE flex in order to benefit all of the muscles involved. You are not only working your chest muscles when you bench press. You are also working the support muscles (i.e, your biceps, triceps and your back.)
Go all the way down, tap your chest and go all the way up until right before your elbows straighten entirely.

Answer 5

Well, that's a tough one!! Are you into getting stronger or into getting leaner by following your routine. If you want to get stronger you must gradually ad weight, so you can't go that low otherwise you will not handle the extra weight. So add more weight and keep a reasonable distance from your chest (About 6 to ten centimetres. If your goal is to be lean just go as far as you can with a wide grip, it will shred you muscles just like a pro. Remember to add weight as you get stronger. I hope it helps!!

Answer 6

I have always had friends who said an inch above the chest or right to the chest, but do not let it sit there, push it back up.

Answer 7

I like tapping because it works all the muscles and you can explode up better. So I go down tap my chest (not hard, u may need to practice w/o weight) and explode up breathing out.

Answer 8

I think your NFL trainer is correct, if you lower it too much you will over extend your muscles and cause more damage than build muscle.

Answer 9

ive always heard right above your chest

Answer 10

To your chest.