Confused by bench press technique.

[dicko]

The bench press is driving me mad! I realised only in the last week that when i bench press my left shoulder hurts hence i have tried to fix my technique (thanks to all you awesome stronglift forum goers ). I then realised that they are several million different ways to bench press !

which is best ? what is the best technique for over all CHEST strength and has minimal injury risk ? (keep in mind i have long arms, if that even matters)

thanks again in advance to who ever replies to my silly posts

[Munnings]

hey dicko, this link my help http://www.elitefitness.com/forum/weight-training-weight-lifting/bill-starrs-5-x-5-program-variation-per-madcow2-thanx-so-here-k-up-now-375215-83.html#post5124184
Check "The Bench Press" by Arioch. Good read.

[adamr]

Whilst I don't believe there is one winner-takes-all, best way to bench press, there certainly are techniques that are better than others, and a series of rules that should be adhered to. If you are asking this question, I am guessing you are relatively new to the lift. If this is the case I would just stick to basics before trying to learn different or more advanced techniques. Have you the read the bench press section of Stronglifts? Mehdi has put together a pretty comprehensive run down on the lift which should be your first point of call.

http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/

[mjh]

try and use more descriptive thread titles, Dicko. Thanks mate.

[dicko]

i will mjh sorry lol

i have been sticking to Medhi's technique adamr and it feels good for me its just that i am a bit confused by grip widths, feet position, arching or not arching of the lower back and which angle creates most overall chest strength (incline/flat/decline)

and if i stick to Medhi's technique at what weight should i maybe consider changing technique ?

[atypical1]

You're new at benching so I would work on one thing at a time for now. For now I would work on getting a width that didn't hurt. Then I'd get more into arching your back and leg drive (I don't arch or use leg drive for anything less than 225lbs).

I prefer a relatively narrow grip which for me is shoulder width apart or just slightly past. Going wide puts too much pressure on my shoulders so I don't train like that. You can experiment a bit with width as I know this seems to bother your shoulder some. I would also work with really light weights as I got better and found a width that worked for me.

For now keep your legs flat on the ground and your back on the bench. I would like to see your shoulder get better and your base strength raise up a bit before getting into the more advanced techniques. If I were you I'd wait until I get around BW on my bench then work on the advanced techniques.

james

[MikeD]

Best thing I did for my bench technique is focusing on getting my chest as high as possible and my shoulders back and pulled down toward my hips. This ensures a tight bottom position. Oh, and squeezing the bar like a madman.

[dicko]

thanks guys and thanks atypical1 again man you make a lot of sense hahaha thank you will do

[Jimmie]

Best thing I did for my bench technique is focusing on getting my chest as high as possible and my shoulders back and pulled down toward my hips. This ensures a tight bottom position. Oh, and squeezing the bar like a madman.

Spot on tip. One other tip is to take a deep breathe before you do the press and hold it durring the press and only breath when your arms are extended. This will help to keep your shoulders pulled back and your chest forward.