PDA

View Full Version : "Proper" bench press



Metalhead
01-29-2007, 06:52 PM
I have a question in regards to the most basic weighlifting excersice, the bench press. I've heard a few different ways to do it to avoid strain on rotator cuffs and shoulders. I've heard the following:

1) That you should not lower it all the way to your chest only so your arms are 90 degrees.

2) Lower weights below your nipple line.

3) Wide grip isn't that useful.

Then I've heard people say the opposite of those 3 points.

So as basic as this is, what is the proper technique on the bench bress?

Clint
01-29-2007, 07:17 PM
Here are two solid articles about proper form and how to improve your bench press:
http://www.t-nation.com/readTopic.do?id=459808
http://www.bodybuildinguniverse.com/routine9.htm

Metalhead
01-29-2007, 09:16 PM
Good articles...Thanks

Metalhead
01-30-2007, 08:17 PM
Is there a proper shoulder press technique? Seems very similar to the bench but can't really keep the elbows tucked in.

Clint
01-30-2007, 08:35 PM
Is there a proper shoulder press technique? Seems very similar to the bench but can't really keep the elbows tucked in.

Ya mean an overhead press if so I'll see if I can find a link.

Metalhead
01-30-2007, 09:17 PM
yeah, an overhead press.

Clint
01-31-2007, 04:12 PM
Cool I just wanted to make sure it wasn't something else (most exercises have too damn many names for the same thing).

Here is an OHP article with some tips on proper form at the end:
http://www.t-nation.com/portal_includes/articles/2006/06-142-training.html

Metalhead
01-31-2007, 06:19 PM
You da man. I almost feel stupid asking these questions as I've on and off been doing weights for years, but since getting hurt and doing a bit of research and talking with my doctor and physiotherapist, I get the feeling most people don't know exact form for the most basic excersises.

Clint
01-31-2007, 07:04 PM
Yeah proper form is extremely important, especially for preventing injuries.

Metalhead
01-31-2007, 09:35 PM
I notice that magazines and whatnot preech proper form but it seems like they over look stressing form on the basic moves such as bench press, push up and whatnot. They go over fancy excersises in detail, but not so much with the basics. They probably assume everybody knows, but truth is, they dont'.

Clint
01-31-2007, 10:15 PM
I notice that magazines and whatnot preech proper form but it seems like they over look stressing form on the basic moves such as bench press, push up and whatnot. They go over fancy excersises in detail, but not so much with the basics. They probably assume everybody knows, but truth is, they dont'.
I think it is more that everyone thinks that they know the proper form, so nobody would buy the magazine, even though it would help most people out.

Metalhead
01-31-2007, 10:25 PM
If I saw a magazine and the title was, "Fix your form." or "You're not doing it right" or "You'll probably hurt yourself" I'd pick it up. I'm sure I'm not the only one.