Bench Press

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x_thaone

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Is there a proper form for Bench Press? Like is the bar supposed to touch your chest as your bring it down or can you perform the bench press by descending your arms 90 degrees? Usually I go let my arms go down 90 degrees because I have a weak right shoulder, but when I let the bar touch my chest I'll start feeling more pain on my right shoulder than the rest of the muscles working out.

If you're wondering:
Height: 5'1"
Weight class: 120
Bench Press: 150x5 (1 set, max rep test)
 
Weak right shoulder? Or injured right shoulder.

Proper form is to touch your chest. If your right shoulder simply can't keep up, I'd lower the overall weight and touch your hcest until your right shoulder catches up. It shouldn't take long.

If you have some kind of medical condition with your right shoulder, don't do what I said, and ask a doctor. Or I'm sure someone more knowledgable on this forum will help you too.
 
It's no injury, and I'm definitely positive on that. The pain on my right shoulder only comes from Bench Pressing. I benched 130x10 for one set on monday. It wasn't bad not touching the chest. Then I tried benching 130 again the next set by letting the bar touch my chest, I only ended up pushing 5 reps. That's when my right shoulder gave up on me and the bar very slowly starts to unbalance to my right.
 
Since bench press in a way "fixes" your shoulder in one motion, you may try doing dumbbell chest press instead. Sometimes this gets rid of the pain while still retaining the original motion.
 
It's probably your rotary cuff dude. However, I have to ask how old you are because before you turn 18 you shouldn't lift more than your own body weight. Anyway, you need to work your rotary cuff because you will get to the point that you are pushing too much weight for your shoulders to handle. At that point, they begin to ache during certain exercises. In your case, bench press twinges your cuffs. Look up some rotary cuff exercises online and do them before bench pressing. Good luck and be careful with that stuff. You don't wanna mess with your joints.
 
Train_for_Free said:
It's probably your rotary cuff dude. However, I have to ask how old you are because before you turn 18 you shouldn't lift more than your own body weight. Anyway, you need to work your rotary cuff because you will get to the point that you are pushing too much weight for your shoulders to handle. At that point, they begin to ache during certain exercises. In your case, bench press twinges your cuffs. Look up some rotary cuff exercises online and do them before bench pressing. Good luck and be careful with that stuff. You don't wanna mess with your joints.
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You mean rotator cuff I assume.

There are alot of perfectly healthy (joint wise and otherwise) people I know, under age 18 that work with more than their body weight on bench (and other exercises of course)

If you say his shoulders won't be able to handle the weight he's pushing, why would he further aggravate the problem by "working" the rotator cuff?

The shoulders, joitns included will develope along with pushing exercises that require their use like the bench press. If they ever become inflammed or constantly painful, then you may have tendonitis. In this case, you should definitley see a doctor and stop lifting.
 
To Train_For_Free:
I'm 17. So, obviously I'm guessing if I continue Bench Pressing even I get older every year I'll have a damaged shoulder? That helps a lot, train_for_free. Thanks =]

To AZN_Dave:
I think he means I could lead myself to an injury and movement problems (i.e. not being able to go through the full motion) because of my weak right shoulder. Like if I tried to Bench Press 180 once, think that would be my max for example, I'd experience problems as the bar is pushing down on me.
 
Rotator cuff, of course. However, I meant that your can strengthen your rotator cuff by doing exercises that will stretch it and give you more mobility. Once you hit 18, most people's bodies are developed enough that they can handle heavier weight. You can do permanent damage to your joints by lifting too much weight too early. The same reason most supplements recommend that you be a certain age before you try them.

If you're on a supplement that has caused your muscles to grow rapidly and haven't let your tendons catch up, then you will experience pain. I hope this is more helpful.

You're 17 so continue lifting at a normal rate but despite what coaches will tell you, if you push yourself too much when you're young you will see results later. Lay off the weights and play with your kids when you're 40 or keep on it and shuffle around in your later years. The choice is yours...
 
x_thaone - as far as technique goes there are two really important things to think about.

1. Pull your shoulder blades back when bench pressing. Many people let their shoulders round forward when pressing.

This will increase stress in the shoulder joint and can cause pain. The stress will usually cause problems with your biceps tendon (which crosses the shoulder joint) or rotator cuff.

A reason that many peoples shoulders round forward during the bench press is that they neglect training the muscles in their back. A good bench presser has a strong back. It is safe to say that your back is not strong enough. (that statement is always true)

A good rule of thumb here is to do more sets and reps with back exercises than with pressing exercises.

So shoulders back, chest out is good.

2. Elbow placement can cause more stress in the shoulder joint. If you let your elbows flair out it will increase stress on the biceps tendon and rotator cuff.

A good rule of thumb is to keep your elbows under the bar and touch the bar lower on your chest. This will decrease shoulder rotation.

3. If you are going to start doing rotator cuff exercises make sure that you are focusing on training your external rotators. These are muscles that help stabilize the shoulder joint during pressing exercises.

The best advice would be to find someone who can watch your exercise form and give feedback.

because before you turn 18 you shouldn't lift more than your own body weight.
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There is nothing wrong with lifting heavy at younger ages as long as you learn proper form for the exercises you are using first.

Only exercises done with improper form will cause injury or damage to joints.
 
goergen1 said:
There is nothing wrong with lifting heavy at younger ages as long as you learn proper form for the exercises you are using first.

Only exercises done with improper form will cause injury or damage to joints.
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I started before I was 18, and look how i turned out! :p
 
Here is how you bench

x_thaone said:
Is there a proper form for Bench Press? Like is the bar supposed to touch your chest as your bring it down or can you perform the bench press by descending your arms 90 degrees? Usually I go let my arms go down 90 degrees because I have a weak right shoulder, but when I let the bar touch my chest I'll start feeling more pain on my right shoulder than the rest of the muscles working out.

If you're wondering:
Height: 5'1"
Weight class: 120
Bench Press: 150x5 (1 set, max rep test)
Click to expand...

First lie on the bench with your eyes parralel to the bar and your feet up on the bench. Grab the bar in a reverse grip like your going to do a pullup. Pull your head up to the bar to tighten your traps and lats, your shoulders should feel like they are diggin into the bench. Then stomp your feet hard on the ground and pull your legs back as far as they will go, but keep your heels on the ground. Finally, grip the bar (i suggest with your pinkies wrapped around the lines in the bar) really tight to tense up your muscles, then have your spotter lift the weight off and go at it. Make sure you keep your elbows tucked in on the bottom of the movement and xplode the weight off of your chest.
 
stullsy said:
First lie on the bench with your eyes parralel to the bar and your feet up on the bench. Grab the bar in a reverse grip like your going to do a pullup. Pull your head up to the bar to tighten your traps and lats, your shoulders should feel like they are diggin into the bench. Then stomp your feet hard on the ground and pull your legs back as far as they will go, but keep your heels on the ground. Finally, grip the bar (i suggest with your pinkies wrapped around the lines in the bar) really tight to tense up your muscles, then have your spotter lift the weight off and go at it. Make sure you keep your elbows tucked in on the bottom of the movement and xplode the weight off of your chest.
Click to expand...

Uhh...all I was asking for is the proper technique for bringing the bar down. AZN_Dave and goergen1 already answered my question, but thanks anyways. =]
 
Be very careful with your rotator cuff. This type of injury is cumulative and the ache will keep getting worse until the cuff eventually tears. Surgery and a lengthy rest will follow.
ALWAYS pull your elbows in when bench pressing for power and strength. Wide elbows are used by many bodybuilders, and their weights are a lot less. Don't get fooled by those magazine photos, most of them are not real.

Georgen has good advise for the proper bench. And always remember-control-control-control that weight.

Good Luck
 
I've gone through a rotator cuff problem caused by improper lifting technique, the bench press was one of them. Fortunately for me the physio I use also trains in the same gym. After a few sessions with him and some regular 'rehab' exercises, I did the final couple of sessions in the gym with him, concentrating on lifting technique.

One of the (my) issues was coming down too far on the bench press. Apparently, a little past right angle at the elbow is OK. Any further will put too much strain on the shoulder joint and ligaments associated with it. So coming down to the chest was a no no for me (I have dodgy rotator cuffs).
 
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