Bench Pressing

Okay, I've got two questions here-

1) When I do bench presses, I cannot let the weights go down too far as I it does not feel natural. My grip is just outside my shoulders and even without any weights, it feels like my shoulders and chest are too 'tight' (when I let the bar go down close to my chest). I typically let it go only a little lower than halfway down as that's most comfortable for me. How bad is this in terms of getting a good workout?

2) What is the maximum weight capacity of a 15lb bar? (I am currenlty pushing 220lbs on it).

Thanks for any and all input!!

cap

This link should answer your first question:

http://www.chekinstitute.com/articles.cfm?select=26

basically all it's saying is this:
"To protect the shoulder joint capsule from being stretched out or injured the exerciser must determine how far to safely lower the bar. It is essential that each person determine optimal bench press range of motion for his or her own shoulders, as each person is different."

I find that some days I have more range of motion than other days. Even after stretching. On those days I just lower the bar to where it's comfortable.

Thanks, Gohan Ryu. That article pretty much answers my question.

I've been looking around for an answer for the max weight load capacity of a 15lb bar for a while and I can't seem to find anything definitive. I just don't want the bar to potentially break on me while I'm under it.

I know it's safest to go with a heavier bar but I can't bring myself to spend more on a new set at a larger diameter. Especially since I don't have enough room to put the additional weight for the new bar!

I'll keep looking. Thanks again for the answer regarding the range of motion.

cap

i've read in some places that using a shorter range of motion in only your strongest range can actually be better than doing full range of motion. it's got to do with being able to use more weight than in longer ranges so you tear more muscle, it's also better for your joints. i don't know how true this is though because i've read the complete opposite somewhere else.

edit: i just read the article and it gives some good info, i just checked and my ange of motion should bring the bar to my chest or lower lol.

is it ok if i bench press after a light meal?

yeah, it's not all that bad to work out with food in your stomach, it can be uncomfortable and you might see better results (especially in terms of fat loss) if you workout on an empty stomach (or nearly empty, you need energy). it's a good idea to eat an hour or more before working out rather than right before.

That range of motion article is really informative. If I try putting my arms as far back as possible, I'm still at least 1.5 inches away from my chest. It would be as if I was lifting from an un-natural position if I was to let it go down that far. Halfway is the safest for me.

So, anyone know what the maximum load of a 15lb bar is? Anyone care to shoot out a guess? I can't find squat on the internet.

cap

pack it on until it breaks, then you'll know. other than that, they're pretty strong so unless you're bench pressing alot of weight it should hold.

pack it on until it breaks, then you'll know. other than that, they're pretty strong so unless you're bench pressing alot of weight it should hold.

That's a scary thought. I currently have 220 on there and when I put 240 on the bar, it looks a little bowed. I'm not sure if its just my eyes or not but it looks pretty damn intimidating.

cap

meh, you'll probably run out of room before the bar runs out of strength. i was using a bar a few years ago (sometime in high school) and it would look a bit bowed at 160 and pretty bowed at 180 but it was fine, i put it up to 185 but ran out of room and the things wouldn't stay on so i had to take eight off so that plates didn't come off mid rep

the bar is steel right? it wont break. itll bend before it breaks. you havent seen a 45 lb bar with 600lbs on it before have you.... it bounces and bows a lot but its still ok. as far as bench pressing form goes, you will find that you can lift more if you dont just lay flat. your hips must remain on the bench, but if you pinch your shoulder blades in and consequently push your chest out some you will lift more as it gives you a better angle for your pecs. and it is legal to do it in lifting competitions, but you need to keep your feet flat and your hips on the bench. i guess if you cant go down to your chest then dont, i always do and i usually encourage it. i think you will also find that if you do what i mentioned with form you will be able to come closer to your chest.

now about gaining more from doing more weight in your optimal range. you may tear your muscles more and look bigger, but you wont benefit as much athletically because you wont have that range of motion. so its really a matter of preferance. when i lift im not out to body build, im trying to really become stronger in a useful way, not body build.

the bar is steel right? it wont break. itll bend before it breaks. you havent seen a 45 lb bar with 600lbs on it before have you.... it bounces and bows a lot but its still ok.
He's using a 15lb bar, but i think he'll run out of space on the bar before the bar breaks. also it depends on the properties of the steel, there are some steels that are very brittle, others that are very maliable.
as far as bench pressing form goes, you will find that you can lift more if you dont just lay flat. your hips must remain on the bench, but if you pinch your shoulder blades in and consequently push your chest out some you will lift more as it gives you a better angle for your pecs. and it is legal to do it in lifting competitions, but you need to keep your feet flat and your hips on the bench.
this will allow you to lift more weight but you're cheating yourself. it will end up hurting you in the long run. you're not only using different muscle groups to lift the bar, but you're putting more strain on your back than you should and you can end up with back problems, shoulder problems, etc. the reason you see alot of powerlifters with joint problems is because they use bad form to cheat the bar up, sure you might impress yourself but you'll also hurt yourself.
now about gaining more from doing more weight in your optimal range. you may tear your muscles more and look bigger, but you wont benefit as much athletically because you wont have that range of motion. so its really a matter of preferance. when i lift im not out to body build, im trying to really become stronger in a useful way, not body build.
now this depends on what his goals are. if he's trying to build muscle, then he wants to tear more muscle so his body will build more than he had. going with your strongest range of motion and the highest weight will build the most muscle. if he's looking for increased power over his entire range of motion then he should do most of his range of motion. when you work a certain range of motion, it will also work 15 degrees on either side. so if you only work until your uper arms are parallel to your body (ie your upper arm and forearm make a 90 degree angle) it will also strengthen 15 degrees lower than that.

You probably arent's stretching alot. stretching will help your strength somewhat but will greatly prevent injury and will help you be quicker (you don't have to fight your tight muscles so you can be quicker), help posture, range of motion, etc. so make sure you stretch everything before and after every workout. this will help you with your bench press and other excercises. i know you might feel awkward because not alot of people stretch, but it's essential to keeping fit and healthy.

this will allow you to lift more weight but you're cheating yourself. it will end up hurting you in the long run. you're not only using different muscle groups to lift the bar, but you're putting more strain on your back than you should and you can end up with back problems, shoulder problems, etc. the reason you see alot of powerlifters with joint problems is because they use bad form to cheat the bar up, sure you might impress yourself but you'll also hurt yourself.


thats not bad form, its correct form. ive gotten this advice on form from some VERY good lifters. what im talking about puts no stress on my back either. it is bad form if you start lifting your ass of the bench though. i always laugh when i see guys pushing a whole lot of weight but pushing their entire body off the bench.

now this depends on what his goals are. if he's trying to build muscle, then he wants to tear more muscle so his body will build more than he had. going with your strongest range of motion and the highest weight will build the most muscle. if he's looking for increased power over his entire range of motion then he should do most of his range of motion. when you work a certain range of motion, it will also work 15 degrees on either side. so if you only work until your uper arms are parallel to your body (ie your upper arm and forearm make a 90 degree angle) it will also strengthen 15 degrees lower than that.

thats what i said, except not in so many words.

also, im pretty sure a weight lifting bar is not going to break. they dont make them brittle, they are all maleable. it makes no sense to make it brittle, think about it.

what do you mean by good lifters? people who can lift alot of weight? I'm not saying that htis won't help you lift more weight, i'm saying that it's bad for you. it puts more strain on your back and can cause problems in the long run.

also about the steel, sorry if i worded it like i was trying to prove something, what i meant to say was that just because it's steel it doesn't mean that it's going to bend before it breaks. I agree that these bars should (unless it's a poorly manufactured bar) bend before first but not all steels will.

All the posts here have been very informative. I've used to do exactly what TheStang mentioned by pinching my shoulders together and make a small arch with my back. However, I've found that it puts some stress on my back. Not alot but enough for me to feel it the next morning. That's when I gave up on that form and reverted to lying on my back flat. That's what works out for me.

The whole reason I ask about the bar is that when I do put on more weights, it does bow out a little and it scares me. I know the olypmic bars are meant to bow out but this is a dinky little 15lb bar. I currently have 220lbs on it but sometimes i put 240-250 on it and it really shows. That's what I'm most concerned about. I'm probably going to play it safe and just leave it at 220lbs and go to the gym if I want to increase weights-- unless I find a definitive answer on the max weight capacity is from the manufacturer.

cap

what i mean by good lifters are guys that actually compete in meets and stuff. ehh well i guess if it puts strain on your back then dont do it, i have never noticed or felt that though. im not gonna change what i do, my lifting coach told me about it before and he benches 550lbs. idk maybe we arent on the same page, because i dont see why it would put strain on your back. not trying to say i dont believe you though.

about putting to much weight on that bar, just dont do it if you dont feel safe. better safe than sorry. lifting weights in nothing to dick around with. i have seen some bad things happen to people who arent being careful.

Here's another question- Elbows in or elbows out when benching? I find that I can life much more with my elbows out than in.

well i think your getting into how wide your grip is there. that depends on what you want to work really. a more narrow grip will work your triceps more while a wider grip will work you chest more. i use a grip thats somewhere in the middle and try to work both evenly. i do it at my strongest point really. sometimes i will do wide grip intentionally though to get more of a chest workout. it just depends on what you want. i dont really see how you could change your elbows without changing grip so i hope this is what you meant.

elbows in vs elbow out will also work different parts of the peck, not sure which works what but it targets different parts.

i know incline press will work the pectoralis minor more, while the regular bench focuses more on the pec. major. and i think decline works the major even more...

Which exercise would help me focus more on the inside area near the sternum? Would that be major or minor?

dont quote me on it, but i think decline bench would help that most. although the lift is almost completely unpractical for athletic use. but for cosmetic purposes its good.

Thanks for the tips. I'll give the decline a go for a week and see where that puts me.

cap

Which exercise would help me focus more on the inside area near the sternum? Would that be major or minor?


The decline will help but just a flat dumbbell bench would probably be your best bet.


Also its pectoralis major. Your pectoralis minor is near the ourside of your chest underneath the pectoralis major.

The decline will help but just a flat dumbbell bench would probably be your best bet.


Also its pectoralis major. Your pectoralis minor is near the ourside of your chest underneath the pectoralis major.


Thanks for the tip. I've been doing that for about a week and do feel it.