2 quick bench press questions

logg1e
logg1e Posts: 1,208 Member
1) Should the barbell be lowered to your clavicle or more in line with your nipples? (Sorry, I don't know how else to describe that, and I guess I mean where your nipples are in a good supportive bra). I was doing the former, but have been advised to do the latter.

2) How wide is your grip? Wider than your shoulders or much wider than your shoulders?

Thanks in advance, wise ones.

Replies

  • katro111
    katro111 Posts: 632 Member
    The clavicle is too high on the chest, in my opinion. I usually go to nipples (or like you said where they'd be if they were perky and in a good supportive bra lol).

    My grip is shoulder width (maybe just a tad wider). That is what is most comfortable for me. Apparently, Arnold Schwarzenegger agrees:
    Step 1: Grab the bar at an equal distance on each side of the knurling. For most lifters, this is typically around shoulder width, or slightly greater than shoulder width apart. Squeeze very tightly to create tension in your hands, forearms, upper arms, shoulders, back and chest.
    From: http://www.schwarzenegger.com/fitness/post/bench-press-101

    Here's a link from the 5x5 site that helps with form on bench press: http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
  • logg1e
    logg1e Posts: 1,208 Member
    Thank you for replying Katro, rest assured that the 5x5 website was my first port of call :smile: .

    Look at that photo of Arnie on your link - the bar's nearer his clavicle than his nipples isn't it? That's what I've seen elsewhere, adding to my uncertainty.
  • katro111
    katro111 Posts: 632 Member
    I can't really tell how far up Arnie has the bar; boobs make some of the lifts a little bit different (like rows). I don't think it matters exactly where on the chest you bring down the bar to - every website just says "chest" which is kind of broad area. The center of your pecs is good place. For me, that's about where my nips are when I'm laying on the bench and my breast tissue has settled/flopped or whatever you want to call it. I'm very busty so that can play a factor in this as well.

    Check out the vid of Mehdi benching on the 5x5 website. He brings his bar down lower on his chest than Arnie does (looks that way anyway).

    When I think of clavicle and bench press, I think of the point right under my throat and personally I'd rather not have a heavy bar that close to my throat. The more important thing with bench press is to make sure your elbows aren't flaring out too much. As far as where on your chest you want to bring the bar down to is probably more personal preference much like squat form - some people need a wider stance with feet pointed more outward than others.
  • logg1e
    logg1e Posts: 1,208 Member
    Thanks once again, really good of you to take the time to educate me :smile:
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    if i remember this rightly, a wider grip brings more of your pecs into play. i did find that when i took a narrower grip it was more comfortable for my sketchy shoulder, but i also felt as if my front deltoids were doing most of the work.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    d'oh, double post.
  • lizafava2
    lizafava2 Posts: 185
    I have been much happier with a wider grip lately, and a good arch in my back with feet flat on the floor. My bar comes to my mythical nipple line, in reality a little higher.
  • katro111
    katro111 Posts: 632 Member
    ...mythical nipple line...

    LOL!!! I'm totally using that description from now on! :laugh:
  • MissHolidayGolightly
    MissHolidayGolightly Posts: 857 Member
    Narrower grip focuses more on triceps, I believe, but reduces the amount of weight you can lift. I use a wider grip because it's more comfortable for me. I have long arms for my body so bench press is already challenging for me. I usually put my ring fingers on the small smooth sections (please excuse my technical terminology). I think my hands end up being a few inches wider than my shoulders when I come down to my chest.
  • PurringMyrrh
    PurringMyrrh Posts: 5,276 Member
    Wow, thanks for asking this question as I was literally going to post the "where on chest" thing when I got to work.

    Hijacking a tad now...why do most things say to press your lower back down (I do this - dodgy lower back) or keep neutral, while other vids show people looking like a rainbow on the bench? Kills my back just watching them bent that way.

    :laugh: @ mythical nipple line!
  • lizafava2
    lizafava2 Posts: 185
    @purringmyrhh

    I'm no expert but.... arching your back reduces the distance you have to bench and allows you to use your legs more and pin your shoulders back more easily. I imagine pushing myself back into the wall with my legs and that gets me some extra oomph.

    eta: also, I think its a way for people to sort themselves in the gym, lol. Powerlifters do it one way and bodybuilders do it the other way. :D
  • beesareyellow
    beesareyellow Posts: 335 Member
    Like lizafava2 said, it's a way to sort us out. Bodybuilders flat back, powerlifters arched back :)
  • 1) I go to the nipples or just below. Like katro, I don't want the bar right above my face or throat, just in case.

    2) My butt is too big for me to get my back flat on the bench. (What can I say? I'm a curvy girl.) I try to make sure I'm not overarching, but otherwise I don't worry too much about being perfectly flat.

    C.
  • logg1e
    logg1e Posts: 1,208 Member
    Learning about the arched back was a revelation to me (in one of those "how to lift more" videos on YouTube). I save it for the last few lifts when I'm starting to weaken.
  • girlie100
    girlie100 Posts: 646 Member
    Reasons for the arched back: It raises the chest making less distance to move the weight, this is a good reason for competing powerlifters to arch.

    For men it allows the dominance of the lower pec making it more like a decline bench press, women just don't have a lower pec so watch out for loss of drive on too much arch.

    As a woman bringing it down on the nipple line will allow you to use your pecs, shoulders and arms effectively, the lower you go the less pec you are activating due to the lack of the lower pec, this is why men can go well below nipples.

    Also in competition where the bar has to come in contact with your chest, your boobs make that less distance to travel :laugh: :drinker:
  • katro111
    katro111 Posts: 632 Member
    ...women just don't have a lower pec...

    Wait, what? Pretty sure women DO have lower pecs; we should have the same pectoral muscle anatomy that men do... I don't think the position of where you bring the bar down to makes much difference on what part of the pec muscle you're "activating" especially when we're talking centimeters (above nips, below nips, everyone's nips are in different places anyway). The angle of your entire body while lifting will put more emphasis on which part of the pec you're concentrating on. Incline will be upper pecs, flat bench would be the whole pec, and decline hits the lower chest.

    Unless I just completely misunderstood your post... which wouldn't be unheard of... :flowerforyou:
  • breefoshee
    breefoshee Posts: 398 Member
    I'm glad you asked this question because I was definitely doing it more towards my upper chest and probably wouldn't have noticed if you hadn't said something.
  • girlie100
    girlie100 Posts: 646 Member
    ...women just don't have a lower pec...

    Wait, what? Pretty sure women DO have lower pecs; we should have the same pectoral muscle anatomy that men do... I don't think the position of where you bring the bar down to makes much difference on what part of the pec muscle you're "activating" especially when we're talking centimeters (above nips, below nips, everyone's nips are in different places anyway). The angle of your entire body while lifting will put more emphasis on which part of the pec you're concentrating on. Incline will be upper pecs, flat bench would be the whole pec, and decline hits the lower chest.

    Unless I just completely misunderstood your post... which wouldn't be unheard of... :flowerforyou:

    I didn't mean we don't have one more under development compared to a man. And with regard to the angle I was talking about the amount of arch for a powerlifter.

    Nipples just gives women something to aim for so they are not too high/low. For men powerlifters the recommendation is under the pecs onto the ribs. Again with a good arch on a man this will be the highest point
  • katro111
    katro111 Posts: 632 Member
    ...women just don't have a lower pec...

    Wait, what? Pretty sure women DO have lower pecs; we should have the same pectoral muscle anatomy that men do... I don't think the position of where you bring the bar down to makes much difference on what part of the pec muscle you're "activating" especially when we're talking centimeters (above nips, below nips, everyone's nips are in different places anyway). The angle of your entire body while lifting will put more emphasis on which part of the pec you're concentrating on. Incline will be upper pecs, flat bench would be the whole pec, and decline hits the lower chest.

    Unless I just completely misunderstood your post... which wouldn't be unheard of... :flowerforyou:

    I didn't mean we don't have one more under development compared to a man. And with regard to the angle I was talking about the amount of arch for a powerlifter.

    Nipples just gives women something to aim for so they are not too high/low. For men powerlifters the recommendation is under the pecs onto the ribs. Again with a good arch on a man this will be the highest point

    Lol, then yes, I totally did misunderstand your post. :embarassed: Is it Friday yet?
  • girlie100
    girlie100 Posts: 646 Member
    ...women just don't have a lower pec...

    Wait, what? Pretty sure women DO have lower pecs; we should have the same pectoral muscle anatomy that men do... I don't think the position of where you bring the bar down to makes much difference on what part of the pec muscle you're "activating" especially when we're talking centimeters (above nips, below nips, everyone's nips are in different places anyway). The angle of your entire body while lifting will put more emphasis on which part of the pec you're concentrating on. Incline will be upper pecs, flat bench would be the whole pec, and decline hits the lower chest.

    Unless I just completely misunderstood your post... which wouldn't be unheard of... :flowerforyou:

    I didn't mean we don't have one more under development compared to a man. And with regard to the angle I was talking about the amount of arch for a powerlifter.

    Nipples just gives women something to aim for so they are not too high/low. For men powerlifters the recommendation is under the pecs onto the ribs. Again with a good arch on a man this will be the highest point

    Lol, then yes, I totally did misunderstand your post. :embarassed: Is it Friday yet?

    hahah, I don't think I made it very clear to begin with lol

    Was only relaying the stuff that gets nagged at me by my coach :laugh:
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    That is interesting. I bring mine to my underwire, but I have a pretty strong arch, and this is the highest part of my chest. . I wonder if bringing it just a smidge higher would help my crappy bench.
  • ketoandbarbell
    ketoandbarbell Posts: 189 Member
    That is interesting. I bring mine to my underwire, but I have a pretty strong arch, and this is the highest part of my chest. . I wonder if bringing it just a smidge higher would help my crappy bench.

    Makes me want to play around with it as well.