I was just reading about how to properly bench and around here it seems like a power lifting style (arched back) is the choice method here. I have used it and was instantly stronger. My question is, does the power lifting style still produce the results of flat back benching in regards to hypertrophy? Wouldn’t I get better quality mass on my chest, by going all the way to my chest with my back flat completing the full range of motion?
On that note, I was wondering which is better form for standard benching, stop at your chest, or stop when your arms create 90 degree angles with you body? Please note that this is about growth not pure strength.
A power lifting style bench is used for the purpose you alluded to, to move the most weight. It can lead to a good deal of hypertrophy however is not ideal for targeting the chest.
If you want to target the chest with the barbell bench press I think the main difference from a powerlifting form is where you lower the bar. Having an arch or not may make little difference, actually if you have dominent shoulders some arch may help target the chest. The simplest thing to do to target the chest is to lower the bar higher on your chest. Thib’ has written about bench presses to the neck for this exact purpose.
As far as how far to lower the bar this depends on your own limitation. The vast majority of people can lower the bar all the way and your going to get the best stretch in your pecs this way. However if you have shoulder issues this may not be a good idea (same goes for lowering the bar higher on your chest)
this is a link for an article dealing with emg studies about chest exercises. i just googled it, there are more out there. if you do a lot of flat bench or any other chest exercises make sure you do an equal amount of pulling or rear delt work so you don’t get imbalances which in turn can create shoulder problems in the future. to the question about going to 90Degrees, you will still work the chest but the triceps will feel it more. stick with full ROM.
[quote]T-man21 wrote:
I was just reading about how to properly bench and around here it seems like a power lifting style (arched back) is the choice method here. I have used it and was instantly stronger. My question is, does the power lifting style still produce the results of flat back benching in regards to hypertrophy? Wouldn’t I get better quality mass on my chest, by going all the way to my chest with my back flat completing the full range of motion?
On that note, I was wondering which is better form for standard benching, stop at your chest, or stop when your arms create 90 degree angles with you body? Please note that this is about growth not pure strength.[/quote]
Unless you have shoulder problems, I would reccomend full ROM benching, and taking care of your shoulders now, so you don’t have problems in the future. A little off topic, but read Cressey and Roberts articles about shoulders because once damaged, they are rarely the same again.