A little background on me: 27-year old male, 195 lbs, and 6’ even. My best bench press 1RM was 335 lbs. I hit that about two years ago while deployed in Iraq. Since coming home and having a kid, my strength dwindled, but now I’m trying to get back to my old max. My long-term goal is to hit 405.
The other day, I hit 305 with my gym partner who told me that I could probably bench more weight if I moved the bar down the path that’s on a vertical plane just underneath my nipples. In other words, he thinks that I should be lowering the barbell down to my nipples and pushing straight up from there. My friend’s advice seems intuitive to me, but I read ‘The Best Bench Press article’ on T-Nation, and I think it said the best position for pec activation on bench is to lower the bar more towards your neck (like a guillotine press). Did I misinterpret this article and does my friend’s advice accurate?
I appreciate any feedback. Thanks.
I just came across the following article by Andy Bolton in the following link:
His fifth bench tip advises benching down to the nipple-line - this coming from a guy with a near 800 lbs. bench. I think I answered my own question.
I don’t bench (flat), but pressing to your neck is generally regarded as not a good idea (a good way to get a shoulder injury)… some people can get away with it. I believe Flex Wheeler benches this way, but I’m not sure honestly since I’ve never followed him or his training, its just something I heard someone say (a long time ago) on this site.
Having said that, if you want a big bench then you should be bringing the bar down to the nipple region and not your neck.
[quote]atfkao wrote:
My friend’s advice seems intuitive to me, but I read ‘The Best Bench Press article’ on T-Nation, and I think it said the best position for pec activation on bench is to lower the bar more towards your neck (like a guillotine press). Did I misinterpret this article and does my friend’s advice accurate?[/quote]
Pec activation isn’t necessarily the same as, or always required for, building a big bench. You had a pretty solid bench before, so I have to think you know your most comfortable and most powerful bar path. I’d stick to that, while making everything else (the pecs, triceps, shoulders, back, and legs) as strong as possible.
[quote]I just came across the following article by Andy Bolton in the following link:
His fifth bench tip advises benching down to the nipple-line - this coming from a guy with a near 800 lbs. bench. I think I answered my own question.[/quote]
Dave Tate has also written tons about the bench. http://www.T-Nation.com/ALSAuthor.do?p=Dave%20Tate
Might be worth wandering through some of his stuff.
I checked out Dave Tate’s article, and I have my work cut out for me. I think I’ve been benching with some questionable form for several years, though luckily, I’ve yet to experience any shoulder injuries (knock on wood).