[Stone_Sour]

I've been doing bodybuiding for about 8 months now but ive done bench press for year in highschool and its killing me about the form. i know about the 45 degree rule and the grip rule, now how low do you guys go? touching the chest or until your triceps are parallel with the ground? i know when i let the bar touch my chest i dont do as much weight. when i go tricep/parallel im able to do 345 x 7 then max at 365. but when i let it touch my chest my max is at 335 and and i work with 315.

[MikeNYY420]

The bar has to touch your chest usewise in my book and powerlifting competitions it doesn't count. And I think it's better for bodybuilding too to work the muscles better.

[JDuB]

I think it depends where you are comfortable with, me personally i cant go all the way down to my chest cause of my ROM, but im only maybe an inch (if that) from my chest.
If you can go to your chest with out an problems go for it.

[Stone_Sour]

its been puzzling me because either way ive made gains. ive tried doing parallel for 3 months then i did all they way touching the chest and that also gave me gains. i know once you break parallel you use your triceps alot more and im not sure weathr or not to do that because the days i workout my chest i only do chest and abs and primarily not triceps.

[ibanezman88]

touching your chest can be VERY bad for your rotator cuffs.

i know this from personal experience. yet, this is how i bench and i would hate to change it.

all the way the hell up, and all the way down!

plus, i can't do as much weight if i go parallell. weird. and no i'm not bouncing

[Stone_Sour]

so its actually bad going all the way down?

[ibanezman88]

well, the triceps are used from half way up to when you're about to lock out.

you use mainly your chest from the point to where the barbell touches your chest to about half way up and then you triceps take over.

that's why you see bodybuilders only doing half reps and it's cuz they're trying to isolate their chest.

me, i don't give a crap. it's called a compound exersise for a reason.

[ibanezman88]

Originally Posted by Stone_Sour

so its actually bad going all the way down?

everyone is different but i know my right rotator is bad from going heavy and going all the way down

but maybe my form wasn't the best either

up until now, i havn't had any problems.

[Stone_Sour]

alright,. im still unsure what im going to be doing tomorrow for rom. but you're saying that going from when the bar touches your chest till about half way up isolates the chest?

[ibanezman88]

to a certain extent yes.
you're still involving other muscles. i always just stuck to the full range of motion.

[Stone_Sour]

yea i get what you mean. as might as just well go like you said. "all the hell up, all the hell back down"

[MikeNYY420]

IMO if you can go all the way down in your ROM and if you don't have any injuries preventing you from doing so do it. I guess it depends on your goals though.