Posted by TimD on December 18, 2005, 3:56 pm, in reply to "Re: Proper Bench Form (elbows 90* vs Bar to chest)?"
65.150.251.50
Hi Joe. Everyone has their own peculiarities. I don't bench much anymore, but when I did, I had a similar situation as you. I have long arms in comparision to my other leverages. I don't like benching with arms out at 90 degrees to the body, even though it would give me a shorter stroke. It put to much pressure on the rotators (nd I've had problems in the past). I just had to experiment with width's and grips, plus do some flex work in that area. What worked for me was a fairly wide grip, but arms flared out at about 45 degrees to the body. with an arch in the lower back, keeping the majority of my back off the bench.Shoulder blades and buttox touching and not much else. This bought the bar down to around my sternum, and also shortend the stroke. True, this is closer to a competition style than a
sraight exercise style, but it worked well for me. Just find your own peuliar "best Mechanical position" and keep up with the flexibility issues.
Tim
--Previous Message--
: I think i do need to work on my ROM. Its pretty bad
:
: I have found though, that i have to use the widest grip
: allowed(until hands are near columns that hold bar) in order to
: keep my wrists in line with my elbows. Ill have to start a
: static stretching routine to see if that improves anything.
:
: I do a decent amount of dumbell chest workouts, but ive been
: trying to improve my bench and squat heavy lifts lately.
:
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