jca17
Level 5 Valued Member
Hi,
I've been training the benchpress for about 4 months now. I've been around the forum for while, almost exclusively training with kettlebells but recently have access to a gym so I started training with barbells for the first time in my life. I have no pain in the any portion of the movement.
I am not sure about where the bar should touch my torso at the bottom position. I have heard that:
1. the barbell should be vertically over my elbows at the bottom position
2. the barbell should touch somewhere on my sternum at the bottom
3. the upper arms should be about 30-45 degrees out to the side
My issue is that I don't know if all of these conditions can be met with my body shape: so, which pieces are most important? My elbows touch the top of my hipbone when my arms hang down at my side (I think I have proportionally long arms?). Right now I am benching with my pinky on the rings, but if my forearms are vertical under the bar at the bottom, the bar is touching below my sternum, in the upper abdominal area.
Is this fine (as in:safe and effective), just natural variation based on body structure? Or should I try a wider grip and more open arm angle to get the bar to at least hit the bottom tip of the sternum? I have a neutral lower back arch just as a result of lateral arch through the scapula. I don't flatten or increase that arch.
Thanks for your help and your thoughts!
I've been training the benchpress for about 4 months now. I've been around the forum for while, almost exclusively training with kettlebells but recently have access to a gym so I started training with barbells for the first time in my life. I have no pain in the any portion of the movement.
I am not sure about where the bar should touch my torso at the bottom position. I have heard that:
1. the barbell should be vertically over my elbows at the bottom position
2. the barbell should touch somewhere on my sternum at the bottom
3. the upper arms should be about 30-45 degrees out to the side
My issue is that I don't know if all of these conditions can be met with my body shape: so, which pieces are most important? My elbows touch the top of my hipbone when my arms hang down at my side (I think I have proportionally long arms?). Right now I am benching with my pinky on the rings, but if my forearms are vertical under the bar at the bottom, the bar is touching below my sternum, in the upper abdominal area.
Is this fine (as in:safe and effective), just natural variation based on body structure? Or should I try a wider grip and more open arm angle to get the bar to at least hit the bottom tip of the sternum? I have a neutral lower back arch just as a result of lateral arch through the scapula. I don't flatten or increase that arch.
Thanks for your help and your thoughts!