Where Should Bar Touch on Bench Press?
The bench press is one of the most fundamental exercises in strength training, and mastering the technique is crucial for optimal performance and safety. One of the key aspects of the bench press technique is determining where the bar should touch on the chest. This seemingly minor detail can significantly impact the effectiveness and safety of the lift. In this article, we will explore the various opinions on where the bar should touch on the bench press and the potential benefits and drawbacks of each approach.
Traditional Approach: Bar Touching the Stomach
The traditional approach to the bench press suggests that the bar should touch the lower part of the sternum or the upper abdomen. This position is believed to provide a stable base for the lift and promote a full range of motion. Advocates of this technique argue that it allows for a greater amount of weight to be lifted, as the bar’s contact with the stomach creates a more solid foundation. Additionally, this position is thought to engage the lower chest and core muscles more effectively.
However, critics of this approach argue that touching the bar too low on the stomach can lead to several issues. Firstly, it may cause the shoulders to roll forward, which can strain the rotator cuff muscles and lead to shoulder injuries. Secondly, the lower sternum and abdomen are less elastic compared to the upper chest, which may result in a harder impact and increased risk of injury.
Modern Approach: Bar Touching the Upper Chest
In recent years, a more modern approach to the bench press has gained popularity, suggesting that the bar should touch the upper chest or the collarbone. Proponents of this technique argue that it allows for a more comfortable and natural movement, as the bar follows the natural curve of the chest. They believe that this approach minimizes the risk of shoulder injuries and maximizes the engagement of the chest muscles.
Moreover, touching the bar higher on the chest is thought to promote a greater range of motion, allowing for a more complete extension of the elbows. This can lead to increased strength and muscle development. However, some experts caution that this technique may not be suitable for everyone, particularly those with shoulder issues or limited range of motion.
Conclusion
In conclusion, where the bar should touch on the bench press is a matter of personal preference and individual anatomy. Both the traditional and modern approaches have their advantages and disadvantages. It is essential for lifters to experiment with different positions and consult with a coach or fitness professional to determine the most suitable bar touch for their unique situation. Ultimately, the goal is to maintain proper form, maximize strength, and minimize the risk of injury.
