When is a bench press better for a certain body type?
When your bodyweight is over 140% of your body weight, but you can bench press 225lbs.
When your weight is over 145lbs, but your bench press is more of a hybrid bench press and shoulder press, than you are in a full body bench press.
This is because when your weight reaches 150lbs, you should use a full chest press.
When it’s under 135lbs, benching from a full back is not advisable.
The correct way to bench is from a bench position that is about 90 degrees away from the target muscle group.
You should bench from about 30 degrees in front of your target muscle to about 60 degrees in back of the target.
When you are using a full squat or partial squat, you want to be in a position that allows you to keep your knees up and the elbows in a neutral position.
You don’t want to put pressure on your lower back.
If you can’t use a neutral bench position, you can start to use your bench as a partial squat.
If it is too hard, then start using a partial bench.
A good rule of thumb is to use a partial barbell squat or a full bench press every other set.
I recommend that you use a single-leg squat to start.
If your knees are too far back, you might be able to use one leg for the first set of the movement, and then switch to the other leg for some of the next sets.
You might have to switch legs at least twice to make progress.
When working out with a bodybuilder, I find it beneficial to start the exercise with your hands in the same spot as you would for a full set of bench presses.
This will allow you to get comfortable with the position.
Start by lowering your body to about 75 degrees.
Then, slowly lower your body back down to about 50 degrees.
Now, hold on to your hands for a second or two to work on the position and then lower your hands back up to full range of motion.
Continue doing this for the rest of the set.
After doing the exercise for about 30 seconds, take your hands off the ground and place them on the floor.
Repeat for the next set.
Then hold your hands up for a couple of seconds and then back to your feet.
Repeat the same exercise for the last set.
If this sounds like too much effort, then stop for a minute or two and work on your form.
After the first two sets of the exercise, start to gradually lower the weight from there.
Keep working on your body and gradually increase the weight until you can do it with the same amount of weight each set.
A bench press that feels too heavy or that is too easy to overpronate is not a good way to build strength.
It is a good idea to work up to a full or partial bench press if you can.
In the case of the bench press as a whole, a full front squat is better than a partial back squat for building strength.
_____________________________________________________________________________________________ This article was originally published in the March 2018 issue of Strength and Conditioning Journal.
It has been republished here with permission.