Depending on your goals, you want to look at time under tension. I have a lot of brusing but no broken bones. Two times, I have dropped the bar out of my left hand on the way up, except closer to lockout than 3 inches off my chest like you. If every time you max out you find that your sticking or failing point is either directly on your chest or a few inches above, then this is a sign that your bench press is weak in the bottom-end range of motion. The long pause, soft-touch bench press is when you bring the barbell down and pause it on your chest for 3-sec prior to pressing. It’s not a terrible exercise, but it just isn’t the best when it comes to building mass in your chest due to the fact that it puts a ton of strain on your shoulders as well. Being “weak off the chest” in the bench press could mean several things. This would look like doing a bench press variation that targets bottom end bench press strength (long pause bench press, wide grip bench press, or pin press). If you want a more complete guide to tempo, then check out my guide on bench press tempo. Set the safety pins at the proper height so they catch the weight if you fail to lift it. Just drag an empty bench over to a power rack (or squat rack) and adjust the safety bars to a height that A) will allow you to lower the bar as low as you need to without banging into them, and B) is just high enough to catch the barbell on and allow you to squeeze yourself out from underneath if you had to dump it off. You don’t want to revert back to bringing the bar down slowly when the load gets heavier though — so watch for that! The grip that you use can change the activation of different muscles in your upper body, which may help or hinder your strength issues off the chest. you find that you can’t stabilize the barbell on your chest when it touches and you end up ‘bouncing’ the barbell rather than softly touching your sternum. Try This Gym Workout To Build Bigger Pecs, Weightlifting: Lift Slow Or Lift Fast, That Is The Question Now, Pullovers - For Building a Big, Healthy Chest, Beginner's Corner - How To Start Without A Fitness Trainer, Resistance Bands: The Ultimate On-The-Road Training Tool, One-Sided? The barbell bench press is probably the most popular exercise on the planet, especially among guys. And my left wrist/forearm paid the price, but on the other hand [sic] it also helped slow down 285 lbs when it came crashing down on my chest. If your grip is not suited to your bench press style, then it may be contributing to your weakness off the chest. In fact, the bench press works your neck, chest, biceps, and even your core. So at the same time that you’re lowering the bar, you’re actively pushing your chest up to try and close the gap between your chest and the bar. So if you measure your shoulders to be 40-inches apart, then you should place your hands on the barbell at 80-inches apart. A “Rack Start” is also called a “Dead Stop Bench Press”. In addition, the ‘soft touch’ means that you’re pausing the barbell without ‘resting’ it on your chest. The senior coroner for South London, Sarah Ormond-Walshe, said the bench Mr Plumptre was using “suddenly collapsed” causing the weights to come down on his upper abdomen and lower chest. Lower. You don’t need to implement each of these into your training as it will depend on the reason why you’re weak to begin with. If you smushed your heart you would have been dead on that specific moment. My top 6 tips are: This article is the ultimate guide to helping you develop strength in the bench press if you’re weak off the chest. While maxing out your bench press should be done infrequently (only every 2-4 months), it’s a good opportunity to diagnose movement deficiencies. This will cause too much internal shoulder rotation, putting a lot of loading demand on smaller muscle groups in your shoulders in the bottom-end range of motion, which should otherwise be the job of the pecs (not the shoulders). WILL WEIGHTLIFTING EFFECT MY GROWTH????????????? the same exact thing happened to me but with 250 idk what do do its hard to breathe now and there is red lines where the bar hit and like red lines around my ribs wtf lol its to little to go to a doctor about but gets me paranoid. If that’s the case, then your bench press has inefficient technique and you need to work on improving the consistency of your touchpoint. I believe it hit my sternum, I am having difficulty breathing and it is painful to lay down. LMAO! But no broken bones too slow done on rest days or non-chest days small improvements over year. With your elbows, then your bench press - Drop set - Push Ups - Failure this! Their shoulders bench, Spoto presses ( pausing right before the bar faster. 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