I've started using rvgb's once again in my exercise arsenal after I tweaked my form a bit and realized it really hits the nail on the head when it comes to pain-free chest training. So far I'm loving it, today I hit a 350x13+7+5rp set, it seems I finally found an exercise that agrees with me for once.
However I'm wondering about form and safety, I never played around much with this exercise, so here's a few questions for the more experienced guys:
Question 1 - It's still flat bb pressing regardless of arm supination... so I'm wondering if it's still an "ok" exercise safety wise to rest-pause, or if the general consensus about this exercise has changed since it's just a variation of the flat bench.
I can usually go decently heavy on regular flat bench when my elbows feel ok and when I'm a bit heavier (400x10 at 230-240 is my personal best), but it feels "weird" and I feel some discomfort in my shoulders and elbows during the exercise.
With the reverse grip there's no discomfort at all, everything feels fine and the pumps are awesome. I'm pretty hyped about this exercise. I did read however that Big Dave Smith tore his pec doing these, reason I'm asking.
Question 2 - This is the main the reason I made this thread. It concerns the form/ execution of the exercise. Since I never really used this exercise before, I'm a newbie to it, I don't know what's the bar path supposed to look like nor where I'm supposed to bring the bar down to. So far I've been doing what feels comfortable.
I have no trouble controlling the weight, however I noticed that for the movement to feel alright, instead of lowering the bar all the way down to my lower chest/upper abs ( down near the xiphoid process) like we are taught to do so when doing the flat bench, I need to lower the bar to the middle of my sternum, exactly the way we are taught not to do.
The elbows are still tucked, but this is the only way I feel like in a good mechanical position. Too low ( like in a flat bench ) and it all feels very weird and I can't control the bar. Middle of chest = bar moves in a perfect line, everything feels perfect, heavy weights shoot up like the plates are made of paper. Am I mucking it all up or is it fine the way I'm doing it ?
Any input appreciated
However I'm wondering about form and safety, I never played around much with this exercise, so here's a few questions for the more experienced guys:
Question 1 - It's still flat bb pressing regardless of arm supination... so I'm wondering if it's still an "ok" exercise safety wise to rest-pause, or if the general consensus about this exercise has changed since it's just a variation of the flat bench.
I can usually go decently heavy on regular flat bench when my elbows feel ok and when I'm a bit heavier (400x10 at 230-240 is my personal best), but it feels "weird" and I feel some discomfort in my shoulders and elbows during the exercise.
With the reverse grip there's no discomfort at all, everything feels fine and the pumps are awesome. I'm pretty hyped about this exercise. I did read however that Big Dave Smith tore his pec doing these, reason I'm asking.
Question 2 - This is the main the reason I made this thread. It concerns the form/ execution of the exercise. Since I never really used this exercise before, I'm a newbie to it, I don't know what's the bar path supposed to look like nor where I'm supposed to bring the bar down to. So far I've been doing what feels comfortable.
I have no trouble controlling the weight, however I noticed that for the movement to feel alright, instead of lowering the bar all the way down to my lower chest/upper abs ( down near the xiphoid process) like we are taught to do so when doing the flat bench, I need to lower the bar to the middle of my sternum, exactly the way we are taught not to do.
The elbows are still tucked, but this is the only way I feel like in a good mechanical position. Too low ( like in a flat bench ) and it all feels very weird and I can't control the bar. Middle of chest = bar moves in a perfect line, everything feels perfect, heavy weights shoot up like the plates are made of paper. Am I mucking it all up or is it fine the way I'm doing it ?
Any input appreciated

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