Where should the bar touch when I Bench Press?

We continue on learning how to bench with the next topic being the touch point of the bar on your chest.

This is as simple as it gets - touch the right position to avoid aggravation in your shoulders - especially in the AC joint (acromioclavicular). If you can ever avoid causing harm to your joints, I will always advocate this and tell you to do the best you can to look after yourself for the long term.

Not only this - it will also help you increase your bench press as you continue to do things correctly.

So as always, here is our guide written on where to touch the bar on your chest to maximize your strength in the bench.

And if you want to watch and listen instead; see below for our video guide:

So where do we touch when we bench?

Short answer, it’s not the nipple line that everyone raves on about but it is actually a little lower.
With closer look into it; it’ll be the lower part of where the chest/pec muscle start to end or, also the bony part of the chest (this is known as the sternum).

Why is this the touch area?
There are a few things to look into when it comes to touching this point with the bar.

  • It maximises full chest/pec usage for optimal push force

  • It saves the joint and pressure on the shoulders and AC joint

  • It is potentially the highest point of contact to reduce the bar path

This was just one of the many things that was able to help me progress my bench press, and also break teh plateau of my embarrassing 5 year journey into my 100kg bench press. Don’t be like me, and take this into consideration!

If you ever need help and support in your training, programming and performance, don’t be afraid to contact Momentum Active Remedy for a consultation. We have a team of University Qualified Exercise Physiologists and high quality Personal Trainers that can provide you with the support you need to achieve your goals.

Call us on 0423 568 356, email sean@momentumactiveremedies.com or book online on www.momentum-active.com to book yourself in!

Remember, #MomentumIsKey. You just need to get started.

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Sean Koh

Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach

Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)

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