Wow mean mind your manners and your english please and I'm sure well get along just find in the future

Some tough guys in the gym said a mm above chest to prevent the bounce.

3 sec pause? It has it's place I guess, but I don't pause and try to keep / hold pressure on the muscle at all time.

Pause bench serves a purpose in strength training.

If you can't stop yourself from bouncing when you touch your chest, the answer isn't stopping before you touch your chest...stop bouncing lol

if you cant touch your chest with the bar in a non-arched style youre probably missing shoulder range of motion and the reason your shoulders hurt when you try is because youre protracting and internally rotating at the shoulder blade/GH joint instead of extending. in other words you're making a mechanically poor compensation to get the bar to its intended trajectory that causes problems for your joints over time.

e: also if youre bouncing the bar off your chest its because you arent performing the eccentric repetition properly and you need to reduce the weight a bit. you should have complete control at all times and if there's a rebound its purely because you failed to provide enough force on the bar to fully decelerate the weight in time. you need to practice tempo benching with strict technique. this will really help you control heavier weights partially from a motor programming aspect but also because you simply get extra time under tension

This post was edited by cloudkicker on Jul 1 2017 06:50am

if it hurts don't do it.. otherwise I vote yes

My personal training booklet preaches full rom through out the whole thing.

So yes, chest.

while this is true, most people dont actually understand full shoulder rom and your booklet likely doesnt describe it properly either

It goes over flexibility, mobility etc

It's pretty legit

It's implied in what CM said but elbows shouldn't be pointed way out either (pushing slightly angled down and forward typically prevents this). A lot of people bench with elbows up and out, as though you could draw a straight line across your shoulders and your elbows would be fairly in line with it. This is bad. Elbows should be down and tucked closer to your torso. It does 2 things when they're up and out, first it puts more strain on your shoulders (rotator cuff) and the second is it puts extra tension on the lateral part of the pec by stretching it which raises the potential for injury to that area as well

more stress*, strain is a different term.

definitely a better word choice, ty sir. At least you knew what I meant