Hi, I'm Scott White here in Scottsdale, Arizona. We're going to discuss how you can have a bruised sternum from bench pressing. Obviously this is not a good thing. If you are bruising your sternum, you are coming down with the bar way too fast and bouncing it off your chest. So what are the benefits of doing this or when can this happen? Now you can have this happen when you are performing athletic movements, you are trying to max out, you are trying to hit a PR so the most reps you've ever hit before in like a football combine and so forth. So you may be coming down, hitting your sternum and bouncing it off your chest which in that case can have some benefits because you are trying to break records. So in those scenarios you can get a bruised sternum. Overall, from the general population, the general weightlifting, you know exercise public, this is a bad thing. You want to avoid this at all costs. So you want to bring the bar down, slightly touch your chest and extend the bar up. If you are from a performance standpoint, wanting that explosion, coming down fast and bouncing it off your chest, one thing you can do for training is to put a pad or a towel over your sternum so then you can learn to bounce it off that obviously during your test day, you don't have the towel so you are going to have some bruising from that.