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Proper Grip When Bench Pressing

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supertech

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Proper Grip When Bench Pressing

Post by supertech on Thu May 12, 2016 6:53 am

I just wanted to hear some opions on grip. I personly dont (grip ) the bar but place it in a closed hand just using my palm by the thumb joint. To me it's comfortable there and my push is better. Even when I go wide grip all the way from coller to coller. I mostly use that to stretch my chest muciles. Now I have droped the weights on me but only had 135 on there. This being said I have never lifted more than 305 this why I was woundering as my bench increses should I think more about a diffrent grip.


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BrotherIron

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Re: Proper Grip When Bench Pressing

Post by BrotherIron on Thu May 12, 2016 7:04 am

The wider the grip the shorter the ROM of the bar path. It also changes the angle the exercise will work the chest. It'll hit the outside. The closer the grip the more triceps you bring into the movement. Personally for me when I'm benching I use a semi narrow grip (a little wider than shoulder width), drop my elbows, flare my lats, etc. I would use the grip which is most comfortable for you.


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PTherapist

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Re: Proper Grip When Bench Pressing

Post by PTherapist on Thu May 12, 2016 7:43 am

A grip that's too wide can lead to shoulder problems. Happened to me.


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h4x

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Re: Proper Grip When Bench Pressing

Post by h4x on Thu May 12, 2016 8:24 am

I used to believe a wide grip lead to shoulder issues (which I have) but now I can't grip close in. I have learned to bench with a very wide grip and I have zero shoulder issues now. I learned to use my lats and my chest more and to stabilize my shoulders by squeezing my shoulders blades together and pushing my traps into the bench. I also push press, strict press, clean and jerk, and do rotator cuff exercises to make sure my shoulders aren't the weakest link in my bench anymore. I grip outside the rings and I'm only 5'9". Makes my ROM way shorter.


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Mammoth

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Re: Proper Grip When Bench Pressing

Post by Mammoth on Thu May 12, 2016 9:25 am

Obviously in PL you want to use every advantage possible, and in a bench shirt it is a little different, but a decade of benching outside of the rings have destroyed my shoulders. When I bench now I bench with my pinky's on the rings to cut down on shoulder wear and tear.

This is another reason I don't really care for overly wide benches and guillotine benches...you will hit a little more chest but at what cost to your shoulders. If you want to bench big go wide cause you are training a movement and lowering the stroke and changing the angle will pay off, but if you want to hit the chest use dumbbell's.


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BrotherIron

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Re: Proper Grip When Bench Pressing

Post by BrotherIron on Thu May 12, 2016 10:12 am

H4x makes a good point, if you're looking to increase your bench you don't bench more. Instead, you work the assisting muscles; triceps, shoulders, lats. Use power, multi joint compound movements and watch your bench increase.


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supertech

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Re: Proper Grip When Bench Pressing

Post by supertech on Thu May 12, 2016 10:56 am

These are all good point's and some I put to use now. Thanx for your thouhgts.


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starquest maniac

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Re: Proper Grip When Bench Pressing

Post by starquest maniac on Thu May 12, 2016 11:53 am

BrotherIron wrote:The wider the grip the shorter the ROM of the bar path. It also changes the angle the exercise will work the chest. It'll hit the outside. The closer the grip the more triceps you bring into the movement. Personally for me when I'm benching I use a semi narrow grip (a little wider than shoulder width), drop my elbows, flare my lats, etc. I would use the grip which is most comfortable for you.

I am with BI on this. I use this same method and never, ever have shoulder issues. Another point I will make. Is that I see and hear a lot of guys at the gym complain about shoulder wear. I can do my whole chest work out and hit cardio deck. They will still be flat benching after a solid 45-60min. I don't understand!


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No Refills

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Re: Proper Grip When Bench Pressing

Post by No Refills on Thu May 12, 2016 12:30 pm

FUCK BENCH PRESS.......

SQUAT, SQUAT, SQUAT, SQUAT, SQUAT !!!!! DEADLIFT..... CLEAN


But if you have to bench and want some advise on technique check out Dave Tate's video on u-tube. Good advise for PL style..........

YouTube - Dave Tate's Six-Week Bench Press Cure


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BrotherIron

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Re: Proper Grip When Bench Pressing

Post by BrotherIron on Thu May 12, 2016 1:24 pm

Everyone is getting into cleaning. I see my work is done here, lol.


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