[quote]j_willy3 wrote:
HOLEE CRAP on the cgp PRs! Damn good work LS, I think you will work thru this soon![/quote]
Thanks j-willy. I sure hope so. I can tell you, though, my upper right pec (tie-in area) is really sore this morning. It is tender to press on, but is definitely a deep issue…below the delt. Flexing and stretching my arm back make it ache right in the crevice between the pec and delt. No pain in the shoulder, though.
As to the PRs, I feel kind of bad claiming them. They are PRs, but I’ve never done CGB first. So I was fresh when doing them this time. Not that I am complaining
How wide is your grip for bench? How far out do you place your hands?
I have about a 75-76" wingspan and I put my index finger on the smooth ring. I was surprised at the multiple reps at 275 on CGB, though. It got me to thinking that maybe I should narrow my normal bench grip…slightly. Maybe I am far enough out that I am outside my strong spot!?
I put my ring fingers on the smooth ring. apropos, no? Much wider and my weaky, creaky chest has to work too hard. Much narrower and my achy shaky triceps have to carry the load. That seems to be where I can use the most muscle tissue to the best effect. My wingspan is around 72" and I am not so broad as you.
[quote]DaCharmingAlbino wrote:
I put my ring fingers on the smooth ring. apropos, no? Much wider and my weaky, creaky chest has to work too hard. Much narrower and my achy shaky triceps have to carry the load. That seems to be where I can use the most muscle tissue to the best effect. My wingspan is around 72" and I am not so broad as you.[/quote]
What really surprised me on the CGB if how sore it has made my inner and upper pecs…much moreso than regular flat bench.
I may try it with the ring finger on the ring. That shouldn’t lengthen the ROM very much and, who knows, maybe I will be surprised. I would be wary of going any further in than my pinky on the ring, though.
[quote]LittleStrick wrote:
DaCharmingAlbino wrote:
I put my ring fingers on the smooth ring. apropos, no? Much wider and my weaky, creaky chest has to work too hard. Much narrower and my achy shaky triceps have to carry the load. That seems to be where I can use the most muscle tissue to the best effect. My wingspan is around 72" and I am not so broad as you.
What really surprised me on the CGB if how sore it has made my inner and upper pecs…much moreso than regular flat bench.
I may try it with the ring finger on the ring. That shouldn’t lengthen the ROM very much and, who knows, maybe I will be surprised. I would be wary of going any further in than my pinky on the ring, though.[/quote]
I’m about the size of DCA and I’m still trying to figure out this same thing. I went from pinky inside the ring to index finger on the ring, now I’m thinking I need to move in a bit with middle or ring finger on the ring. Not much help, I know, but you aren’t alone in trying to figure this out.
It’s just not something I ever really thought about. As far as I can remember, I have always used this same grip. I know that the tuck is much easier with my grip shifted in a bit. Unfortunately, it is hard to properly test until my shoulder quits bugging me. I should have thought of this sooner.
For normal, I have my index fingers on the ring, or just on the outside of it, unless I get really tired, and I’ll move to having my middle or ring fingers on it.
I find that the difference between index and ring fingers can mean the difference between my pecs working or my triceps. I have a relatively weak chest, so I can actually push more weight with a narrower grip. But I intentionally bench wide to focus on my pecs. They need the work!
For CGB, my index finger’s on the inner, smooth part of the bar. Sometimes I’ll go a bit tighter than that, but if I’m going heavy that can cause some instability. I have, however, done CGB with my entire hand on the smooth part of the bar. Depends on how cocky I’m feeling that day.
When I’m doing bench accessory BBB, I tend to alternate between all these grips, just for variety’s sake.
[quote]mcl wrote:
Are we talking about normal bench grip, or CGB?
For normal, I have my index fingers on the ring, or just on the outside of it, unless I get really tired, and I’ll move to having my middle or ring fingers on it.
I find that the difference between index and ring fingers can mean the difference between my pecs working or my triceps. I have a relatively weak chest, so I can actually push more weight with a narrower grip. But I intentionally bench wide to focus on my pecs. They need the work!
For CGB, my index finger’s on the inner, smooth part of the bar. Sometimes I’ll go a bit tighter than that, but if I’m going heavy that can cause some instability. I have, however, done CGB with my entire hand on the smooth part of the bar. Depends on how cocky I’m feeling that day.
When I’m doing bench accessory BBB, I tend to alternate between all these grips, just for variety’s sake.[/quote]
That’s a good point. It never hurts to vary the grip just to keep things moving and adaptation at bay, but it’s also good to know what your “serious” grip is - the one you use to move the most weight in competition.
[quote]DaCharmingAlbino wrote:
mcl wrote:
Are we talking about normal bench grip, or CGB?
For normal, I have my index fingers on the ring, or just on the outside of it, unless I get really tired, and I’ll move to having my middle or ring fingers on it.
I find that the difference between index and ring fingers can mean the difference between my pecs working or my triceps. I have a relatively weak chest, so I can actually push more weight with a narrower grip. But I intentionally bench wide to focus on my pecs. They need the work!
For CGB, my index finger’s on the inner, smooth part of the bar. Sometimes I’ll go a bit tighter than that, but if I’m going heavy that can cause some instability. I have, however, done CGB with my entire hand on the smooth part of the bar. Depends on how cocky I’m feeling that day.
When I’m doing bench accessory BBB, I tend to alternate between all these grips, just for variety’s sake.
That’s a good point. It never hurts to vary the grip just to keep things moving and adaptation at bay, but it’s also good to know what your “serious” grip is - the one you use to move the most weight in competition.[/quote]
Definitely.
Speaking of, is there a minimum width for competetion benching? I’ve seen some competition videos where there are red marks on the bar, as though they’re a minimum marker.
[quote]mcl wrote:
DaCharmingAlbino wrote:
mcl wrote:
Are we talking about normal bench grip, or CGB?
For normal, I have my index fingers on the ring, or just on the outside of it, unless I get really tired, and I’ll move to having my middle or ring fingers on it.
I find that the difference between index and ring fingers can mean the difference between my pecs working or my triceps. I have a relatively weak chest, so I can actually push more weight with a narrower grip. But I intentionally bench wide to focus on my pecs. They need the work!
For CGB, my index finger’s on the inner, smooth part of the bar. Sometimes I’ll go a bit tighter than that, but if I’m going heavy that can cause some instability. I have, however, done CGB with my entire hand on the smooth part of the bar. Depends on how cocky I’m feeling that day.
When I’m doing bench accessory BBB, I tend to alternate between all these grips, just for variety’s sake.
That’s a good point. It never hurts to vary the grip just to keep things moving and adaptation at bay, but it’s also good to know what your “serious” grip is - the one you use to move the most weight in competition.
Definitely.
Speaking of, is there a minimum width for competetion benching? I’ve seen some competition videos where there are red marks on the bar, as though they’re a minimum marker.
[/quote]
I’ve never heard of a minimum, but there is a maximum. Some part of your hand has to be on those smooth rings. I believe that the pointer finger has to be on there at the widest.
My understanding has always been that the wider the grip, the more pec-centric the rep. The narrower, the more tricep-centric. Is this correct? Which one includes more delts? Or does either?
I would think (and this is pure speculation) that you would want a grip that is, in essence, a middle ground, assuming that the pecs, delts and tris are not optimized with the exact same grip. Since the Pecs are the larger muscle, and, potentially, the strongest, shifting ones grip to better accommodate the delts and tris might be beneficial.
For instance, if the delts and tris perform best with a distance of 26" between hands, but the chest is optimized at 31", and if the chest is noticeably stronger than the delts/tris, wouldn’t it be of benefit to narrow the grip to aid the weaker muscles?
This is not to say the other grips are to be ignored. I am simply talking in terms of max lifts.
Does anyone who presses an ass-load of weight use a grip that isn’t, porportionately, wide?
Some guys are triceps benchers and some are chest. I am extremely chest/front delt oriented. My chest is big as are my front delts. My tris sit high on my arms and no matter how hard I work them they have never grown. For these reasons I use a wide grip on my bench. You look like you have some big guns. You might do better a bit closer.
Competition grip is anywhere on the knurling but no further than the ring.
[quote]LittleStrick wrote:
My understanding has always been that the wider the grip, the more pec-centric the rep. The narrower, the more tricep-centric. Is this correct? Which one includes more delts? Or does either?
I would think (and this is pure speculation) that you would want a grip that is, in essence, a middle ground, assuming that the pecs, delts and tris are not optimized with the exact same grip. Since the Pecs are the larger muscle, and, potentially, the strongest, shifting ones grip to better accommodate the delts and tris might be beneficial.
For instance, if the delts and tris perform best with a distance of 26" between hands, but the chest is optimized at 31", and if the chest is noticeably stronger than the delts/tris, wouldn’t it be of benefit to narrow the grip to aid the weaker muscles?
This is not to say the other grips are to be ignored. I am simply talking in terms of max lifts.
Does anyone who presses an ass-load of weight use a grip that isn’t, porportionately, wide?[/quote]
Konstantin Konstantinov. He likes to close grip his raw 550 lb competition bench. He’s a big bastard too. Tall I mean.
[quote]63Galaxie wrote:
Some guys are triceps benchers and some are chest. I am extremely chest/front delt oriented. My chest is big as are my front delts. My tris sit high on my arms and no matter how hard I work them they have never grown. For these reasons I use a wide grip on my bench. You look like you have some big guns. You might do better a bit closer.
Competition grip is anywhere on the knurling but no further than the ring. [/quote]
Hey 63G! Good to hear from you!
Guns? Hmmmm…maybe .22’s (for you non-gun folks that is a caliber, not inches
I am definitely chest and front delt heavy. My triceps are my weak link. But, given the CGB weight, maybe not as weak as I was thinking.
I am going to do CGB 1st for the next few workouts. I’ll follow with regular bench and play with the grip. My biggest concern with narrowing the grip is increasing the ROM.
[quote]DaCharmingAlbino wrote:
LittleStrick wrote:
My understanding has always been that the wider the grip, the more pec-centric the rep. The narrower, the more tricep-centric. Is this correct? Which one includes more delts? Or does either?
I would think (and this is pure speculation) that you would want a grip that is, in essence, a middle ground, assuming that the pecs, delts and tris are not optimized with the exact same grip. Since the Pecs are the larger muscle, and, potentially, the strongest, shifting ones grip to better accommodate the delts and tris might be beneficial.
For instance, if the delts and tris perform best with a distance of 26" between hands, but the chest is optimized at 31", and if the chest is noticeably stronger than the delts/tris, wouldn’t it be of benefit to narrow the grip to aid the weaker muscles?
This is not to say the other grips are to be ignored. I am simply talking in terms of max lifts.
Does anyone who presses an ass-load of weight use a grip that isn’t, porportionately, wide?
Konstantin Konstantinov. He likes to close grip his raw 550 lb competition bench. He’s a big bastard too. Tall I mean.[/quote]
I might not be able to top his height, but I bet I have him whipped in the girth department
It’s worth a try. I think I’ll start with the ring finger on the ring. Maybe (hopefully) fate tweaked my shoulder to fix my form and hand placement.
