So context:
I bench usually pinky on rings but had to move it in due to pec minor and Bicep upper tendon issues.
Adjustments to training:
Shoulder width benching
Heavy Incline DB flies
This week
Moved hands a thumb length out from shoulder and took an All time PR on incline and road it with speed and no struggle.
Question
I know shoulder width worked triceps, but would there be an over concentration on the chest muscles from benching this way ir was it all the db work?
Interesting question! My kneejerk reaction would be that it’s likely more a benefit of training pain-free than anything else
Id say a combination of both. You put more focus on the Tri’s by bringing the grip in. Which brought them up. Along with the novelty stimulation from the the incline flyes and the change in grip on bench.
Im guessing things had been stagnant for awhile and you have been dealing with overuse issues.
And as @TrainForPain mentioned the pain free aspect played a role also.
Of course thats my humble opinion.
Sometimes you’ll find physique-focused guys talk about using a shoulder width or close grip bench to hit more upper pecs. Or “build the clavicular head.”
This old video is about the floor press, but Jackson mentions the narrow grip working the upper chest.
And I’m sure the incline flies and resting the irritated pec minor didn’t hurt either!
Maybe the longer ROM and unfamiliar muscle activation trained your Golgi Tendon Organs.
And by developing the Golgis, your nervous system was less inhibited when it came to firing your upper chest muscles.
True Strength training!
Unlocked from training for hypertrophy. Because thicker muscle fibers and tendons can Accept more weight and force.