Are Illegal Wides any good for a raw bencher? I was told when doing these you should work up to a 6 rep max personal record.
I’m also wondering where I should place my hands? I’ve been doing the wide grip with my index finger just past the last ring. My normal grip is ring finger on the last ring.
Should I be able to press more or less with these?
Thanks Again
AK
[quote]AK47 wrote:
Are Illegal Wides any good for a raw bencher? I was told when doing these you should work up to a 6 rep max personal record.[/quote]
sure they can be good for you they place more emphasis on the chest. But be wary also more strain on the shoulders
[quote]
I’m also wondering where I should place my hands? I’ve been doing the wide grip with my index finger just past the last ring. My normal grip is ring finger on the last ring.[/quote]
Well hence the name illegal wide your grip is out past the rings as in not touching the rings WIDE. from there it all depends.
[quote]
Should I be able to press more or less with these? [/quote]
Maybe maybe not depends on your strenghts and weaknesses. if your a tri bencher NO if strong chest shoulder bencher yes.
Hope that helps,
Phill
Look at the IPF pressers, most do ultra wide.
Also with their minimal gear closed back poly gear, it’s safe to say that they have some of the bigger raw benches.
Shorter stroke = more efficient
I’d say go for iot and see how they feel. I usually do low end work (illegal wides, 1 board presses or dumbells) as a 2nd exercise on DE days. I cycle them every 3 weeks and work around 3x6.
Grip for me is half a thumbs length outside the rings. Try and get someone to lift off to you and maybe set the racks one notch lower cos it can be difficult to get the bar out cos you’re in a very weak unracking position.
They never did much for me other than make my shoulders hurt. In terms of off the chest raw strength, I got more out of doing explosive reps with an exagerated pause- generally with lighter weight 70-75% of max for 3-5 reps.
[quote]tigerak02 wrote:
it’s safe to say that they have some of the bigger raw benches.
[/quote]
Bigger than what? No doubt, there’s some strong raw benchers in the IPF. But I’m trying to to think of guys I know of that have put up sick raw benches in recent years- Mendelsohn, Kennelly, Sandvik, Nick Winters, Gunny Green, Ponomarenko, Wolfe, Hoornstra, Beau Moore, Siders. Other than Sandvik and Siders, all these guys have really made their name in multi-ply gear.
[quote]Pinto wrote:
tigerak02 wrote:
it’s safe to say that they have some of the bigger raw benches.
Bigger than what? No doubt, there’s some strong raw benchers in the IPF. But I’m trying to to think of guys I know of that have put up sick raw benches in recent years- Mendelsohn, Kennelly, Sandvik, Nick Winters, Gunny Green, Ponomarenko, Wolfe, Hoornstra, Beau Moore, Siders. Other than Sandvik and Siders, all these guys have really made their name in multi-ply gear.
[/quote]
The IPF doesn’t condone “belly-touching”
[quote]AK47 wrote:
Are Illegal Wides any good for a raw bencher? I was told when doing these you should work up to a 6 rep max personal record.
I’m also wondering where I should place my hands? I’ve been doing the wide grip with my index finger just past the last ring. My normal grip is ring finger on the last ring.
Should I be able to press more or less with these?
Thanks Again
AK
[/quote]
yes, i try to do them every 4th week as to deload.
[quote]tigerak02 wrote:
Pinto wrote:
tigerak02 wrote:
it’s safe to say that they have some of the bigger raw benches.
Bigger than what? No doubt, there’s some strong raw benchers in the IPF. But I’m trying to to think of guys I know of that have put up sick raw benches in recent years- Mendelsohn, Kennelly, Sandvik, Nick Winters, Gunny Green, Ponomarenko, Wolfe, Hoornstra, Beau Moore, Siders. Other than Sandvik and Siders, all these guys have really made their name in multi-ply gear.
The IPF doesn’t condone “belly-touching”
[/quote]
WTF?? That’s one of the most retarded comments ever. Have you ever tried to touch your belly raw??
Think about it… They touch low in multi ply cos it’s where the shirts strongest. I very much doubt the same applies when they’re raw.
Illegal wides probably have had benefit for some people. Personally, I find them extremely awkward and put tons of stress on your shoulders. I personally find that elbows in/palms facing dumbell presses on incline and flat benches, dips, pushups on bars or chains or blast straps, and Bradford and overhead presses are far better for strengthening your shoulder girdle and triceps. This is just my experience, however. As a future single ply or raw competitor and in my experience as a recreational lifter, I also find that regular bench presses, 1 and 2 board presses, and incline presses have had the most benefit for max effort exercise. Also, train your lats and upper back as if your life depended on it. Watch your stability and overall bench strength go through the roof with a bigger back.
[quote]Hanley wrote:
tigerak02 wrote:
Pinto wrote:
tigerak02 wrote:
it’s safe to say that they have some of the bigger raw benches.
Bigger than what? No doubt, there’s some strong raw benchers in the IPF. But I’m trying to to think of guys I know of that have put up sick raw benches in recent years- Mendelsohn, Kennelly, Sandvik, Nick Winters, Gunny Green, Ponomarenko, Wolfe, Hoornstra, Beau Moore, Siders. Other than Sandvik and Siders, all these guys have really made their name in multi-ply gear.
The IPF doesn’t condone “belly-touching”
WTF?? That’s one of the most retarded comments ever. Have you ever tried to touch your belly raw??
Think about it… They touch low in multi ply cos it’s where the shirts strongest. I very much doubt the same applies when they’re raw.[/quote]
You are a moron, belly-touching causes a massively shorter stroke with the big boys.
When you actually throw up some decent numbers in competition then u can talk.
Actually, you are the “retard.”
As someone who has been around in the sport long enough to provide some perspective, belly benching came along as a result of double denim, and largely, Metal Milita techniques as it relates to shirted benching.
Bottom line, it began as an adaptation to extreme gear.
Go back in the history of the sport and you will find that the IPA and WPO basically whored out the standards to this lift to accomodate the gear. PRior to this, nobody would have gotten a lift passed that was touched below the sternum.
Throwing stones about lifts?
I am pretty sure you are the guy whom I have a 148# female who out totals. Better check yourself.
[quote]tigerak02 wrote:
Hanley wrote:
tigerak02 wrote:
Pinto wrote:
tigerak02 wrote:
it’s safe to say that they have some of the bigger raw benches.
Bigger than what? No doubt, there’s some strong raw benchers in the IPF. But I’m trying to to think of guys I know of that have put up sick raw benches in recent years- Mendelsohn, Kennelly, Sandvik, Nick Winters, Gunny Green, Ponomarenko, Wolfe, Hoornstra, Beau Moore, Siders. Other than Sandvik and Siders, all these guys have really made their name in multi-ply gear.
The IPF doesn’t condone “belly-touching”
WTF?? That’s one of the most retarded comments ever. Have you ever tried to touch your belly raw??
Think about it… They touch low in multi ply cos it’s where the shirts strongest. I very much doubt the same applies when they’re raw.
You are a moron, belly-touching causes a massively shorter stroke with the big boys.
When you actually throw up some decent numbers in competition then u can talk.
[/quote]
[quote]apwsearch wrote:
Actually, you are the “retard.”
Throwing stones about lifts?
I am pretty sure you are the guy whom I have a 148# female who out totals. Better check yourself.
tigerak02 wrote:
You are a moron, belly-touching causes a massively shorter stroke with the big boys.
When you actually throw up some decent numbers in competition then u can talk.
[/quote]
Oh burn, you sure got me… Aren’t you the guys who doesn’t lock out his deadlifts and needs a suit to pull 405?
I’m fully expecting to go 450/300+/475 in 7 weeks so how about you shut up. Oh and I should mention that those lifts are all raw. So now big man… you’re turn.
[quote]tigerak02 wrote:
Hanley wrote:
tigerak02 wrote:
Pinto wrote:
tigerak02 wrote:
it’s safe to say that they have some of the bigger raw benches.
Bigger than what? No doubt, there’s some strong raw benchers in the IPF. But I’m trying to to think of guys I know of that have put up sick raw benches in recent years- Mendelsohn, Kennelly, Sandvik, Nick Winters, Gunny Green, Ponomarenko, Wolfe, Hoornstra, Beau Moore, Siders. Other than Sandvik and Siders, all these guys have really made their name in multi-ply gear.
The IPF doesn’t condone “belly-touching”
WTF?? That’s one of the most retarded comments ever. Have you ever tried to touch your belly raw??
Think about it… They touch low in multi ply cos it’s where the shirts strongest. I very much doubt the same applies when they’re raw.
You are a moron, belly-touching causes a massively shorter stroke with the big boys.
When you actually throw up some decent numbers in competition then u can talk.
[/quote]
who the hell belly benches raw scottmendelson belly benches with a shirt but you didnt see him doing that with 715
and where did you get off on telling any one thier lifts are bad powerlifting is about STRENGTH
[quote]tigerak02 wrote:
You are a moron, belly-touching causes a massively shorter stroke with the big boys.
When you actually throw up some decent numbers in competition then u can talk.
[/quote]
I agree with this and so does the USPF. I did a push pull in Venice last year and the were redlighting benches if they were too low down your torso.
When people complained their response was, “well the bench is a chest lift,”
Noone is mentioning drug tested vs. not drug tested… 
[quote]Adamsson wrote:
Noone is mentioning drug tested vs. not drug tested… ;)[/quote]
Cmon, stop asking sensible questions.
[quote]tigerak02 wrote:
Pinto wrote:
tigerak02 wrote:
it’s safe to say that they have some of the bigger raw benches.
Bigger than what? No doubt, there’s some strong raw benchers in the IPF. But I’m trying to to think of guys I know of that have put up sick raw benches in recent years- Mendelsohn, Kennelly, Sandvik, Nick Winters, Gunny Green, Ponomarenko, Wolfe, Hoornstra, Beau Moore, Siders. Other than Sandvik and Siders, all these guys have really made their name in multi-ply gear.
The IPF doesn’t condone “belly-touching”
[/quote]
???
What the hell kind of response is that? He just listed several non-IPF big raw benchers thus refuting your claim, and you come back with something that you guys werent even discussing? WHat drugs are you on?
And by the wya, I;'d be willing to bet that none of those named “belly-benched” raw
I’ll try to reel this back in since it’s turned into a personal slam fest unfortunately.
I have never personally found illegal wides to be much of a help for raw benching. I compete raw at all the meets that I go to. My last meet I did a raw bench of 462. Illegagl wides seem to put more stress on the shoulders. If you want to hit the chest for raw benching I would suggest two exercises.
First, cambered bar pause presses. Use a 2 board in conjunction with this. If you use just the bar without the board you will go way past the ROM (range of motion)and be too deep and end up with an injury. Most cambered bars have a 6" curve in them. With a 2 board in you will go about 1 1/2" - 2" deeper. Add in the pause of a 5/1000 count and then exploding up you develop explosiveness off of the bottom that is crucial for raw benching.
Second, heavy dumbbell bench presses are excellent too. You will correct weaknesses on either side if you have them. You will be able to go deeper on your ROM. I can’t speak highly enough of using power hooks for this. You will save a lot of energy by using power hooks mounted on another bar overhead instead of trying to clean the weight off the floor and getting it into position.
One other thing, I’m not sure how old you are but with what I said above you need to add caution to going way beyond the ROM especially the older you get. I am almost 40 so I have to be cautious with these techniques. Just be sensible about it. They are effective exercises but you have to be smart about it.
[quote]Raw Power wrote:
First, cambered bar pause presses. Use a 2 board in conjunction with this. If you use just the bar without the board you will go way past the ROM (range of motion)and be too deep and end up with an injury. Most cambered bars have a 6" curve in them. With a 2 board in you will go about 1 1/2" - 2" deeper. Add in the pause of a 5/1000 count and then exploding up you develop explosiveness off of the bottom that is crucial for raw benching.
[/quote]
I’ve used the cambered bar before but never paused with it. Do you relax on the boards and then try to explode into teh press and quickly overcome the inertia? Or do you keep your muscles tense the entire time youre in the hole?