Hi,
I cant bench 3x100kg with regular grip width (tried even wider grip), but today I benched 3x100kg with narrow grip (only pinkies out of the smooth part of the bar). Its quite odd, right? What could I do wrong on regular bench?? I rly would like to improve finally
Some additional info about me:
training for 5 years (20yo)
190cm, 91kg, 10-12% body fat
im benching with good form, I mean: full ROM, slowly down - explode up, no bouncingā¦
my 1RM bench is between 100-110kg for more than 2 years
Ive got much bigger muscles than other people who can bench more
[quote]Balklim wrote:
Hi,
I cant bench 3x100kg with regular grip width (tried even wider grip), but today I benched 3x100kg with narrow grip (only pinkies out of the smooth part of the bar). Its quite odd, right? What could I do wrong on regular bench?? I rly would like to improve finally
Some additional info about me:
training for 5 years (20yo)
190cm, 91kg, 10-12% body fat
im benching with good form, I mean: full ROM, slowly down - explode up, no bouncingā¦
my 1RM bench is between 100-110kg for more than 2 years
Ive got much bigger muscles than other people who can bench more
thank you for any advice
Dave[/quote]
Well, if itās been stalled that low for 2 years, your training program sucks and/or your diet sucks (eat more total calories, particularly protein, like 2-3g protein per kg of bodyweight).
That being said, contrary to what youād think, a lot of taller guys bench better with a close grip. VTBalla talks about it a lot and after trying it myself (Iām 6ā3"), I also feel stronger with a closer grip.
In my opinion itās because your elbow goes so far below your chest at the bottom, that the chest canāt really stay tight, and you go past the point at which your chest can explode. In other words, your upper arm is at such an angle that the chest canāt produce much forceā¦ itās easier to turn it into a tricep movement and keep tension in the triceps the whole time.
In my opinion that is, based solely on how I feel when benching.
Get on an actual training program that wonāt leave any of your lifts stalled for years.
Bench with whatever grip moves the most weight for you. Donāt stress out too much about whether or not that grip is āsupposedā to move the most weight for you or not, just do whatās actually the strongest.
I am better at close grip, and almost always have been. Wide grip is horribly weak for me. My unrack is better with a wider grip, though, so I bench closer to a medium grip if Iām not getting a hand off. My lats are able to do a much better job of pulling the bar out and stabilizing my torso on the bench with a wider grip.
So after 8 months of training Ive improved on every lift quite a lot, but my problem with bench is still here. Ive slightly improved on wide grip bench - 1x110kg, but Im still better at narrow grip - 1x117kg and overall my bench press is still weak to other lifts. Ive resigned to deal with a wide grip any more and Im focused only on narrow grip now. Ive hoped you could check out my form on narrow grip bench press and give me some advices and tips.
Here is the thing. You asked a question a year agoā¦you had a couple guys respondā¦and you did nothing, no response, no dialogue, nothing, and your bench didnt go anywhere. So you come back to the same thread and ask for tips again?
[quote]Chicksan wrote:
The form wasnt all that bad.
Here is the thing. You asked a question a year agoā¦you had a couple guys respondā¦and you did nothing, no response, no dialogue, nothing, and your bench didnt go anywhere. So you come back to the same thread and ask for tips again?
[/quote]
Year ago I asked for help with wide gripā¦ Now Im asking for tips for narrow grip. Yes, maybe I should have created new thread.
[quote]csulli wrote:
What is your training like? Are you following a program?[/quote]
Id rather discuss technique than overall programā¦ But I see thats quite hard to tell from that angle :/[/quote]
It isnāt a technique issue itās a training issue. So if youāre not willing to discuss what your training has been over the last 8 months, youāre not serious about improving your bench press and are wasting everyoneās time.
[quote]csulli wrote:
What is your training like? Are you following a program?[/quote]
Id rather discuss technique than overall programā¦ But I see thats quite hard to tell from that angle :/[/quote]
It isnāt a technique issue itās a training issue. So if youāre not willing to discuss what your training has been over the last 8 months, youāre not serious about improving your bench press and are wasting everyoneās time.[/quote]
Ive change my priorities in a gym. I dont need to improve my bench necessarily, but that doesnt mean that I dont want improve my technique.
So hypothetically, what if I said your form was perfect? Would you then be satisfied with having that as the maximum for your bench for the rest of your life?
[quote]Balklim wrote:
Ive change my priorities in a gym. I dont need to improve my bench necessarily, but that doesnt mean that I dont want improve my technique.
[/quote]
Well, congratulations on remaining a weak fuck for a year and wasting your gym time under the guise of āchanging prioritiesā Go ride the stairmaster with the rest of the gym chicks.
YES, this is totally dickish but this is me telling you to either put up, or shut up. Maybe this will light a fire under your ass and you can start making some gains. Otherwise weāll have to pull the ābro do you even liftā shit on youā¦
Your ātechniqueā thought process is flawed. NO ONE has perfect technique when working at near maximum weights. Everyones form goes to shit to some degree. Donāt hide behind this technique thing to try to mask a weakness.
[quote]238 wrote:
So hypothetically, what if I said your form was perfect? Would you then be satisfied with having that as the maximum for your bench for the rest of your life?[/quote]
Hypothetically I would be satisfied for the nearest future. I dont plan whole life, do you? I know, that I dont need improve my bench right now, but it could change some day of course, so I want at least work on my technique, so I dont learn bad habits.
[quote]Balklim wrote:
Ive change my priorities in a gym. I dont need to improve my bench necessarily, but that doesnt mean that I dont want improve my technique.
[/quote]
Well, congratulations on remaining a weak fuck for a year and wasting your gym time under the guise of āchanging prioritiesā Go ride the stairmaster with the rest of the gym chicks.
YES, this is totally dickish but this is me telling you to either put up, or shut up. Maybe this will light a fire under your ass and you can start making some gains. Otherwise weāll have to pull the ābro do you even liftā shit on youā¦
Your ātechniqueā thought process is flawed. NO ONE has perfect technique when working at near maximum weights. Everyones form goes to shit to some degree. Donāt hide behind this technique thing to try to mask a weakness.
Youāre welcome [/quote]
Changing priorities = main focus on legs and olympic lifts, is it so bad??
This year I added:
+7kg to the bench press
+30kg to squat
+10kg to deadligt (maybe more)
+20kg to snatch
+25kg to clean
+45kg to split jerk
and lost about 2% body fatā¦ I wouldnt say Im not making some gains.
[quote]Balklim wrote:
Changing priorities = main focus on legs and olympic lifts, is it so bad??
This year I added:
+7kg to the bench press
+30kg to squat
+10kg to deadligt (maybe more)
+20kg to snatch
+25kg to clean
+45kg to split jerk
and lost about 2% body fatā¦ I wouldnt say Im not making some gains.
[/quote]
That progress is outstanding!
Personally I think your bench technique is fine. So I guess thatās all you wanted out of this thread. If at some point in the future you feel like adding 50kg to your bench, just come back and letās talk programming. Best of luck with the Olympic lifts.
[quote]Balklim wrote:
Changing priorities = main focus on legs and olympic lifts, is it so bad??
This year I added:
+7kg to the bench press
+30kg to squat
+10kg to deadligt (maybe more)
+20kg to snatch
+25kg to clean
+45kg to split jerk
and lost about 2% body fatā¦ I wouldnt say Im not making some gains.
[/quote]
That progress is outstanding!
Personally I think your bench technique is fine. So I guess thatās all you wanted out of this thread. If at some point in the future you feel like adding 50kg to your bench, just come back and letās talk programming. Best of luck with the Olympic lifts.[/quote]
Thank you. Yes, I think youve understood my point of view. Im sure one day I will want to add some kg to my bench, so I dont want to get used to some huge movement pattern mistake till that time.
