[quote]Goodfellow wrote:
ajcicconi15 wrote:
OP, with the shoulder width grip, how long have you been lifting this way(with a bar, at this width)? if youve been a dumbbell guy for a while you might not have settled into using the bar yet, it takes time to get good at it and get used to it, just like everything else. keep working this grip at weights where you can focus on the form and technique, once you get that ironed out then start climbing up in weight. In the mean time keep working the close grip cuz you can never have too strong of triceps
I’ve been benching shoulder-width most of the time.
Dumbbells are something that I use now and then if I stop getting stronger on my bench (Did them this week actually). But yeah, mostly I use shoulder-width.
I threw in CGB the other day just to see how I liked it. I rarely do this and I smoked my usual benching numbers doing this.
I’m short-changing myself being strongest in a CG position though. I feel like theres something I’m doing wrong thats hindering my regular bench strength and subsequently; chest size.
Theres trouble keeping my elbows tucked when I go even to shoulder-width, then I can’t engage my lats very well.
[/quote]
Hey man,
i can see you are quite concerned about chest size. Quite a few people end up having shoulder issues when benching wider than shoulder grip. Seeing as you are so much better suited to benching closer grip, have you thought about relying on dumbbells or barbell inclines for your chest? This is indeed a PLing forum, but theres no reason you can’t have a balanced physique too. Just some thoughts.
Goodfellow, have you tried to hit a true max with either grip?
I was always stronger with a narrower grip for reps, due to being weak on the chest but stronger in the triceps. The closer grip made it easier to use my lats to drive the bar off the chest and my stabilisers took longer to get fried.
When I maxed out, however, I was stronger with a wide grip.
After re-working my bench and assistance to try to correct the weakness (and also make sure I got white lights in the IPF…), I’m now stronger with the wide grip for reps and can comfortably do pinky on the ring grip when my shoulders are trashed. As a plus, my chest development is now mediocre, compared to just plain pathetic like is was previously…
Hey Good, I used to bench with my pinky on the rings but that felt awkward on my shoulders so now I place the crease of my thumb where the knurling meets the smooth of the bar and presto, no more shoulder problems. I’ll go closer obviously for cg’s, but that is now my standard grip for regular benching. Haven’t gone outside of that in at least a year and my shoulders love me for it. It took me awhile to get back up the poundages used with pinky on ring grip, but totally worth it. I’d suggest what everyone else is saying and just use that as your standard grip now if you’re strongest there, and maybe use db’s and let the flow through their natural arc to get more chest work if that’s what you’re after. Good luck man.
[quote]smokotime wrote:
Goodfellow, have you tried to hit a true max with either grip?
I was always stronger with a narrower grip for reps, due to being weak on the chest but stronger in the triceps. The closer grip made it easier to use my lats to drive the bar off the chest and my stabilisers took longer to get fried.
When I maxed out, however, I was stronger with a wide grip.
After re-working my bench and assistance to try to correct the weakness (and also make sure I got white lights in the IPF…), I’m now stronger with the wide grip for reps and can comfortably do pinky on the ring grip when my shoulders are trashed. As a plus, my chest development is now mediocre, compared to just plain pathetic like is was previously…[/quote]
I haven’t tried hitting a true max, no, I’d imagine it’s somewhere around 285 though considering I hit 265 for 5 with CG.
What assistance exercises did you do to correct your weaknesses to help re-work your bench?
[quote]dankid wrote:
Goodfellow wrote:
dankid wrote:
its funny, if I would have posted this thread, I would have gotten the same responses that I gave him. So you know what, I dont give a fuck what anyone says. This is the same guy that was giving me shit and saying sheiko was bad because it didn’t work my shoulder stability. And guess what this guy probably has a shoulder stability problem based on what he’s saying here.
The irony that is T-Nation forums.
Where did I say that?
I said YOU HAVE NO CLUE WHAT YOU TALK ABOUT and have NO COMMON SENSE because you are doing fucking routines like sheiko when you are barely stronger than your girlfriend/have little muscular development.
And I said you have no clue and crap technique because you are worried about how much your chest is getting worked, and can CG more than you can regular. I only do CG bench, but I know that any time I go wider I can do more weight.
[/quote]
I have no clue because I worry about fufilling the potential of my muscle size? Is that right?
Bodybuilding and powerlifting are about the same thing: Going to the gym and training hard.
They aren’t there to fucking pick between getting stronger or getting bigger. It’s the same deal. I’m sorry if that goes against your textbook definitions.
I also know there is an issue with me being able to CG more than I can regular bench - WHICH IS WHY I’M ASKING QUESTIONS, I’m not trying to give people advice about shit I don’t have a clue about.
[quote]WhiteFlash wrote:
Hey Good, I used to bench with my pinky on the rings but that felt awkward on my shoulders so now I place the crease of my thumb where the knurling meets the smooth of the bar and presto, no more shoulder problems. I’ll go closer obviously for cg’s, but that is now my standard grip for regular benching. Haven’t gone outside of that in at least a year and my shoulders love me for it. It took me awhile to get back up the poundages used with pinky on ring grip, but totally worth it. I’d suggest what everyone else is saying and just use that as your standard grip now if you’re strongest there, and maybe use db’s and let the flow through their natural arc to get more chest work if that’s what you’re after. Good luck man.[/quote]
Yeah I’ve been incorporating more DB’s for that purpose.
I just don’t want to have to relegate myself to CG benching though due to a possible technique/shoulder balance issue that could be fixed.
If you suspect your technique may be off with teh wider grip, I’d try to find a big strong lifter(s) that you trust to take a look at it. Maybe give some cues and coaching.
Also, if you’re hitting 265 for 5 I’d guess your max is closer to 305. When I could get 255 for 3 I could max 285, and when I could hit 275 for 4 I could get 3 plates.
[quote] Matt wrote:
If you suspect your technique may be off with teh wider grip, I’d try to find a big strong lifter(s) that you trust to take a look at it. Maybe give some cues and coaching.
Good luck[/quote]
This is good advice. Failing that, maybe put up some videos? After years of benching with my pinkies on the rings, I had a lot of trouble going to the maximum competition grip width. Focusing on tucking my elbows hard and keeping my elbows under the bar (which made me touch lower than I was used to) helped quite a bit.
[quote]burt128 wrote:
Matt wrote:
If you suspect your technique may be off with teh wider grip, I’d try to find a big strong lifter(s) that you trust to take a look at it. Maybe give some cues and coaching.
Good luck
This is good advice. Failing that, maybe put up some videos? After years of benching with my pinkies on the rings, I had a lot of trouble going to the maximum competition grip width. Focusing on tucking my elbows hard and keeping my elbows under the bar (which made me touch lower than I was used to) helped quite a bit.
[/quote]
I’m going to do some light benching 2-3x a week now so I can make sure I can keep my elbows ticked / tight.
hey goodfellow your CG is right where my reg bench is (pinky on the rings) just thought I’d say it lol. I just did 295x1 easy too but everyone’s different with reps to max.
Do you use a full arch and tucked elbows for your wide bench? Pretty basic question but found that when I got really tight with my setup like Dave Tate instucted in that benching video I stopped having problems with reg grip.
[quote]Hanley wrote:
Matt wrote:
Why do you want to bench wider? If you’re stronger narrow, bench narrow. Its easier on your body as well. If you wanna go wide and it hurts, buy a shirt and bench in it.
I stopped reading after this post. Amazing!!![/quote]
[quote]trav123456 wrote:
hey goodfellow your CG is right where my reg bench is (pinky on the rings) just thought I’d say it lol. I just did 295x1 easy too but everyone’s different with reps to max.
Do you use a full arch and tucked elbows for your wide bench? Pretty basic question but found that when I got really tight with my setup like Dave Tate instucted in that benching video I stopped having problems with reg grip.[/quote]
I use a mild arch, I see most raw benchers doing it this way, and I definitely try to make a point of tucking my elbows (which doesn’t seem to matter when I go wide anyway! lol)
I’ve never ever gone for a 1RM due to training alone, but i’m tempted to do it!
[quote]Goodfellow wrote:
trav123456 wrote:
hey goodfellow your CG is right where my reg bench is (pinky on the rings) just thought I’d say it lol. I just did 295x1 easy too but everyone’s different with reps to max.
Do you use a full arch and tucked elbows for your wide bench? Pretty basic question but found that when I got really tight with my setup like Dave Tate instucted in that benching video I stopped having problems with reg grip.
I use a mild arch, I see most raw benchers doing it this way, and I definitely try to make a point of tucking my elbows (which doesn’t seem to matter when I go wide anyway! lol)
I’ve never ever gone for a 1RM due to training alone, but i’m tempted to do it![/quote]
that’s good, yeah I’d say getting a tight arch and driving through with your feet would help alot. Or else get really good at CG and use incline dumbell for chest, that’s be a good combo. I usually don’t do 1rm’s too often either but I really want to see if I have 300 in me or not, it’s kind of a training milestone thing. I’ll probably go for a true max this next week.
edit: I usually bench in a cage or on a bench with a safety catch setup when alone, really helps to get a hand off and a spotter though.
[quote]trav123456 wrote:
Goodfellow wrote:
trav123456 wrote:
hey goodfellow your CG is right where my reg bench is (pinky on the rings) just thought I’d say it lol. I just did 295x1 easy too but everyone’s different with reps to max.
Do you use a full arch and tucked elbows for your wide bench? Pretty basic question but found that when I got really tight with my setup like Dave Tate instucted in that benching video I stopped having problems with reg grip.
I use a mild arch, I see most raw benchers doing it this way, and I definitely try to make a point of tucking my elbows (which doesn’t seem to matter when I go wide anyway! lol)
I’ve never ever gone for a 1RM due to training alone, but i’m tempted to do it!
that’s good, yeah I’d say getting a tight arch and driving through with your feet would help alot. Or else get really good at CG and use incline dumbell for chest, that’s be a good combo. I usually don’t do 1rm’s too often either but I really want to see if I have 300 in me or not, it’s kind of a training milestone thing. I’ll probably go for a true max this next week.
edit: I usually bench in a cage or on a bench with a safety catch setup when alone, really helps to get a hand off and a spotter though.[/quote]
I think both of ya’ll are underestimating your maxes. Wouldn’t be surprised if the both of you are close to/at 315.