Ok. I've been bench pressing with a wider grip (pinkies touching the rings) for a long time since I am tall, and I have reached a plateau. I thought by having a wider grip, it would help me lift more weight. But then I tried a very close grip, and it felt very light. Is it because my chest is weak in comparison to my triceps and delts or what? or the other way around? should I be doing the bench press with a close, medium or wider grip? I want to switch it up and do more close grip in order to increase my bench... Will that help? Thanks
PS: I never work my triceps in isolation (I am doing SS)
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01-26-2012, 03:13 PM #1
close grip bench press vs wide grip
Disregard aesthetics, acquire strength
Long term Goal:
B: 225 lbs
S: 315 lbs
D: 405 lbs
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01-26-2012, 03:15 PM #2
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01-26-2012, 03:19 PM #3
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your chest/shoulders and back need to be strengthen up....if the weight is flying up on closegrip that means your triceps are strong
alternate between using the two...when you stall out on widegrip switch to closegrip and vice versaAB Fitness Center
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01-26-2012, 03:30 PM #4
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01-26-2012, 03:32 PM #5
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01-26-2012, 03:37 PM #6
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Stick with medium grip primarily. When performing close grip, the barbell takes a different path, which hovers lower on your chest. Keep this in mind to avoid poor technique and injury. Also note that close grip bench tends to feel easy for the first few reps, but suddenly becomes difficult without much warning. Even if the first 6 reps feel really easy, you might be surprised and find yourself failing at 10 reps.
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01-26-2012, 03:41 PM #7
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01-26-2012, 03:45 PM #8
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05-13-2013, 12:05 PM #9
- Join Date: Nov 2012
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Wow, pinkies on the rings is narrow grip for me. I am stronger with index finger on the rings. For me, wider grip is easier. Then again, I am within 20 lbs of max flat bench with my incline bench. I've been making it a point to try to bench with pinky on rings now, since I am weaker that way. Kinda pisses me off, I should be benching more given my other lifts. Not sure if my triceps are weak or my pecs.
Bench: 295 X 1, 245 X 7, 225 X 11
Incline Bench: 265 X 2, 225 X 7
Dumbbell Bench: 130's X 2
Deadlift: 565 X 1, 405 X 8
Squat: 365 X 1, 315 X 2 ATG
Box Jump: 50" Standing
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05-13-2013, 12:24 PM #10
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