Well, I have always been able to bench more weight with a close grip (hands shoulder width apart) than I could with a wide grip bench (pinkies on the rings). It it uncommon/unusual to be able to bench more with a close grip bench than a wide grip bench? Has anybody else been like this?
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08-28-2008, 11:42 AM #1
Lifting more with close grip bench press than regular bench press
Height: 5'10"
Weight: 205
Raw Max Lifts:
Bench: 385
Squat: 355
Deadlift: 430
*LIFT HARD & GET STRONG, OR DONT TRAIN AT ALL*
*WHATEVER YOU DO, BE THE BEST YOU CAN, ALWAYS GIVE 100% OR ITS NOT WORTH DOING*
*NEVER LET FAILURE BE PERMANENT, ONLY LET IT MOTIVATE YOU TO OVERCOME ANY OBSTACLES AND SUCCEED*
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08-28-2008, 11:45 AM #2
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08-28-2008, 11:46 AM #3
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08-28-2008, 12:19 PM #4
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08-28-2008, 12:23 PM #5
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08-28-2008, 01:15 PM #6
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08-28-2008, 02:24 PM #7
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08-28-2008, 02:43 PM #8
- Join Date: Nov 2001
- Location: Boston, Massachusettes
- Posts: 7,084
- Rep Power: 8239
I consider myself more of a medium grip when I compare it to pinkies on rings and my actual close grip hand setting. I've always followed the thumbs spread from the smooth area and it sets me up pretty much halfway between rings and smooth. Its a more natural position for me strength wise, I've tried gripping wider for periods and it never even comes close to matching my natural grip strength.
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08-28-2008, 03:00 PM #9
I was in the same boat for a while, because when I started I did a semi-close grip, just otu of ignorance lol. I personally switched to a pretty wide grip(index finger on the rings), trying to get more muscles into the press, but if close grip is comfortable to you, you could probabyl stick with it.
Current bests
S:470
B:265X10
D:360X12
P:230 Starting to run 531, leaving my ego at the door is tough but doing my best :D
Also cutting down BW,
SW:301
CW:288
GW:Not established, probably 250-275 over time.
Log: http://forum.bodybuilding.com/showthread.php?t=134397321
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08-28-2008, 03:03 PM #10
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08-28-2008, 03:51 PM #11
When I bench I do regular barbell bench and then close grip bench. Since I lift more weight for close grip bench than I do for regular bench, do you think I should do close grip bench before I do regular bench? Would that change make any difference?
Height: 5'10"
Weight: 205
Raw Max Lifts:
Bench: 385
Squat: 355
Deadlift: 430
*LIFT HARD & GET STRONG, OR DONT TRAIN AT ALL*
*WHATEVER YOU DO, BE THE BEST YOU CAN, ALWAYS GIVE 100% OR ITS NOT WORTH DOING*
*NEVER LET FAILURE BE PERMANENT, ONLY LET IT MOTIVATE YOU TO OVERCOME ANY OBSTACLES AND SUCCEED*
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08-28-2008, 03:58 PM #12
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08-28-2008, 05:14 PM #13Height: 5'10"
Weight: 205
Raw Max Lifts:
Bench: 385
Squat: 355
Deadlift: 430
*LIFT HARD & GET STRONG, OR DONT TRAIN AT ALL*
*WHATEVER YOU DO, BE THE BEST YOU CAN, ALWAYS GIVE 100% OR ITS NOT WORTH DOING*
*NEVER LET FAILURE BE PERMANENT, ONLY LET IT MOTIVATE YOU TO OVERCOME ANY OBSTACLES AND SUCCEED*
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08-28-2008, 05:17 PM #14
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08-28-2008, 07:17 PM #15
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08-29-2008, 08:14 AM #16
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08-29-2008, 01:10 PM #17
- Join Date: Feb 2006
- Location: Connecticut, United States
- Age: 44
- Posts: 11,513
- Rep Power: 136905
More heavy lat work and better technique on the bench will help move your numbers up on a max grip bench.
I'm not DrewDarden
Best Meet lifts: S:805 B:705 D:560 Total:2070 (220, equipped, drug free)
Best Raw (gym lifts): S:540 B:380 D:515
Want to bench more? Click here: https://forum.bodybuilding.com/showthread.php?t=178958341
~ Molon Labe ~
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08-29-2008, 02:13 PM #18
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08-29-2008, 02:25 PM #19
I can lift near my regular bench with a close grip. I train my bench press with a close grip to bring up my tris and delts, but I tihnk you should be able to bench more with a wide grip because of the shorter ROM. My close grip has such a longer stroke than my wide/comp grip. So even if i was just as strong with both grips, i can lift more with the wide grip because its a shorter ROM. Just like sumo deads and wide squats. Shorter ROM.
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08-29-2008, 10:42 PM #20
I'm pretty much the same as the OP. I'm 5'7 and a thumbs from the smooth just seems the most natural grip for me. I've benched with pinky on the rings for years and I keep reaching the same conclusion. It's definitely not a chest, shoulder, or lat weakness because they're all well developed and strong. I'd say it has more to do with my stature and natural build than anything else.
I also feel the closer grip puts less stress on the shoulders.
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08-30-2008, 12:01 AM #21
The most I have ever done with regular bench is 290. While the most I have done with close grip bench is 325. Even though I am 35 pounds stronger with close grip bench than I am with regular bench, I should still stick to wide grip bench for my max to have most potential in the long run?
Height: 5'10"
Weight: 205
Raw Max Lifts:
Bench: 385
Squat: 355
Deadlift: 430
*LIFT HARD & GET STRONG, OR DONT TRAIN AT ALL*
*WHATEVER YOU DO, BE THE BEST YOU CAN, ALWAYS GIVE 100% OR ITS NOT WORTH DOING*
*NEVER LET FAILURE BE PERMANENT, ONLY LET IT MOTIVATE YOU TO OVERCOME ANY OBSTACLES AND SUCCEED*
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08-30-2008, 12:43 AM #22
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08-30-2008, 02:26 AM #23
That's similar to me, about 40lbs more close grip. Although with 225 for reps I can knock more out with the med grip. When it comes time to max though, close grip is way more explosive off the chest.
Hard to say, but for me I don't think it helps much. If you plan to gain more weight you might have a better run with the wider grip, I know I did when I was a bit bigger. Otherwise, might be better off concentrating more on the grip you plan to use.
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08-30-2008, 02:29 AM #24
I use ring finger to bar rings grip.To me this is not a wide grip,as I have seen grips a lot wider.The reason I use ths grip is from bying cheap benchs from sears.These did not allow me to really use "wide" grips because of their construction.Once the ymca expanded,actually made a wieght room and where I worked brought in more equipement, this is where my grip felt comfortable.I have tried other grip widths and kept going back to my regular position.I do not feel uncomfortable with this and have staid with it
Experiment.Last edited by outpt; 08-30-2008 at 02:33 AM.
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08-30-2008, 07:04 AM #25
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08-30-2008, 08:03 AM #26
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08-30-2008, 10:15 AM #27
At the end of the day Jeremy Hoonstra uses a close grip, true none of us are in the same stratosphere as him but some people definatley do suit a narrower grip. I'm actually starting to enjoy a wider grip, as I find it extremley difficult to garner leg drive with a narrow one. Plus the shortned ROM is nice. I'm 5'9 and have narrow clavicles etc.
Last edited by GGHT; 08-30-2008 at 10:21 AM.
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08-30-2008, 10:19 AM #28
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08-30-2008, 10:26 AM #29
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08-30-2008, 10:54 AM #30
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