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    Why does wide grip on bench work the chest more than close grip

    I couldn't feel my chest after doing bench until I changed my grip from being near the stripes on the bar to being just outside the stripes with my thumb on the stripes. Does a wider grip activate the chest more or something?
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    You realize this is the misc? Nobody here lifts. Try 4chan.
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    Lesser range of motion in the elbows, similar range of motion in the shoulders, therefore less work done by the tris and more by the pecs.
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    Originally Posted by PenorBrahNoHomo View Post
    Lesser range of motion in the elbows, similar range of motion in the shoulders, therefore less work done by the tris and more by the pecs.
    Came in to say this but remember it also puts some bad stress on the rotators
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    Going too wide is gonna put extra stress on your anterior delts bro
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    i had times where it worked just as good
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    Your problem is likely not your grip - but you aren't pushing your shoulders back and flexing your stomach.
      
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    Because it isn't actually true, unless you're doing a stupidly close grip that's going to ruin your wrists.
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    Originally Posted by tk217 View Post
    Your problem is likely not your grip - but you aren't pushing your shoulders back and flexing your stomach.
    I push my shoulders back so that my upper back is squeezed together. I don't brace at the core though, I'll try that out next time
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    It's becasue it puts more torque at the shoulder joint due to the longer moment arm.
    I don't give AF about 1RM...
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    Methodological Naturalism tk217's Avatar
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    Originally Posted by groanmane View Post
    I push my shoulders back so that my upper back is squeezed together. I don't brace at the core though, I'll try that out next time
    Alright. Try this instead.

    Don't do a barbell lift - do a dumbbell lift.

    You can't cheat doing a DB and you get a proper range of motion on your pectoralis major.

    Try flexing your pec - to really flex it - you have to push your arms together out infront - that is the proper range of motion from arms down at your sides elbows tucked in - to arms extended - fists out infront of your pec.
      
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    Wide grip incorporates more deltoids. Bigger muscle groups = more weight but you flare your elbows out which "opens" the rotator cuff muscles because of the increased torque (NO BUENO)

    Close grip removes the deltoids and activates the triceps. Naturally, you cant do as much weight because the sum total of muscles involved are less than the sum total from wide grip, but you help target the synergist (triceps) AND since you naturally have to tuck your elbows, your RC muscles dont take such a pounding.

    If YOU lower the bar carefully and not let gravity handle the eccentric portion and let the bar touch close to your xyphoid process (the very bottom of your sternum), then that will get you as close to maximally engaging the pectoralis major and the triceps with the bench press.

    However, it is important to note that the Bench Press is a TERRIBLE measure of upper body strength. The primary action of the pectoralis major is this:


    AKA the chest fly. Since your hands are in a FIXED position for the BP, they cannot approach the midline of your body (imagine a line bisecting you in half from head to toe. that is the midline) and thus, makes a poor exercise for pectoral activation.

    Tip: When you complete your BP set, IMMEDIATELY to do standing cable flies that correspond with the BP you just did:
    Flat Bench Press --> Standing Cable Flies
    Incline Bench Press --> Low Pulley Cable Flies
    Decline Bench Press --> High Pulley Cable Flies
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    Originally Posted by PiscesNinja View Post
    Because it isn't actually true, unless you're doing a stupidly close grip that's going to ruin your wrists.
    99% of people in gyms do this,so chances are he is too
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    Originally Posted by smokinal View Post
    Came in to say this but remember it also puts some bad stress on the rotators
    Is DB bench better for the rotators then?
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    Because closer grip = longer moment arm between the elbow and the bar = bad leverages for the triceps

    wider grip = elbow stay vertical = no moment arm between the elbow and the bar = better leverages for the triceps

    Keep in mind that a 200 lbs close grip bench activates the same amount of chest as a 200 lbs wide grip bench, but you'll be able to load more weight in the wider version when the triceps aren't the limiting factor
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    Originally Posted by Jaroctor View Post
    Is DB bench better for the rotators then?
    Yes, but kicking back heavy dumbbells into place will eventually fck your shoulders up, and it's almost impossible to have a safe upper back setup when DB benching

    This is why the one arm DB floor press is god
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    Originally Posted by tk217 View Post
    Alright. Try this instead.

    Don't do a barbell lift - do a dumbbell lift.

    You can't cheat doing a DB and you get a proper range of motion on your pectoralis major.

    Try flexing your pec - to really flex it - you have to push your arms together out infront - that is the proper range of motion from arms down at your sides elbows tucked in - to arms extended - fists out infront of your pec.
    Plenty of people cheat themselves with dumbells by bringing their hands together at the top taking tension off the pecs instead of keeping their hands wide
    I don't give AF about 1RM...
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    Originally Posted by Halfway View Post
    Yes, but kicking back heavy dumbbells into place will eventually fck your shoulders up, and it's almost impossible to have a safe upper back setup when DB benching

    This is why the one arm DB floor press is god
    You can "roll" into position while keeping your arms extended and flexed to protect your shoulders, instead of the typical lay back - janky twist to position - push up - janky twist again - and properly situated while using a bench; but you are correct DB on ground = best.
      
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    Originally Posted by Jaroctor View Post
    Is DB bench better for the rotators then?
    All you need to do is keep your elbows tucked into your lats or flare them out to no more than 45 degrees. DB BP is more advantageous because you control in all directions where you want the weight where as with BP, your hands are fixed so you only have control over up/down and forward/backward

    Tucking your elbows is a principle that should be employed with pretty much all exercises where there is flexion/extension at the elbows:
    -OHP
    -Rows
    -French curls (elbows should point forward and not out; or at 45 degrees)
    -Bicep curls
    -Tricep pull downs
    -et cetera

    the list goes on an on. WHen you flare your elbows, you often times are no longer isolating whatever muscle you came in to ISO
    Last edited by tank2003; 01-12-2019 at 06:27 PM.
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    Originally Posted by tk217 View Post
    You can "roll" into position while keeping your arms extended and flexed to protect your shoulders, instead of the typical lay back - janky twist to position - push up - janky twist again - and properly situated.
    I could never coordinate that with heavy DBs

    Having 2 spotters to hand you the weights when you get locked down is great but that would require going to home depot on chest day and getting pedro and miguel to come to the gym with you
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    Originally Posted by jk202 View Post
    Plenty of people cheat themselves with dumbells by bringing their hands together at the top taking tension off the pecs instead of keeping their hands wide
    I do this to an extent, but I thought i incorporated more inner chest. So as someone who has lagging chest and a bad rotator cuff, how would you advice to fill it in? I can do DB's ok, but rotator cuff still aches.
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    Originally Posted by tank2003 View Post
    All you need to do is keep your elbows tucked into your lats or flare them out to no more than 45 degrees. DB BP is more advantageous because you control in all directions where you want the want where as with BP, your hands are fixed so you only have power over up/down and forward/backward

    Tucking your elbows is a principle that should be employed with pretty much all exercises where there is flexion/extension at the elbows:
    -OHP
    -Rows
    -French curls (elbows should point forward and not out; or at 45 degrees)
    -Bicep curls
    -Tricep pull downs
    -et cetera

    the list goes on an on. WHen you flare your elbows, you often times are no longer isolating whatever muscle you came in to ISO

    Yeah - I have a nagging rugby injury, my left shoulder is essentially unstable and clicks pretty painfully, but I have no strength issues. Been going only on DB bench for stability... the control is important.
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    Originally Posted by TMRplus View Post
    I do this to an extent, but I thought i incorporated more inner chest. So as someone who has lagging chest and a bad rotator cuff, how would you advice to fill it in? I can do DB's ok, but rotator cuff still aches.
    Floor DB press, 1 handed.
      
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    Originally Posted by Jaroctor View Post
    Yeah - I have a nagging rugby injury, my left shoulder is essentially unstable and clicks pretty painfully, but I have no strength issues. Been going only on DB bench for stability... the control is important.




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    Originally Posted by TMRplus View Post
    I do this to an extent, but I thought i incorporated more inner chest. So as someone who has lagging chest and a bad rotator cuff, how would you advice to fill it in? I can do DB's ok, but rotator cuff still aches.
    Stay within your active range of motion at the bottom (aka as low as you can go at the bottom with no weight).

    People get a hard on for things like touching the bar to their chest when they can't go to that range without the weight pushing them there and then wonder why they have shoulder issues
    I don't give AF about 1RM...
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    Originally Posted by tank2003 View Post
    Wide grip incorporates more deltoids. Bigger muscle groups = more weight but you flare your elbows out which "opens" the rotator cuff muscles because of the increased torque (NO BUENO)

    Close grip removes the deltoids and activates the triceps. Naturally, you cant do as much weight because the sum total of muscles involved are less than the sum total from wide grip, but you help target the synergist (triceps) AND since you naturally have to tuck your elbows, your RC muscles dont take such a pounding.

    If YOU lower the bar carefully and not let gravity handle the eccentric portion and let the bar touch close to your xyphoid process (the very bottom of your sternum), then that will get you as close to maximally engaging the pectoralis major and the triceps with the bench press.

    However, it is important to note that the Bench Press is a TERRIBLE measure of upper body strength. The primary action of the pectoralis major is this:


    AKA the chest fly. Since your hands are in a FIXED position for the BP, they cannot approach the midline of your body (imagine a line bisecting you in half from head to toe. that is the midline) and thus, makes a poor exercise for pectoral activation.

    Tip: When you complete your BP set, IMMEDIATELY to do standing cable flies that correspond with the BP you just did:
    Flat Bench Press --> Standing Cable Flies
    Incline Bench Press --> Low Pulley Cable Flies
    Decline Bench Press --> High Pulley Cable Flies
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    Originally Posted by TMRplus View Post
    I do this to an extent, but I thought i incorporated more inner chest. So as someone who has lagging chest and a bad rotator cuff, how would you advice to fill it in? I can do DB's ok, but rotator cuff still aches.
    i tore something in my shoulder/rotator cuff area last year and i found flys and cables were the only thing i could do for chest without hurting it

    gotta be careful with the flys and don't let the elbows go below parallel and with the cables stick with your palms facing up but maybe those will help you for the time being

    Originally Posted by jk202 View Post
    Stay within your active range of motion at the bottom (aka as low as you can go at the bottom with no weight).

    People get a hard on for things like touching the bar to their chest when they can't go to that range without the weight pushing them there and then wonder why they have shoulder issues
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    If you have trouble feeling your chest being worked during bench press. Try pre-exhausting the muscle first, add a few sets of flyes beforehand.
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    Originally Posted by Miscbob View Post
    If you have trouble feeling your chest being worked during bench press. Try pre-exhausting the muscle first, add a few sets of flyes beforehand.
    Or they could actually address their lack of proper execution
    I don't give AF about 1RM...
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