about benching

betoasphyxiation46 · 06-17-2008, 02:02 PM

i seen this guy benching a super wide grip...it looked like it was easy he only pushed the bar a short range of motion....it just made it look like cheating...am i right ???

**ZackKnight** · 06-17-2008, 02:13 PM

I use a really wide grip. It comes from the powerlifting background kinda. The wider ur grip it takes out more of the triceps and front delts. It'll help build ur chest and make it wider as well. It's not cheating.

crull · 06-17-2008, 07:22 PM

i thought the closer the grip is u use more tricep and front delt?

Painislove · 06-17-2008, 09:13 PM

no it's not cheating it just requires less range of motion. and as far as how it hits your muscles it depends on the angle of your arms.

**mabo** · 06-17-2008, 09:50 PM

^^ Hahaha, sorry to go off topic but I misread your username dude.

I thought your username was "penislove"!

Regarding the benching, it's not cheating just a different method of benching. There's lots of ways to bench.

**ZackKnight** · 06-18-2008, 01:06 AM

closer involves more triceps yes.

the farthest out would just be working mostly delts. basically u have to find a wide grip but not too wide. it'll build ur chest like crazy.

go youtube scott mendelson or w/e his last name is. he's the world record bencher. look how he does it. tell me if that's cheating.

Painislove · 06-18-2008, 12:34 PM

betoasphyxiation46...I would suggest if you are looking for mass in your chest to not use the form of a professional powerlifter such as scott mendelson. he is limiting the bar traveling distance by using an incredible arch in his back that takes months if not years to perfect. As far as you using a wider grip that is fine but make sure your elbows are angled in a little bit. this will allow you to use more weight like a power lifter and will put more weight on your chest and triceps than on your front delts. also a natural arch in your back is fine but do not try to imitate others that lift their asses off of the bench. this will screw up your base , as well as put you into a decline putting more stress on your lower chest and limiting the range of motion. Anyways long exp. but basically use proper form and keep the ego at home.

therock030488 · 06-18-2008, 05:54 PM

Nothing wrong with using a wide grip, but be careful because its easy to strain the outside of your pecs when using a wide grip. I strained my right pec back in January because I used a wide grip too often with too heavy a weight and still haven't gotten over it completely.

**ZiR RED** · 06-18-2008, 10:14 PM

A grip wider than 1.5 times that of the acromium spread will not recruit your pecs to any greater degree, but will pinch the tendon of the supraspinatus between the humorous head (upper arm) and acromium, eventually resulting in rotator cuff problems and tendonitis of the supraspinatus tendon.

PM if anyone wants to see the published literature.

Br

42gunz · 06-21-2008, 12:46 AM

Quote:

Originally Posted by ZiR RED

A grip wider than 1.5 times that of the acromium spread will not recruit your pecs to any greater degree, but will pinch the tendon of the supraspinatus between the humorous head (upper arm) and acromium, eventually resulting in rotator cuff problems and tendonitis of the supraspinatus tendon.

PM if anyone wants to see the published literature.

Br

excactly what i thought, but i dont know all the big words. i was just thinking shoulder problems.... nice post