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Random health and exercise thoughts - Page 2387

post #35791 of 57266

Noob question alert. How wide should a beginner bench in order to get the most out of the movement?

I've been benching with my middle finger on the inner most ring. Have stayed at 135 for weeks now. Overhead press has seen more progress than my bench. Thoughts?

post #35792 of 57266
I found when I widened my grip to ring finger on outer rings the amount I could put up improved dramatically.
post #35793 of 57266
Are you pinching your shoulder blades to activate your pecs? If not its mostly a front delt movement and it'll def hold you back

http://www.bodyrecomposition.com/training/benching-with-the-pecs.html
post #35794 of 57266
Quote:
Originally Posted by Bush View Post
 

Noob question alert. How wide should a beginner bench in order to get the most out of the movement?

I've been benching with my middle finger on the inner most ring. Have stayed at 135 for weeks now. Overhead press has seen more progress than my bench. Thoughts?

 

I extend my thumbs (like a thumbs-up) and put the tip of them on the inner knurl, and then close the grip.  Makes it a few inches wider than shoulder width.

 

Mark that's a wide-grip bench, you can put up more weight but it has a shorter ROM.

post #35795 of 57266
Do you mean on the smooth rather than inner knurl? Because otherwise that's a super narrow grip. I think keeping any finger on the rings is fine, just figure out what's comfortable for you. I'm currently doing pinky on the ring.
post #35796 of 57266
Quote:
Originally Posted by VLSI View Post

Do you mean on the smooth rather than inner knurl? Because otherwise that's a super narrow grip. I think keeping any finger on the rings is fine, just figure out what's comfortable for you. I'm currently doing pinky on the ring.

 

Yeah, so my thumbs are ~3 inches away from it when my grip is closed.  Is it? I'll try a wider grip then maybe.

post #35797 of 57266

I pinch my shoulder blades and bring them down to get a good arc. Get leg drive going then press with elbows in line with wrists. Don't have videos but I think my form is solid. 

Will warm up a slightly wider grip tmmrw and see how that goes. I do feel my triceps have gotten significantly stronger benching with this grip ( and doing a narrow grip OHP)

 

On another note, slightly behind all the other novices ITT. 5rms at 215 190 135. 

 

Edit: 

 

believe this is the bar my gym has on the benches. Inner most ring on this bar

 

post #35798 of 57266
Quote:
Originally Posted by KingJulien View Post

Yeah, so my thumbs are ~3 inches away from it when my grip is closed.  Is it? I'll try a wider grip then maybe.



It's pretty narrow (and again, if you really meant inner knurl, crazy narrow). My close grip bench is index at the very start of the knurl. For normal bench, I was doing middle finger on the rings, but brought it in because I was getting a bit of pain along the interface of my delt/pec on the outer chest.

@Bush the second ring on that bar you show is the normal "ring" we are talking about.
Edited by VLSI - 10/26/13 at 7:01pm
post #35799 of 57266

Yeah, compared the dimensions of the two bars and looked up what the "norm" is for grip width. Damn, I've been benching narrow as hell this whole time. brb will report bench press pr tmmrw 

post #35800 of 57266
Enjoy. Your bench is about to shoot way up smile.gif
post #35801 of 57266
Quote:
Originally Posted by KingJulien View Post

I extend my thumbs (like a thumbs-up) and put the tip of them on the inner knurl, and then close the grip.  Makes it a few inches wider than shoulder width.

Mark that's a wide-grip bench, you can put up more weight but it has a shorter ROM.

I'd say thats a very normal width bench, if anything for someone quite tall that would be slightly narrow.
post #35802 of 57266
halloweeen
post #35803 of 57266
Thread Starter 
Are you going as a 12 year old boy's body?

lol I kid, I kid.
post #35804 of 57266
Just OHPed a plate for the first time (a couple singles but still). Feels pretty fuckin good.
post #35805 of 57266
Rotate your fists backwards to give your biceps a peak...
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