Basics to the bench press

E

Easton

0
I'm not sure if I remember this correctly but I remember hearing there was a certain grip when performing bench presses. Maybe it's just used when you're lifting the weight off its rack, but I think you're supposed to have your fingers in a different position instead of just resting the bar between your thumb and forefinger.

I'm also curious to know why a wider grip is advised instead of a narrower one. I understand it's a more efficient workout for your chest, but technically it just seems it would work your arms out more (or is that the point?).

Thanks for your help.
 
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Don't know what grip you're talking about when unracking. But wider grip hits the chest more, closer grip hits the delts and tris more.
 
Though, if you really want to build pecs, then the bench press isen't your best option. But if you want a bit bench, it is!
No difference in grip when unracking, but always have your fingers wrapped arond the bar, and the thumb too, don't use a thumbless grip. The bar can roll out of your hand, and worst case scenario: It hits your throat.
 
Karky said:
Though, if you really want to build pecs, then the bench press isen't your best option. But if you want a bit bench, it is!
No difference in grip when unracking, but always have your fingers wrapped arond the bar, and the thumb too, don't use a thumbless grip. The bar can roll out of your hand, and worst case scenario: It hits your throat.
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Food for thought...there are tons of powerlifters who do little but bench press as their primary pectoralis movement, and many of them have outstadning hypertrophy in the chest.
 
so for maximum hypertrophy, would it be smart to have the largest range of motion(no exadurated arch, and bringing bar all the way down to chest), or to arch and limit the range of motion using big weights?

is there any benefit to the "plop down and push" form?
 
personally i don't do any of the back arching or the leg crap. My back is flat on the bench and my legs just balance me. I go all the way down to the chest. I don't see why you would reduce range of motion and allow power to come from other parts of the body and what not when you are training... Then again, I'm not a powerlifter and never plan on being. So it may be the case that I'm just missing a concept here.
 
You would use the style (arch, leg position, whatever) that would allow you to use the most weight. Because....... It just seems a little stupid not to doesn't it??

All of the flat back, arch back, legs, no legs arguments go away with the question of using more weight.

If you are able to use more weight you get better development. The couple of inches here or there will not make up for putting yourself in a position where you can use 20 - 30 more lbs on a regular basis.

There is another factor, when you increase the rotation about the shoulder joint under a load you increase the chance of injury.

Here is how to decide what bench press style is best. Does it -

  1. decrease you range of motion?
  2. Is the range of motion less about the shoulder joint?
  3. Does it put you in the best position to lift the most weight?
  4. Is it putting you in the best position for injury prevention?

And that is about it. Some people like wider grip, some people like a closer grip. I think that is more of a preference of personal style than right or wrong technique.

As far as actual grip on the bar goes. I know people who use a regular grip and a thumbless grip. If you use a thumbless grip make sure your spotter is really on their game, as the bar can roll out of your hands.

Personally I use a regular grip wrapping mt thumb around the bar. I like to rotate my hands a little so that the bar is in the "butt-crack" of my palm. Again, that is more of a style thing that a proper technique thing. I feel that it keeps the stress off of my wrists and creates a better line of force.

I am going to side with Evo on the "if your bench press is big, your chest will be to" type statement.

And

is there any benefit to the "plop down and push" form?
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I do not know what the "plop and push" is?? Sounds like a bowel movement to me. :D
 
goergen1 said:
You would use the style (arch, leg position, whatever) that would allow you to use the most weight. Because....... It just seems a little stupid not to doesn't it??

All of the flat back, arch back, legs, no legs arguments go away with the question of using more weight.

If you are able to use more weight you get better development. The couple of inches here or there will not make up for putting yourself in a position where you can use 20 - 30 more lbs on a regular basis.

Here is how to decide what bench press style is best. Does it -

  1. decrease you range of motion?
  2. Is the range of motion less about the shoulder joint?
  3. Does it put you in the best position to lift the most weight?
  4. Is it putting you in the best position for injury prevention?
Click to expand...

By this rationale, are the losers in the gym that do 1/2 or 1/4 ROM on their bench with way more weight than they're good for better utilizing the exercise than myself who goes down to the chest since they are 1. decreasing range of motion 2 less range of motion about the shoulder joint 3 lift more weight?
 
I think the top criteria for all bench press is that you use full rage of motion (unless you do some assistance exercise for bench) by full range of motion I mean that the bar touches the chest. If you do half or 1/4th reps you are not doing bench press you're doing lockouts or half bench press, there's a big difference.

And many powerlifters have huge pecs, but that doesn't mean the bench press is the best exercise for activating the pecs. Not saying it's a bad one, but it's not the best. That's due to how the pecs work, they don't work best with plain horizontal pushing, they work best with 45 degre angle push inward sorta if you catch my drift?
TESTOSTERONE NATION - Build a Huge Chest in Six Weeks
chad explains it well there and includes some cool compound movements to hit the chest like hell
 
By this rationale, are the losers in the gym that do 1/2 or 1/4 ROM on their bench with way more weight than they're good for better utilizing the exercise than myself who goes down to the chest since they are 1. decreasing range of motion 2 less range of motion about the shoulder joint 3 lift more weight?
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I was speaking within the confines of touching the chest at the bottom of the lift.
 
It isnt always the best tho to go the full way down and full way up doing the bench press, if you do it without locking your arms and touching ur chest this means theres always pressure on your pecs, which cant be a bad thing can it.
 
that's the whole time under tension thing again, which has pretty much been debunked. And you don't take any preassure off your pecs by touching the bar to your chest. You don't let it rest there, it just touches, then you bring it back up.
 
Yea i know, well i suppose i only mean the locking your arms part to it - wot so your saying theres no benefit to keeping it under pressure by not locking ur arms?
 
IMO, only if you got elbow problems or something that hurts when locking. But talk to someone who has researched TUT more than me, I'm not that much into the concept..
 
kk cheers anyway, its only when i do incline with bar i dont lock my arms, but with every other press i do, sooo i dnooo lol
 
Thumbless grips are great IMO on things like pullups, but not bench.

The best argument against using it on bench that I have heard is that in order to hang on to the bar with that grip your wrists get bent back to the point of hyperextension with a lot of weight pressing down on them...not a good thing
 
the best argument against it on bench IMO is that the bar can roll out of your grip and crush your throat (yes, this has happened before and people have died)
 
Well, what's the point in doing an exercise if there isn't a real chance you might die?:)
 
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