You can have your elbows at 45 degrees with any grip depending on where you touch and the angle of your elbow
IMO you should be using a grip that has your forearm completely vertical (from both front on and side on) when the bar hits the chest. The longer your arms the wider it will push your grip
With the grip you're describing I found I was doing either a half skull scrusher or had to dangerously flare my elbows
lol like me and my 6f arms where i use the webbing of my hand to cover the ringsYou can have your elbows at 45 degrees with any grip depending on where you touch and the angle of your elbow
IMO you should be using a grip that has your forearm completely vertical (from both front on and side on) when the bar hits the chest. The longer your arms the wider it will push your grip
With the grip you're describing I found I was doing either a half skull scrusher or had to dangerously flare my elbows
Oni unless your arms are about 30cm long I can assure you your grip is narrower than what is most efficient.
Film yourself from front on and I bet your elbows will be wider than your wrists, and front side on your wrists will be closer to your head than your elbows
You are short but you are not that short
u wont find much doing light singles...Well it's the position I'm strongest in currently, I'll probably film a few different set ups at some point doing like 1 plate for singles and see what the verdict is
Also explains why you have no man boobs
u wont find much doing light singles...
thats like buying a race car and only test driving it on a 40km/h road
Ok I have some time.
The close grip bench press is one of the best exercises you can perform if you want to increase your normal bench press.
It’s no coincidence that Louis Simmons and his boys focus a lot on their triceps for the bench press and perform plenty of variations of the close grip bench press.
It’s because it works.
If you look at how the bench press shirts work, this alone lends credence that the triceps not only weigh heavily but may be the key to a big bench press.
These shirts help the lift off the chest. Many are making bigger bench presses with these newer shirts because;
1) they’ve figured out that you need to use the bench shirt a lot in training to maximize its benefit (big surprise)
2) the exercises they are performing when using the shirts basically focus on the triceps and lockouts (they are actually called board presses).
For close grips, you really shouldn’t go much closer than shoulder width for your grip.
You can use chains when close grip bench pressing.
You can also use bands at times.
They make the exercise harder by increasing the resistance as the weight goes up and leverage increases. When in doubt, make the exercise harder.
One could probably bench twice per week, with one workout devoted to close grips.
Again, there are no absolutes here as far as rep schemes.
Throw in the close grip bench press in your program for 2 months and see how it affects your normal bench press. Another twist is to perform the close grip bench press on an incline. Try it, you might like it.
At the end of the dat though the regular bench is just really not a big difference from close grips.
Forearms still need to be straight in the bottom and not angled inwards if you know what I mean?
Inward would mean too close IMO.
Fucking bench it's so frustrating. Almost anything i try for my deadlift makes it go up but my bench is the opposite. My push press is not far off overtaking it. Lol.
when the weight gets heavy all technical and strength issues come out.Well what should I do to demonstrate form then? Heavier singles or more reps? I don't want to get tired on the first 3 singles then balls up the other different form adjustments lol
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