leachy
New member
yerh i amm only 16, but for my age and my height etc, im doing well with my weights! im a stand out in the gym
I do shits bigger then you..
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I do shits bigger then you..
...and I do bigger shits than you.
strong enough?
Member
That assumes the bar will touch your chest somewhere near your collar bone, and that your shoulder blades aren't retracted/chest opened up. This will give you a really wide grip as Bazza suggested.
The bar should be touching somewhere around your nipple line or slightly below, with the chest high. If you grip the bar so that the elbows are 90 degrees with the bar touching in this position, the grip will be a lot narrower than your method.
Dancelot
New member
If you want to have bigger chesticles and work them titties hard, try weight dips. On the flat bench, I believe triceps and shoulders work harder than chesticles.
I got some big gains in chesticle size recently through volume work (bench, dips, DB, MP) and eating a lot. My grip was narrow, is now standard width, not wide.
I got some big gains in chesticle size recently through volume work (bench, dips, DB, MP) and eating a lot. My grip was narrow, is now standard width, not wide.
GHOSTrun
New member
What weight were you working with and how does that compare to your other grip?
ps. I cbf going through and finding your log, just post in here since it's your thread
jzpowahz
Well-known member
I just added a couple of light sets of 10 reps of squeeze presses (T NATION | 6 New Exercises For New Muscle!) in between warm up sets for bench. Felt like I was using more chest when benching after that and actually had DOMS in chest (which I never do).
strong enough?
Member
A simple way of hitting your chest more with a barbell bench is to do feet up benching. Just take a lighter weight, put your feet up with your knees bent so your feet are in the air and bench as you normally would touch and go.
Christian
Active Member, June10MOTM
Thats auburn fitness first all over again
GHOSTrun
New member
Computer does not understand?
Do you mean because you are eliminating leg drive from the lift?
strong enough?
Member
Yeah it's pretty much like fitness first benching haha except you're not doing it to fit in some extra core work.
I'm not sure why it hits pecs more, but eliminating leg drive is part of it. This doesn't explain why it takes stress off your shoulders though. I reckon pecs are recruited more over shoulders because of the lack of lateral stabilisation your legs would normally provide.
I'm the last guy to advocate bosu ball functional training, but this actually works. Plenty of powerlifters use it. I use it as an accessory exercise when I don't have access to dumbells.
I'm not sure why it hits pecs more, but eliminating leg drive is part of it. This doesn't explain why it takes stress off your shoulders though. I reckon pecs are recruited more over shoulders because of the lack of lateral stabilisation your legs would normally provide.
I'm the last guy to advocate bosu ball functional training, but this actually works. Plenty of powerlifters use it. I use it as an accessory exercise when I don't have access to dumbells.
I was reading about this in SS last night...
Basically the grip widht affects the ROM and when the load transfers from the chest to the tri's.
Also, from memory (it was only 15 hours ago!) wide grip allows you to use more chest at the bottom of the lift. So if you're struggling to lock it out, bring your grip in a bit. If you are struggling to get it off your chest, bring the grip out. If you still can't lift it, reduce the weight haha.
I always wondered what my chest would look like when I could bench bodyweight (80kg) for reps but it really doesn't look any better than when I was benching 50kg and doing shit like dumbell flys and pec deck.
Basically the grip widht affects the ROM and when the load transfers from the chest to the tri's.
Also, from memory (it was only 15 hours ago!) wide grip allows you to use more chest at the bottom of the lift. So if you're struggling to lock it out, bring your grip in a bit. If you are struggling to get it off your chest, bring the grip out. If you still can't lift it, reduce the weight haha.
I always wondered what my chest would look like when I could bench bodyweight (80kg) for reps but it really doesn't look any better than when I was benching 50kg and doing shit like dumbell flys and pec deck.
The Hamburgler
Spotter Loader
That's because SS is a strength based program 
barlo
New member
I have been having bad right shoulder pains lately and heard about 'Guillotine Press' being easier on shoulder joints while possibly targeting more pecs that regular bench. You basically go wide (either index or pinky on rings) and lover the bar to your neck or chin even in a straight vertical line. I tried them today and I really liked how they feel.
That's because SS is a strength based program
Yeah well it's working because Im stronger, but I thought novices were meant to do similar programs until they are ready to branch off.
Do you mean guys (with a similar BW) doing bodybuilding programs might have bigger muscles (in this case chest) than me but can't lift (in this case bench) as much?
The Hamburgler
Spotter Loader
potentially yes.
It also boils down to rest periods, how quick you bench, eating patterns, sleeping patterns, genetics etc etc
5 Reps seems to be widely accepted (in those funny rep charts) as predominantly a "strength" rep range with a slight carry over to hypertrophy, then anything higher seems to fall into more hypertrophy based. With anything 15-20+ just chasing the pump (20 rep squats aside!)
It also boils down to rest periods, how quick you bench, eating patterns, sleeping patterns, genetics etc etc
5 Reps seems to be widely accepted (in those funny rep charts) as predominantly a "strength" rep range with a slight carry over to hypertrophy, then anything higher seems to fall into more hypertrophy based. With anything 15-20+ just chasing the pump (20 rep squats aside!)