Another bench (actually db bench) question...

[pwr_machine]

I've seen a few video clips on Elite of db bench presses. I've always performed these with my palms facing towards my feet, like regular bench press. However, I've seen a few floating around Elite with palms facing in and elbows tracking alot closer to the body.

As many of you are aware, Bigguns15 is putting alot of effort into her bench as well as the other 2 lifts. Since she's learning to tuck her elbows a bit more on bench than she has in the past, would it benefit her to perform db presses with her palms facing in and elbows tracking close to the body? I'm sure this brings the triceps much more into play.

I guess I've always done these more like a bodybuilder, so I have no experience with the other way. If you have done these, what are your thoughts?

Thanks!




Yes, Spatts, I'm working on my delivery.

 

[Numani]

just moved to palms facing each other just for the reason that your elbows track closer to body in a similar position to a powerlifting style bench press.

strange thing is..currently using less weight just to get used to it but chest seems to be getting more fuller. I think there is slightly more of a pec stretch

Also you can press up in this style fast without fear of a pec/shoulder muscle tie-in inury.

I actually do a few sets following dynamic benching for a bit more volume for hypertrophy.

 

[onerepmaximum]

I start with my palms facing each other at the bottom and I bring the weights together end to end (palms away) at the top. I feel like I get a better stretch and a fuller pump. I'm not sure how it would affect her bench press. I can see the potential to help or hinder. I feel like it makes me stronger on the flat bench, that may just be my imagination. I can see where it might cause problems for her flat bench form though.

 

[Liftbig]

i bench with dbs almost exactly as with a straight bar. except my palms are slight turned in. not all the way. i also dont take the dbs as low as a straight bar, but i dont take them down high either. otherwise its all the same. tight lats, traps, tuck the elbows, squeeze the bar, yada, yada, yada..........

 

[cheesecake]

I like doing them with my palms facing each other. It just feels more natural that way.

However, I tend to take them lower than I can take a BB.
...chad...

 

[IronLion]

I do them at about a 30 degree angle, and I do this mainly because it is a more natural motion, as well as I feel it is more sport specific. All that being said I feel It is a stronger way to press and I feel less elbow pain and can keep tighter in the lats and use more triceps.


btw cheesecake my fiancee likes your avatar

 

[cheesecake]

btw cheesecake my fiancee likes your avatar

hehe

Tell her I said thanks.
...chad...

 

[spatts]

I rarely do them, but when I do, I keep palms facing in.

 

[Buck89]

I do them like onerepmaximum, I start like a bb press and turn my palms in at the end. I seem to get more out of them that way. I also try to go as deep as I can with them. I don't know why, but when going heavy (for me) like 100's, the first one is the hardest. If I can get 1, I know I can get at least 4. Why is that?

 

[brian747478`]

you probably do the first one from the bottom position and have the stretch reflex to help with the next few reps.
brian

 

[Buck89]

thanks