Bench and Military hand width...

[VSUdude]

I started doing a wide-grip about 6 months ago and I've grown to like it. (I go out to where my index fingers are on the smooth lines) I do this for Military and all Bench Presses.

Is there anything wrong with this? I'm about to start the 5x5 program for the first time and I would like to make sure that this will not keep my triceps from growing or effectiing the overall program.

Thanks a bunch!

 

[Assertive Guy]

I started doing a wide-grip about 6 months ago and I've grown to like it. (I go out to where my index fingers are on the smooth lines) I do this for Military and all Bench Presses.

Is there anything wrong with this? I'm about to start the 5x5 program for the first time and I would like to make sure that this will not keep my triceps from growing or effectiing the overall program.

Thanks a bunch!

Wider grip means more emphasis on your chest, so it wont keep your triceps from growing, but it wont help them as much as doing close grip bench (which emphasises them).

 

[BiggT]

On pressing, I go a little closer and I like to tuck my elbows (the lone exception is inclines).

I think most people in the gym press entirely too wide, which would explain why I notice A LOT of people with some sort of shoulder issue. Ultra-Wides are good for a particular training exercise when not done super heavy, and in powerlifting it is okay to bench really wide as the shirts protect the shoulders, but in training, I bench and overhead press with a little bit closer grip than most would imagine.

And, believe it or not, going super wide on an OHP actually wastes energy and power and limits what you can lift.

I'd say my actual grip is maybe slightly wider than shoulder-width, but not much.

About the 5x5, it was designed with athletes in mind and quality over quantity. The quality is 'bang for your buck' and working as many muscles as possible with a few select movements. Athletes like football players, track and field athletes, LAX players etc etc are generally coached to lift with a cloer grip on their presses. No a 'close-grip' per se, but probably within and around shoulder-width

A lot of old coaches will tell a kid to do a pushup, and the hand placement he naturally chooses would be a good grip for him on pressing. I don't know how accurate that is, but people generally seem to use a more natural hand placement when doing pushups, than one that is exaggerated and ultra-wide.

 

[Protobuilder]

Good point on push-ups. Hadn't heard that before. A bit off topic, but it seems like a lot of the biomechanic stuff that people tinker w/ on their lifts can be addressed just by looking at their normal, comfortable postures. E.g., I struggled and struggled w/ the right squat stance b/c I was trying to do what I was "told" to do by books, etc. Then one day I just did what was comfortable and it seemed to work better than anything else. I've heard that, for example, in the squat, have people jump and look at where their feet land. And that's roughly a good stance for squats, cleans, etc. Dunno.

 

[Assertive Guy]

Good point on push-ups. Hadn't heard that before. A bit off topic, but it seems like a lot of the biomechanic stuff that people tinker w/ on their lifts can be addressed just by looking at their normal, comfortable postures. E.g., I struggled and struggled w/ the right squat stance b/c I was trying to do what I was "told" to do by books, etc. Then one day I just did what was comfortable and it seemed to work better than anything else. I've heard that, for example, in the squat, have people jump and look at where their feet land. And that's roughly a good stance for squats, cleans, etc. Dunno.

The books/programmes etc I've come accross can be very inspiring, but I think there's always tweaks you will have to do so it works for you. e.g. Having worked on my weak spot - tri's- I now have no problem with them when benching, the problem is with my pecs (never thought I'd say that), so I'm going to start some bottom quater reps on the bench to hit that area, but you dont read about these things.

 

[cubuff27]

I use a narrow grip when doing the 5x5 program because there isn't any direct arm work...thus using a more narrow grip forces the tri into things more.