got grip?

[sliCk1]

for benching.. what are your ways of gripping?

can someone pleease tell me what are the different kind of grips and the benefits and what's better.. and what they do...

ie:.. wider grips... closer grips...

i also see people who don't put their thumbs over the bar... and some who do... =/

 

[bignate73]

thumbs under/ false grip aka. suicide grip.

different grips: the closer in, the more tricep you need. you need tricep either way, but chest and shoulders and lats play varying roles depending on grip.

 

[WalkingBeast]

I prefer a wide grip with index fingers on the second set of rings. I used to use a closer grip on the first set of rings. I switched over and lost some strength, but have now gotten strong with this grip. Changing grip puts emphasis on tri's or chest more depending on grip width like Nate said. Closer is more tricep, wider is more chest. For strength purposes and powerlifting, grip takes on a whole new purpose. Powerlifting style bench also doesnt utilize chest nearly as much as the BB style. More shoulders, lats and tri's. There are plenty of lifters here who could answer any powerlifting questions you might have.Depends on your goals. Hope that helps

 

[supreme]

Nate beat me to it again!

also watch your wrist position, if they are exteneded you can get pain / injuries - keep the wrist neutral.

Only go as deep as your anatomy allows, its a BIG myth the bar must touch the chest. Everyone has a different end point based on your anatomy, flexibility and past injuries (if any).

S

 

[french tickler]

i've been told by MANY personal trainers that going down further than 90 degres is a injury risk...

i guess that supports what supreme just said

 

[UA_Iron]

In my strength training anatomy book it says the following:

Variations...
3.Vary the Width of your Grip:
-A narrow grip shifts the focus to the inner pectorals
-A very wide grip shifts the focus to the outer pectorals
4.Lower the Bar
-to the lower chest(near the edge of the ribcage) to work the lower pectorals.
-to the middle of the chest to work the medial pectorals; and
-to the middle chest/lower neck area to work the upper pectorals

I'd insert the picture of this explanation if I knew how to insert pictures into the chat window.

 

[strongsmartsexy]

i've been told by MANY personal trainers that going down further than 90 degres is a injury risk...

i guess that supports what supreme just said

Injury risk? Picking up a barbell is an injury risk. Not getting full range of motion is an injury risk. If I can't get full range of motion out of an excersize, I drop the weight until I can.

Personal trainers are taught to reduce the chance of injury. I have yet to see a personal trainer who looks like anything I'd want to look like. So, taking their advice isn't something I'm keen on.

 

[chewyxrage]

In my strength training anatomy book it says the following:

Variations...
3.Vary the Width of your Grip:
-A narrow grip shifts the focus to the inner pectorals
-A very wide grip shifts the focus to the outer pectorals
4.Lower the Bar
-to the lower chest(near the edge of the ribcage) to work the lower pectorals.
-to the middle of the chest to work the medial pectorals; and
-to the middle chest/lower neck area to work the upper pectorals

I'd insert the picture of this explanation if I knew how to insert pictures into the chat window.

no mention of triceps at all.....

and I was under the impression you couldn't work the "lower" or "upper" pectorals

 

[UA_Iron]

I was doing some major summarizing. I basically repeated a small portion of what the book says for Standard Grip bench press, it goes into more detail on variated bench press movements like close grips, incline, decline.

I was also unaware of the ability to isolate portions of the pectoral muscle, but this book clearly states that these variations will shift emphasis to that part.

I have two opinions on this: 1. Because its written in a book, assuming it must be true is fallacy. 2. Everytime I have heard someone state that you cant "isolate" certain portions of the pec they have never backed it up with a study - it seems like strongly opinionated hearsay to me.

Here is a link for the book. It is a very in depth book, and I do recommend it.

 

[super_rice]

that suicide grip is just what it's called. a suicide grip. besides, looks like most of the weight is not being supported by your forearms and such, and most of it is being taken by the tendons one your wrist. too risky in my opinion.

Injury risk? Picking up a barbell is an injury risk. Not getting full range of motion is an injury risk. If I can't get full range of motion out of an excersize, I drop the weight until I can.

well said.