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.

 

[sliCk1]

so .... when i'm benching... should i change grips on each rep to kind of vary it and work out different parts of my chest? or just stick to one grip... i'm still kind of shaky on this subject... thanks for trying to help though...

 

[bignate73]

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.

that book, though some info is correct is way off base with regards to its chest ideas. IMO, that book is written to give bodybuilders what they want to hear.

like you said, everything in print cant be relied upon to be fact. this topic has been covered extensively. a search on "inner chest" or other such topics will reveal some lengthy discussions we have had on here about isolation etc.

 

[UA_Iron]

On the back of the book it does say that the author was "editior in chief of the French magazine PowerMag" and that he currently is "a journalist for the French Magazine Le Monde de Muscle and a contributer to other muscle publications including Men's Health Germany"

Maybe there is some special interest bias going on with the publication of this book.

 

[supreme]

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.

Well I agree, most personal trainers are a disgrace to the profession but there are some who are actually quite knowledgable. (although we like to call ourselves corrective exercise specialists, strength & conditioning specialists or performance enhancement experts to deviate from those ACE assholes)

But the question is not preventing injury by going too low, its what is your anatomical end range of the movement? For some it is to lightly touch the sternum with the bar, for others it is several inches above that. As I said it depends on your structure, flexibilty and past injuries. While it is good to stretch muscles; tendons, ligaments and connective tissue should NOT be stretched!

If you stretch out the connective tissue that forms the anterior capsule of the shoulder you can induce anterior shoulder instability; which over time will lead to a wearing away of tissue and eventually result in bone on bone contact which can cause: impingemnt syndrome, adhesive capsulitis, rotator cuff abnormalities and tears.

Think of the connective tissue like the plastic rings that hold a six-pack of cans or bottles together, once you stretch it out, it dosen't go back and can't really hold the can in place if you try to put it back.

Don't worry about not touching your chest, there is a 10 -15 degree carry over of every movement, so you still get a full ROM even if you don't touch the chest. This how in rehab you can strengthen a person with an injury without directly moving through a painnful arc. You train the above and/ or below the inury and you get a strengthening of the entire muscle ROM due to the carry over.

S

 

[bignate73]

there is a way to go all the way down.

elbows flaring is not one of them, if a person is not flexible.

 

[strongsmartsexy]

Well I agree, most personal trainers are a disgrace to the profession but there are some who are actually quite knowledgable. (although we like to call ourselves corrective exercise specialists, strength & conditioning specialists or performance enhancement experts to deviate from those ACE assholes)

But the question is not preventing injury by going too low, its what is your anatomical end range of the movement? For some it is to lightly touch the sternum with the bar, for others it is several inches above that. As I said it depends on your structure, flexibilty and past injuries. While it is good to stretch muscles; tendons, ligaments and connective tissue should NOT be stretched!

[some content deleted]

S

I belong to a yuppie gym, so they're all ACE certified. I think that is the equivalent to having a law degree or a real estate license in CA.

I wouldn't dream of disputing that the streching of connective tissue is a BAD thing. My aim was more towards the whole minimum ROM for movements to have more weight on the bar. For example, only doing the last 90 degrees of a curl. WOO HOO! Lose the ego, drop the weights and learn how to lift correctly and with as full a range of motion as your connective tissue will allow.

[RAGING OPINION] I think that ACE should qualify one to be a janitor at the gym and nothing more. [/RAGING OPINION]

 

[supreme]

Hey, the Janitor at my club is much smarter than most ACE trainers! - actually he used to be a teacher & soccer player in South America and is working to bring his family here.

I definately agree to use full ROM on an and all exercises provided it dosen't damage tissues. I love the "big" guys who use a belt, wraps & 2 spotters to 1/4 squat 400 lbs.

I find that in most people ROM is inversely proportional to the amount of noise they make during the lift.

I always say at my club "train your muscles - NOT your ego!

S

 

[strongsmartsexy]

I definately agree to use full ROM on an and all exercises provided it dosen't damage tissues. I love the "big" guys who use a belt, wraps & 2 spotters to 1/4 squat 400 lbs.

I find that in most people ROM inversely proportional to the amount of noise they make during the lift.

I always say at my club "train your muscles - NOT your ego!

S

LMAO, Man if that isn't truth spoken I don't know what it. There was this puny guy at the gym who always wore a Superman t-shirt. By the sounds of him you'd think he was squatting the whole building. As it was he only had 135 and was just barely bending his knees.

One leg day, I wore and Underdog t-shirt and showed him how to do REAL squats with REAL weight.

Come to think of it, I've not seen him much since.

 

[bignate73]

I find that in most people ROM inversely proportional to the amount of noise they make during the lift.

if you are making noise on a big lift.....you are losing your air. hehehe. get ready for it to come back down.

 

[guldukat]

I find that in most people ROM inversely proportional to the amount of noise they make during the lift.

Good sig material. Anything involving the phrase "inversely proportional" just sounds too cool anyway

 

[lavi]

How wide should the grip be for powerlifter bench?

 

[bignate73]

it depends on what you are really working on. comp grip, the widest you can go, is index fingers on the rings. training out that wide all the time might not be totally productive, bringing the hands inside the rings can really help your lockout. variety tends to be the key, so when you come back to comp grip, you surprise yourself.

 

[lavi]

Thanks nate!

Is there any "normal" grip relative to your body size? The bar's at my gym have rings in the wrong places

 

[bignate73]

i usually work with what i can keep my forearms/elbows under.