Illegal wides

[IronLion]

I went to illegal wide BP for my ME move today and I have a couple of questions?

1. Are these typically harder than a regular BP or was I just weak today?
2. Should I have worked into a 1 rm with these or should I have stayed at 3?
3. Why are these recommended for raw benchers?

 

[spatts]

What's your comp grip or strongest grip?

 

[jackangel]

I'd imagine that they would be harder, generally speaking, because the wider a grip you use, the less your triceps are involved, and triceps are definitely a prime mover in the bench. But, because they don't allow your triceps to do as much work, the chest gets more work. A stronger chest can be helpful for moving off the bottom, which is where a shirt helps the most. If you're benching raw, you don't have that shirted advantage, and thus could use added strength in the chest to move the weight out of the hole(keeping the lats and bar speed in mind also).

But I'm just guessing.

 

[IronLion]

I feel strongest with my ring finger on the line.

 

[spatts]

How much wider is your illegal wide?

 

[IronLion]

I put my hands outside the ring about an inch

 

[IronLion]

bump

 

[blinddeafmute]

I feel like a dumbass because I dont know how wide is "illegal" wide. Is there anywhere that shows a picture of a bar showing what rings you guys are talking about?

Im just curious and dont ever plan on competing or anything.

 

[spatts]

I thought an illegal wide was any grip outside the "legal limit" which is index fingers in the ring. ??

 

[nu2shirt]

an illegal (or ultra) wide is basically any grip outside of the widest grip that you use. for example, if the widest you EVER bench was middle finger on the ring, then an ultra wide for you would be index on the ring. see what i'm saying? also, i would not work up to a max on the illegal wides. they can be hell on your rotators. i recently tweaked mine, luckily nothing more. i suggest reps around 5+. that could just be me, though.

 

[BodybuildingUniverse]

I think ANYTIME you change your form in an exercise it will feel weaker until your body adjusts to the change. If you plan on competing I cant see any reason to get strong in a grip that wont be allowed though

 

[IronLion]

I am just trying to get stronger off my chest, and I had read that illegal wide benching was the way to go so....I am still curious as to if I should take theae to a 1 RM or not

 

[jackangel]

I just did a search on another board, and the consensus was that no one should take an illegal wide up to a 1RM, because of the stress it puts on the RC. The numbers I saw were a 5RM or 6M. That's assuming you do it as an ME movement, but perhaps you could incorporate them as assistance work.

 

[IronLion]

thanks

 

[MidwestJ]

they are typically harder. You probably were not weak like you thought.