"Proper" Bench Press Form Not Right For Me!

[thegoodfoods]

I am one who strongly believes in proper form. I read in soo many places that the proper Form when doing the Flat Bench Press is when you lower the bar and your grip is wide enough so that the forearms are perpendicular to the floor, or 90 degrees. Some even say this is where you'll be the strongest. This is just not working for me. I started doing the Bench Press at shoulder width, far from the "proper" form. I was able to increase my Bench at least 100lbs doing shoulder width, then I read the way to do it the "right way" and started doing it so my arms a perpendicular to the floor. My Bench will not go up one rep... And shoulder width is my strongest grip. I can bench 10lbs more than the other way and with lots more reps on lower poundage.

The main reason i switched to a wider grip was to isolate my chest a bit more, but It's not working for me. I think I need to move back to my original grip but it'll put more stress on my shoulders and triceps when I really want more growth in my chest.....

HELP!!

 

[thegoodfoods]

WHOOPS!! Wrong forum!

 

[mattrich]

why not post this in the 'proper forum'?

 

[thegoodfoods]

I did

 

[mattrich]

 

[thegoodfoods]

lol

 

[solidspine]

Form and proper form is absolutely essential,


However to gain a lot of muscle, you have to lift heavy, and sometimes it is not pretty.

Heavy weights, gear, food, sleep and form can kiss my ass.

Sorry, I believe in proper form but heavy weights are what build muscle,


Look at some of these videos of Arnold and Ronnie, what form is that, but look at how much they are lifting.

 

[thegoodfoods]

Arnold stresses the 90 Degree forearm form, but I can't increase my bench like this...

 

[swanky11]

Arnold stresses the 90 Degree forearm form, but I can't increase my bench like this...

if you bench more close that just means your triceps are stronger, the wide grip is harder at first but you will ultimatley be able to do more wider, you just have to build up your chest.

 

[thegoodfoods]

if you bench more close that just means your triceps are stronger, the wide grip is harder at first but you will ultimatley be able to do more wider, you just have to build up your chest.

exactly! but I've been doing the wider grip for almost 2 months now and my bench for max or reps didn't go up at all. I think i might try to increase my bench using shoulder width then when i think i've gotten where i want to be i'll focus on the wider grip.

 

[dougmug]

I have the same problem. I stick to proper form because I can feel it more in the muscle and have better pumps. I would rather isolate the muscle correctly than substitute form just to say you can bench more. solidspine is right about lifting heavy, and it has it's place too.
D

 

[OMEGA]

have not benched in years lol

DB presses all the way!

 

[dougmug]

have not benched in years lol

DB presses all the way!

I rarely bench anymore myself, I always start with heavy DBs. Much easier on the body! If I bench I usually save it for the end and do inclines with light weight and higher reps(10-15).

 

[OMEGA]

DB Flat Bench

Incline DB Press if bulking ( Smith machine if cutting do to less power

Cable Flys

Wide grip pushps to burnout

 

[dougmug]

DB Flat Bench

Incline DB Press if bulking ( Smith machine if cutting do to less power

Cable Flys

Wide grip pushps to burnout

Looks good! Very similar to what I do except for the pushups. I may have to try that.
D

 

[thegoodfoods]

have not benched in years lol

DB presses all the way!

hey I remember when I just started out lifting! I was pressing 45lbs DBs, then moved up to 75. That's where I maxed out, then moved to Bench Press for the first time and gained a huge amount of strength. I think I might try and switch b/t the bar and DBs and mebbe it'll stimulate my muscles to grow.

And I respect that you only press DBs because I did that for like 6 months straight and worked well for me.

And unfortunately my gym only goes up to 100lbs DBs

 

[Extra_Strong]

A wide grip is bad on the shoulder joint!! wide grip does not work the chest more!!
both work the chest the same!!

 

[blut wump]

Where are you lowering the weight to on the chest? It should be at least to the nipple line and some prefer the sternum. Do you tuck your shoulder blades in and rotate your chest up?

Take a read of Arioch's piece on the bench press:
http://www.elitefitness.com/forum/showpost.php?p=3579856&postcount=1

 

[mad_monkey59]

It takes time to adjust, don't be discouraged if your poundage goes down immediately. If you have been using this shorter grip for a long time, it is to be expected. Just keep working on the wider grip and your bench will eventually go back up and exceed the shorter grip.

 

[mm107]

i lost 40lbs on my bench when i widened my grip up.

 

[Extra_Strong]

i lost 40lbs on my bench when i widened my grip up.

WIDE GRIP, no no! bad!!

 

[perp69]

I love wide grip benching. I go outside the rings and got a pretty strong bench if I do say so. If it feels good just do it!!!

Perp

 

[blut wump]

Just remember to tuck your elbows to move some stress away from your shoulders.

 

[mm107]

WIDE GRIP, no no! bad!!

i got to wide grip, i got monkey arms, bar travels too much if i go closer, i put my pinkies on the rings so its not extremely wide. but is wider then the way i used to do it.

wider = less bar travel = better for powerlifting.

 

[blut wump]

I have my middle fingers on the rings. It feels comfortable out there.

 

[Pikaberdot]

I have my middle fingers on the rings. It feels comfortable out there.

Same.

 

[Guinness5.0]

IMO you could try some other heavy pressing movements if bench is not cuting it for you. Heavy dips seem to give me better visual results than bench. I think that to some degree it's going to be individual. Also, in my case inc DB presses hit my pecs harder than anything else. When I bench it seems that my tris and front delts do most of the work.

But definitely try keeping your elbows tucked in and bringing the bar lower on your chest/sternum if you haven't been doing so. Maybe that'll be the way to go for you.

Whatever you try, give it a decent run (i.e. start somewhat light and ramp it for 3-4 weeks) to establish whether or not it's effective.

 

[thegoodfoods]

I first started with my pinky on the rings... For me, my forearms are perpendicular to the floor when my index fingers are on the rings. That is what I would consider a "normal" or "proper" grip, anything wider than that is a wide grip... in my opinion, or at least for me and my body. My shoulder can pop out of its socket if I do something wrong, like putting pressure on it in a certain way in a certain position, so I'm extra cautious when it comes to safety. I always tuck my elbows in, especially when it comes to dumbell movements.