Question about close grip bench work

[BlkWS6]

Do you guys think that close grip has a high carry over to normal bench? I havent done a "normal" flat bench in well over a month now, because I have been trying to bring up my weak points (I have been doing board presses, floor presses, lock outs, incline close, etc.) But tonight I had a good lift, and after my Me on floor press, I did some close grip bench (index right at the smooth) and I got 315lbs 5x. I have never done it 5x fresh, let alone following the floor press. My problem is: Im worried that with all the close and medium grip work I have been using, that when I go for a max using my normal grip (index on the ring) on the flat bench, that it will feel awkward and I may not push what I want. Ideally I should bench much more with my index on the rings then I should a close grip, being that the range of motion is cut down significantly as well as recruiting more muscles into the lift using a wider grip (ie. the lats). Has anyone found that all their close and medium grip work on assistance exercises did not have a very high carry over value to their competition/"normal" grip flat bench? Also if anyone has any suggestions I appreciate it. (I plan on trying for a new bench PR in about 2wks) Thanks!

 

[bignate73]

am i understanding your question? are you saying that with increased strength or training in particular areas that now a new weak point would be exposed? example, all the close grip work has improved your strength in your tris/lockout, but now you will be deficient in strength lower in the movement. i doubt it will be that dramatic if this is the case. the key is to not stray too far from the intended movement you want to improve upon. if that means a wider grip bench press, then you still should train it even with auxilliary work for the lockout or triceps.

hope that helps.

 

[BlkWS6]

Yeah bignate that is kind of what Im saying, that maybe with all this closer grip work (to bring up my tri's) my body wont be quite "used" to the wide grip when I go for that max. Close gripping more then a normal/wide grip just wouldnt make sense.

 

[Hannibal]

It has been my experience that there is a direct carry over between progress in your close grip and your reg (comp) grip.

 

[b fold the truth]

I always train with a closer grip. The WIDEST that I go is pinky on the rings...even when setting a PR. I feel strongest that way AND I feel the greates carry over to my other exercises...

B True

 

[BlkWS6]

Hey BFold have you ever gone for a PR with index on the ring? It seems to be a much shorter distance that way, but I dont feel as though I can gain as much speed in the lift going out that wide.

 

[Arioch]

Individual biomechanical differences come into play, as well as the strength of specific muscle groups. Someone who is strong out of the bottom but weak at the top of the bench, like myself, will get more carry over than someone who is very strong at the top but weak out of the bottom.

Depends on where you stick, tricep strength, etc.

 

[b fold the truth]

When I did my PR of 427, I still had my pinky on the powe ring. I feel very weak when I go wider like it is much harder to keep my elbows tucked in and I can't use any triceps...and my speed is super slow. I think that you should keep the wider grip to when you are wearing a bench shirt...

B True

 

[bignate73]

just so i dont look like a dumbass....which ring is the power ring? the first? what is the other one called? (you know how some have 2 rings.)

 

[BlkWS6]

Awesome, thanks for the replies everyone. Arioch: I think I tend to be weak off the chest, and if I feel I can generate more speed with a closer grip I guess it would make sense for me to bring it in. BFold: Im definitely going to try pinky on the ring in a couple of weeks. I too seem to have a lot of trouble staying tucked with that wider grip, and my speed does go to hell. Thanks for the advice guys, I'll keep ya posted.

 

[b fold the truth]

There is only one ring on my bar...hmmm...I'll go measure how far apart the rings are...

B True

 

[BlkWS6]

Originally posted by bignate73
just so i dont look like a dumbass....which ring is the power ring? the first? what is the other one called? (you know how some have 2 rings.)


The power ring is going to be the farthest one out. Most of the bars at my gym just have that ring, but there are a couple like the ones you are describing and they are much closer in towards the smooth.

 

[gettinlarger]

When I did my PR of 427, I still had my pinky on the powe ring. I feel very weak when I go wider like it is much harder to keep my elbows tucked in and I can't use any triceps...and my speed is super slow. I think that you should keep the wider grip to when you are wearing a bench shirt...

B True

I hear you man. I can't put my pinky too far from the ring. One, it feels awkward, two, you're right, you can't tuck your elbows in. It just feels like the most natural, easy way to bench. My PR is with the pinky on the ring, too. I dunno, it's just how I'm comfortable.

 

[bignate73]

ahh. gotcha. i figured it was the standard outside one, but with so much talk of keeping elbows tucked, i find that ring pretty far out for me to do so. i end up with about a 45 deg angle from my body when the bar touches upper abs. im assuming this is about right for a PL bench press. ive actually been going a bit inside there as well. im strong in the lockout. my tris always have been but in the hole...im like a schoolgirl.

 

[b fold the truth]

My shoulders are broader than most too...so going wider may be easier..

B True

 

[Arioch]

On a standard bar the rings are 32" or 81cm apart.

Shame on you B-fold, you should know that.

 

[b fold the truth]

On a standard bar the rings are 32" or 81cm apart.

Shame on you B-fold, you should know that.

Some of my best bars are home made...no knurling...just some athletic tape to mark where the rings shoud be

B True

 

[benchmonster]

Your bench is like a chain. A chain is of course only as strong as its weakest link. If your weakest link is triceps, and they will only let you press 300, but your pecs, shoulders, lats, etc. will allow you to bench 400, guess what? You are a 300 bencher. You don't get to split the difference.

Once you have caught up your tricep strength to the point they can handle 400, then something else may rear its ugly head as the new weak link. Maybe it is shoulders. (My personal weak link) Now to get forward progress, you will have to strengthen the shoulders to the point they can handle as much as your triceps.

It keeps going, once you strengthen one muscle group, then another may become your new weakness. For a competitive bench presser, the equation is usually simpler than for a gym trainer. Most gym trainers don't use a shirt. Competitive guys do use a shirt.

For a shirt wearer, the lockout, or triceps is almost always the weak link. Modern shirts help a great deal out of the bottom of the press, where shoulders, and pecs tend to show their weakness (or in some of us, injury), but the shirt "boost" quickly runs out, and it is up to those pistons in the back of your arms that mortals call triceps to take over and lock the elbows out.

But the rule of strengthening the weakes link and continuing to do so applies to everyone. Also, don't forget that the person who moves the bar the fastest usually locks out the most weight.

Hope some of this helps, and good luck.

B.

 

[solidj55]

I always see a great improvement in my regular grip(ring finger on power ring) after working on closegrip movements(index on smooth) Sometimes it feels a little weird because your not used to your regular grip but in time it comes back stronger. One thing I am trying against popular belief is doing my DE bench day using my competition grip so Ill stay used to it.