what grip on bench?

[oso0690]

Since I'm training to become a future powerlifter/strongman, i want to use wide grip, which I have for a little bit..though I'm not as strong wide grip than i am with a closer grip. the most i've tried to bench was 215 which was with a closer grip. should i train with the wide grip and grow accumstomed to it, or train with what I'm best at and then as the weights get heavier get wider and wider?

Also, I arch my back as much as possible, but keeping my shoulder blades and ass on the bench. I heard that any arching was bad for the lumbar discs...so what do you all think about it?

 

[vin01]

I would get your form down first (ie. go wide, stay wide, and work from there).

Also, your shoulderblades and ass should be planted on the bench, and your feet firmly on the ground. Foot location is individual preference. Your back should have as much arch as it can while ass and shoulders are still on the bench.

Arching is only bad when your ass leaves the bench.

Check the Powerlifting Forum, there is tosn of good info there.. GL

 

[cuthroat]

The narrower your grip the more you are going to work your triceps, the wider your grip the more you work your chest. Make sure you implement decline and incline presses as well. If your looking to get bigger triceps a close grip bench is fine but usually people bench press to work the chest, you can implement narrow grip presses on the days you do triceps. Im pretty much repeating what vin said. Do some reading/research if you plan on being competitive. Arching your back is not going to hurt you unless you take your feet off the ground or your ass off the bench.

 

[gstacker]

wide grip i think will get more muscle groups involved it might feel akward at first but once you start building it should feel better. i thought this thread was going to be about how you place your hands i like a false grip myself i dont think its allowed in powerlifting though

 

[vin01]

wide grip i think will get more muscle groups involved it might feel akward at first but once you start building it should feel better. i thought this thread was going to be about how you place your hands i like a false grip myself i dont think its allowed in powerlifting though

What is a false grip?

 

[gstacker]

What is a false grip?

thumbs and fingers all on the same side

 

[fortunatesun]

Powerlifters will use the entire range of grips in their training.

As others noted , each grip will cause stress to be placed on a different muscle group. You'll want to hit up all these combinations in an effort to maximize your strength development.

It's very common, and also advisable, to work the weakest area the most in an effort to bring it up to par with the rest of your efforts. This doesn't have to be some sort of set in stone arrangement, though. You can rotate grips used every few weeks, swap out one for the other on any given day if it's what you feel like doing or if you want to rest some particular muscle group, or even stick with one or two types if you have a particular training goal in mind.

 

[bignate73]

What is a false grip?

commonly called a "suicide grip."

 

[perp69]

Suicide grip or smash your fucking face apart grip. I don't understand why people would risk injurying themselves by using it. I guess it is like people putting their feet on the bench.

Perp

 

[cuthroat]

Suicide grip or smash your fucking face apart grip. I don't understand why people would risk injurying themselves by using it. I guess it is like people putting their feet on the bench.

Perp

Agreed, I have never made use of this grip nor do I believe I ever will...

 

[mad_monkey59]

Suicide grip or smash your fucking face apart grip. I don't understand why people would risk injurying themselves by using it. I guess it is like people putting their feet on the bench.

Perp

I assume there is nothing wrong with having your feet on the bench unless your using the leverage to arch your back... am I correct?

 

[oso0690]

I assume there is nothing wrong with having your feet on the bench unless your using the leverage to arch your back... am I correct?

There won't be any leg drive into the bench and it will be harder to be tight, your upper body will be doing all the work. I'm not sure, but it's probably good for bodybuilding chest/upper body development.

 

[vin01]

It is all coming back to me now....

Back in junior high, my wrestling coach recommended we use the suicide grip. I do not remember why, but I remember watching him demonstrating...

Good thing I was stubborn and never switched, oh and I might have been lucky only being able to bench 85 lbs...

Not suprisingly and quite ironic, my coach was incredibly jacked..

I wonder if he ever smashed his face..

 

[gstacker]

Suicide grip or smash your fucking face apart grip. I don't understand why people would risk injurying themselves by using it. I guess it is like people putting their feet on the bench.

Perp

im 34 years old and been using that grip since my early 20`s i never once had a close call, its jus the grip i prefer and feel i can push harder like that. those who disagree with that style never really used it for any length of time, right?

 

[al420]

I agree w/ GS - to each thier own - old training partner of mine swears by it and he hangs out upwards of 315 for reps. I can't seem to get it down for the same reasons that have been stated above - I'm scared I guess, but I have seen it done quite succesfully.

 

[mad_monkey59]

There won't be any leg drive into the bench and it will be harder to be tight, your upper body will be doing all the work. I'm not sure, but it's probably good for bodybuilding chest/upper body development.

Yeah, I thought it was something along those lines... cheers.