Bench Grip question?

[jp]

I found that wider grip benching was great for the launch from the chest, but the lockout is tough. I found that a closer grip is a little tougher to move the weight off the chest, but not impossible of course. The lockout with a closer grip is a little tougher but, it seems to feel more comfortable in terms of pressing. With the wider grip I feel like my shoulder joint is really vulnerable to injury.

I noticed that as I start to bog down a bit while locking out with a closer grip, I tend to flare my elbows out to the sides to assist the lockout. Now, I've been told in the past, to try to get the elbows under the bar to assist in pressing the weight out. I noticed though, that my leverage seems to be best when my elbows flare out.......and I have no trouble locking out, assuming of course that the weight is within my limits.

What is causing this? Any ideas? I know without seeing me press it may be difficult to answer but, I was wondering if anyone had any similiar experience with this?

I added some rear delt work in the form of cable pulls to the face....my rear delts were fried this morning from doing these last night.

JP

[jimray]

"What is causing this? Any ideas?"

Lack of practice, maybe. If you've flared your elbows for years, it's hard to change your evil ways, baby! (Santana for the kids reading this). I like to have my forearm bones directly beneath the bar. I try to keep my elbows tucked on descent and through 3 boards or so of ascent. Think of trying to snap the bar in half. As far as grip width, try going 1 finger wider for a couple of weeks, before widening another finger. For bottom work, I love paused triples - as that philosopher Jim Ray often says, "the only way to lift more is to lift more". Go heavy more often. I use boards, bands, chains, rack lockouts - even for raw training. Good luck.

[jp]

jimray said:

"What is causing this? Any ideas?"

Lack of practice, maybe. If you've flared your elbows for years, it's hard to change your evil ways, baby! (Santana for the kids reading
this). I like to have my forearm bones directly beneath the bar. I try to keep my elbows tucked on descent and through 3 boards or so of ascent. Think of trying to snap the bar in half. As far as grip width, try going 1 finger wider for a couple of weeks, before widening another finger. For bottom work, I love paused triples - as that philosopher Jim Ray often says, "the only way to lift more is to lift more". Go heavy more often. I use boards, bands, chains, rack lockouts - even for raw training. Good luck.

Lack of practice....? After thirty years of benching I hope not.....LOL!!! I just suck at them.....lack of leverage definitely.

Honestly I have been playing with different grips for the past few months actually, seeing what was better....so far, the only thing that seems to be true in terms of a grip advantage is using a grip that has my forearms perpendicular to the floor. Seems to help....

Thanks for the info....

JP

[jvanallen]

If you can lower the bar off your pecs toward your stomach it mite help your elbows from flaring out.It is very tough to change your form after you have been benching for a long time,but sometimes it could help in making gains

Good luck Jim VanAllen

[jp]

jvanallen said:

If you can lower the bar off your pecs toward your stomach it mite help your elbows from flaring out.It is very tough to change your form after you have been benching for a long time,but sometimes it could help in making gains

Good luck Jim VanAllen

Thanks Jim.

The other day when I was doing my BP routine, I tried bringing the bar to my lower chest instead of my upper abs/stomach and it seemed as if I had more power to press.

JP

[Jim B.]

JP,

I just thought I would throw in my 2 cents. I just hope it helps.

I personally believe that bench is mainly based off body structure. I use a wider grip to mainly decrease the gap between the bar and the chest. I also have a fairly large arch to decrease the amount of distance. One other thing that I do is to squeeze my shoulder blades together. This tends to lock the upper arms down and also decreases the depth that I have to go. (If you can't tell I have very long arms).

My grip is as wide as it allows me to be based on the Federation that I am lifting in. But I like to have my forearms to be perpendicular to the floor. This will allow you to steady the bar and cut down on elbow problems. If you go wider than that you will put more stress on the elbows and shoulders.

I also believe in bringing the weight right to the line where the chest and abs. start. I lift only raw so this will change if you lift in a shirt = more toward the stomach and then you will need to pull the elbows in more. I feel you use all the chest and the abs when start your push when you use the line just below the chest.

Short guys in most cases don't have to worry as much about the depth and travel distance and lock-out tends to be somewhat easier - due to their sticking point is shorter off the chest.

Since I have long arms I have a sticking point about 6 to 8 inches from my chest. Once the upper arms moves higher than the elbow and the upper arms comes over parallel to the floor; it is easier to push the weight. I can usually power through it at that point due to the triceps usually starts to really kick in.

If I go in too close on the grip; it puts a lot strain on the wrists and elbows. So I do not use it very much.

Let me know if something does not make sense.

God Bless

Jim

[Deleted]

jimray said:

"What is causing this? Any ideas?"

Lack of practice, maybe.

i would say not so much lack of practice as much as it would be the way you practice. Things will always feel more comfortable if u do them the way your used to doing them.

[jp]

Thanks for the info guys...

JP

[fatty]

I bench with my ring finger on the ring of the bar. In meets i go middle finger, it has taken some time to get my grip out. Shoulders are alittle beat up but I do feel stronger at the middle finger and it makes it a wee bit harder in the gym using my ring finger.

$.02

fatty

[Deleted]

I'm one of the walking wounded with rotator cuff pain, trying to avoid surgery to be able to continue to compete. The therapy is the standard 4 apc movement with light wt. This also makes for a good warm-up.
Sorta' like JP, after 30 years at this, starting to figure out what not to do.
Just finished an article from an MD warning about a narrow grip, saying it enhances the chance of injury to our shoulders. Too wide also has the same problem. My arm length is 33", and bar grip is with my little fingers on the rings.
What works for me is remembering that the lift isn't straight up, but is a shallow arc. When you hit a sticking point try moving the bar from the low starting point just a small bit up toward your head, slightly horizontal. Like the width of the grip and shoulder placement, this can give a little mechanical advantage.
For sticking points, try starting at your chest, like you were competing, can help. Doing reps., stopping for a two count at your chest can work well.
If you have a Smith machine or safety frame, lifting from the 3/4 extended position to lock-out is helpful, as an overload (25-35% more than your max. bench) can be used with good results.
If you guys have any tips to heal cuff injuries it sure would be appreciated.
Bill

[pwrlftr]

Guess I'll jump in here with the rest of the old -----s. I think they have given you some real good advice. I would only add a couple of things that might help you. Practice your wide grip every time you bench by doing this: Put your index fingers on the rings in your warmups and as the weight increases and your shoulders start to strain move your grip in one finger at a time. Eventually you will get more comfortable with the grip and you can keep it into your upper sets. Another thing you might try is a JM press. This is done with a narrow grip but it does strengthen your lockout and forces you to keep your forearms over your biceps. I like to do them with a miniband in my hands and stretched around my back. This will really give you some lockout power. These are things that really helped me move my grip wider. I really think benching is more about building the muscles responsible for the lift rather than getting all caught up in form. Not that form is not important but we are each unique and what works for me might not work for you. Look at your weaknesses and work on them. If lockout strength is what you need them work floor presses, board presses, lockouts, band and chain benches. And for goodness sake do not neglect your shoulders. Always warm them up and don't over do wide grip benching until you are comfortable with the weight load. We old guys only have so many benches left in our shoulders so use them wisely. Hope this helps you.

[jp]

pwrlftr - Thanks a bunch....it does help....

JP

[Eagleface]

pwrlftr said:

Guess I'll jump in here with the rest of the old -----s. I think they have given you some real good advice. I would only add a couple of things that might help you. Practice your wide grip every time you bench by doing this: Put your index fingers on the rings in your warmups and as the weight increases and your shoulders start to strain move your grip in one finger at a time. Eventually you will get more comfortable with the grip and you can keep it into your upper sets. Another thing you might try is a JM press. This is done with a narrow grip but it does strengthen your lockout and forces you to keep your forearms over your biceps. I like to do them with a miniband in my hands and stretched around my back. This will really give you some lockout power. These are things that really helped me move my grip wider. I really think benching is more about building the muscles responsible for the lift rather than getting all caught up in form. Not that form is not important but we are each unique and what works for me might not work for you. Look at your weaknesses and work on them. If lockout strength is what you need them work floor presses, board presses, lockouts, band and chain benches. And for goodness sake do not neglect your shoulders. Always warm them up and don't over do wide grip benching until you are comfortable with the weight load. We old guys only have so many benches left in our shoulders so use them wisely. Hope this helps you.

Great advice !!!