Ephphany

[dopar66]

That's the opposite of an "epiphanot" in case you were wondering.

Since the meet last Feb, I've been hammering my triceps, even doing stupid stuff like working up to 285 + chains on my CGBP. Well, today my part time workout partner is spotting me on my "light day" stuff and mentioned how much stronger I was on the wider grip, and why not move my hands out to the maximum legal width to take advantage of that. So I have a few questions for you awesomely strong bench pressers. And those of you who may not consider yourself awesomely strong but can actually bench small automobiles but are truly humble.

Okay, right now I'm benching ring finger on the knurl. My sticking point has been about 5-6" off the chest, kind of in that pec/tricep transition range. Been using chains regularly. Is there some special technique on a wider grip to blast through sticking points, other than pauses, chains, etc?

Is there a difference in tricep training if you're a wider presser? I currently use CGBP like a Dicks press, decline skullcrushers, weighted dips, and those nasty tricep hammer things 3Speed can describe where you start with two dumbells together, longways up on your chest, then rotate your wrists out as you press them up.

I'm thinking about experimenting with going wider, but I'd like to do it in an educated fashion, so any advice would be great.

Thanks, and God Bless.

[jimray]

Tri work is no different for wider-grip benchers like me. Just don't move out all at once - you might hurt your shoulders.

[dopar66]

Thanks, Jimray! I gave it a shot this morning. It's only out 2 fingers, and only out 1 finger from where I was benching in August, so it didn't really feel odd. Kind of almost sort of natural almost..... It may take a little getting used to, but not bad so far!
Thanks big man!

God Bless.

[chancey]

I've been considering a move myself. It just feel so natural for me to have my ring finger on the rings but I am sure I could benifit from moving slightly out. I am thinking one finger at a time and see what happens.

[Jim B.]

Doug,

Just thought I would throw my 2 cents in. Whatever that is worth.

I always go with as wide a grip as possible. For a number of reasons.

1). I feel that weight is more stable with a wider grip. It helps more the heavier that you go.

2). I believe you use more muscle groups with a wider grip. A good way to see how they differ is to try your different grips at a good rep. weight. This will allow you to really feel the difference in the lifts and which muscles you are using for each lift.

Use strict form and slow rep. (6 or 8 count). This will allow you to tell which muscle groups are firing. Also do them on separate days - to check the soreness of the muscle groups.

3). I have long arms and am fairly tall. A wider grip also shortens my bench stroke. Some of these short guys do not have to press the weight very far. But if you are tall then it can reduce your stroke length a great deal.

4). I also believe that it allows for greater arch in the setup of the bench. By reducing your arch - it reduces your bench stroke also. A way to check this is to just try different setups on the bench. You can do this with the bar or just very lite weights.

I believe these things will help your sticking point also.

Hope something here helps.

Jim

[dopar66]

Thanks, RawPower Jim! Great info, much appreciated!!!!

"3). I have long arms and am fairly tall. A wider grip also shortens my bench stroke. Some of these short guys do not have to press the weight very far. But if you are tall then it can reduce your stroke length a great deal."

We haven't met, have we? :') When I meet new folks, their first impression isn't usually "hey, he should have took up basketball instead of weightlifting". :')

Thanks again!

God Bless.

[Jim B.]

Doug,

That was great. I really needed a good laugh today. It will be great to meet you some day.

I am terrible at basketball - not quite that tall - but at 6'3" and 220 and 43 - I find that it is a big disadvantage to guys that are 6 inches shorter in alot of cases cases. But I have never let that detour me.

I have thought about moving up to 242 just to fill out a little. But I have a hard enough time keeping on 220. So we will see.

Jim

[dopar66]

You know, Jim, 3Speed has to eat like a goat to stay in the 220s, but his strength is, well, it um, speaks for itself.....

Thanks again for the info!

God Bless.