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  1. #1
    Elite Tren4Life's Avatar
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    Bench close or wide?

    2 months ago I started benching close grip.( about shoulder width). I started it to try and bring up my tris. In 2 months time I can now do more weight close than wide. My wide grip used to be pinky on the ring, i just moved it to my ring finger on the ring.
    My question is should I try to bring up my wide grip numbers and what assitance work should i be doing to help.
    OR Just start benching close grip on bench day and go with it.


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    Elite PillarofBalance's Avatar
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    Re: Bench close or wide?

    What are you benching for? Strength? or are you a bodybuilder?
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    Elite Tren4Life's Avatar
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    Re: Bench close or wide?

    Just for strenght. Using 5/3/1. But I would like to go after that wide chest look. Not the round bubble peck.

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    Elite LeanHerm's Avatar
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    Re: Bench close or wide?

    I do both. I do a bis/tris day and do close grip. Then chest Ido regular.

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    Re: Bench close or wide?

    Thats what I do chest monday wide and close thursday with tri. I split up bi and tri this month. I guess I just got worried because I can do more reps close. I use the same 5/3/1/ workout for both, but as of lately i am getting 3 to 5 more reps on thurs. I take that as getting stronger. Should I be trying to do some more assitance work on monday to help with the wide grip. I use 5 sets of 10 at 90% of the working max for the day. IF I change to using db instead of barbell on monday do you think it will help.

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    Re: Bench close or wide?

    As you guys have already said, closer will work more triceps and wider will work more chest. Same with push ups. If your shoulders are weak or hurting you may be able to get more on close grip. I do what Big Herm does, I throw some close grip (REALLY CLOSE) in on triceps day and if I work Chest/Tris I will do some of both.

    POB asked the golden question: What are you wanting to accomplish with the lift?

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    Vette
    Hung like Einstein and Smart as a Mule.

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    Senior Member Four1Thr33's Avatar
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    Re: Bench close or wide?

    I aslo do both style depending on day training
    Wolves don't loose sleepover opinions of sheep

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    Re: Bench close or wide?

    Originally Posted by Steelers4Life View Post
    Just for strenght. Using 5/3/1. But I would like to go after that wide chest look. Not the round bubble peck.
    That is mostly genetic... Don't fight that.

    Mix your grips up. If you want a strong bench, smash the shit out of your triceps 3 times per week. Just abuse them. On my dynamic bench days; keep in mind I don't do much ME bench, I will mix my grip each set. Starting with ring fingers on the rings, bring them in a finger width each set for 4 sets, then move back out.

    If your close grip bench is stronger than your "regular" bench, I wonder what your arch looks like.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    ken Sass (02-28-2015)

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    Re: Bench close or wide?

    Originally Posted by Four1Thr33 View Post
    I aslo do both style depending on day training

    God I love that avi
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    Re: Bench close or wide?

    Do both, Wide for main movement close for 2nd movement as a accessory for Tri's.

    Also never go closer the shoulder width or you going to hurt yourself, wrist will hate you.

    When you do it close tuck your elbows in, extend your arms then on the downward movement twist your elbows towards your ribs then at the bottom explode up with your Tri's not lats and shoulders Tri's only.

    Your bench must be off somewhere because nobody pushes more close then wide nobody.

    Do what Dave Tats says LEARN TO BENCH!
    Knock Em Down and Keep Em Down!

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    Elite Tren4Life's Avatar
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    Re: Bench close or wide?

    I do believe its my arch that needs help. My back flexibility sucks. I saw something about using a piece of 4 inch pipe. I think I will have to try that next week.

    This helps my to know that my reg bench is what needs work. So if I am doing 245 x 8 close grip what should I be able to do wide for the same 8 reps?
    traps are the new abs.

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    Elite PillarofBalance's Avatar
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    Bench close or wide?

    Originally Posted by Steelers4Life View Post
    I do believe its my arch that needs help. My back flexibility sucks. I saw something about using a piece of 4 inch pipe. I think I will have to try that next week.

    This helps my to know that my reg bench is what needs work. So if I am doing 245 x 8 close grip what should I be able to do wide for the same 8 reps?
    Are you foam rolling or doing anything for myofascial release? You want the muscles in your back to be loose. You can buy different diameter PVC pipes and keep increasing, but it's the whole setup from start to finish. Experiment.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    Senior Member SAD's Avatar
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    Re: Bench close or wide?

    Originally Posted by SFGiants View Post
    Do both, Wide for main movement close for 2nd movement as a accessory for Tri's.

    Also never go closer the shoulder width or you going to hurt yourself, wrist will hate you.

    When you do it close tuck your elbows in, extend your arms then on the downward movement twist your elbows towards your ribs then at the bottom explode up with your Tri's not lats and shoulders Tri's only.

    Your bench must be off somewhere because nobody pushes more close then wide nobody.

    Do what Dave Tats says LEARN TO BENCH!
    Not true. KK benches more close than wide. And my training partner benches (pauses) 450 with shoulder wide grip, but less than 400 wide. I agree that the vast majority of people bench more wide(r), but there are the anomalies.
    Conquer yourself through wise experimentation.

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    Elite Tren4Life's Avatar
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    Re: Bench close or wide?

    Originally Posted by PillarofBalance View Post
    Are you foam rolling or doing anything for myofascial release? You want the muscles in your back to be loose. You can buy different diameter PVC pipes and keep increasing, but it's the whole setup from start to finish. Experiment.
    I am still learning the mental cues, workout alone. I made signs and put them on the ceiling. I will start foam rolling.
    traps are the new abs.

  17. #15
    Georgia
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    Re: Bench close or wide?

    Flat go wide and work the chest. You get a better tricep work out going close grip on the decline because it allows for a more natural triceps extension/push.

  18. #16
    Senior Moderator NbleSavage's Avatar
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    Re: Bench close or wide?

    Agree with the advice re: both. Close for tris, wide for chest.

    Cheers to Georgia for the decline close-grip tip.

  19. #17
    Senior Member DADAWG's Avatar
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    Re: Bench close or wide?

    throw in some reverse grip bench press to REALLY jack those triceps.

  20. #18
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    Re: Bench close or wide?

    I think I will start some reverse grip this week. I usually finish with dips amap x 2 then close pushups amap
    traps are the new abs.

  21. #19
    Elite Tren4Life's Avatar
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    Re: Bench close or wide?

    Originally Posted by PillarofBalance View Post
    That is mostly genetic... Don't fight that.

    Mix your grips up. If you want a strong bench, smash the shit out of your triceps 3 times per week. Just abuse them. On my dynamic bench days; keep in mind I don't do much ME bench, I will mix my grip each set. Starting with ring fingers on the rings, bring them in a finger width each set for 4 sets, then move back out.

    If your close grip bench is stronger than your "regular" bench, I wonder what your arch looks like.
    so I benched this morning see what you guys think

    http://www.youtube.com/watch?feature...&v=IypY2MkssLE
    traps are the new abs.

  22. #20
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    Bench close or wide?

    Originally Posted by Steelers4Life View Post
    so I benched this morning see what you guys think

    http://www.youtube.com/watch?feature...;v=IypY2MkssLE
    Get me a vid without the band and fat gripz... Although kudos on a couple great training methods you picked up on. Also need two angles. Straight from the side, and one straight on.

    From what I see you have tons of room to improve.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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