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Bench Press Grip/Chest Training Q

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  1. #1
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    nmuriqi's Avatar


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    Bench Press Grip/Chest Training Q

    Two questions:

    1.Where should one place his hands to get the most effective chest training. Should my hands be about shoulder width on the bar when extended?

    2.I'm training chest every 5 days as follows:
    5 sets of bench press (6-8 reps each heavy)
    Every other week i'll make my final set only 2 reps heavy.
    4 sets of incline dumbell (6-8 reps each heavy)
    3 sets of incline flies (about 8 or 9 reps each)
    2 sets of unweighted dips to failure (usually 12-15 reps each)

    I train to failure on all my sets, my question is am I overtraining?
    Should I cut down on my sets because i'm training at relatively high intesity.
    My goals are for my bench to go up. And more mass in the chest.
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  2. #2
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    Duncans Donuts's Avatar


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    If you have a wide grip, you aren't improving the stretch of the pecs. Maybe try some dumbell presses, which will allow for a better pectoral contraction. I do a lot of close grip bench presses, but they are considered a tricep exercise, because they will fatigue before your chest does.

    In my opinion, especially if you are going to failure, you are doing o much volume. 14 total sets just for you chest? 6-9 would probably be a more effective range if you are trying to train to failure on each set.
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  3. #3
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    Agree with DD, and might think about switching one of the incline movements to decline, like the DB inclines to DB declines. Especially if you are doing a lot of shoulder sets, you will cranking the doo-doo out of your shoulder.
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  4. #4
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    I only do 8 sets for my chest, and it seems to be plenty. I think 6-9 is a good range to toy with as specified by Duncans Donuts. I also agree that you may want to use dumbells and decline movements. Flys are also nice, but I try to stick to pressing movements for the most part.
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