Bench Press

Charger · 09-07-2001, 05:57 PM

I changed my form on bench press and it has really helped. I went to a more narrow grip and I keep my elbows tucked in and bring the bar down almost below my pecs. Anybody else tried this? My bench has went up and my tri's have grown.

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Can't never did nothin,(Dedicated to my father)

Scotty the Body · 09-07-2001, 06:46 PM

Kind of sounds like your putting more of the lift on your tri's, I know I can narrow grip bench just as much if not more than regular bench.

I've found using DB for bench work has really helped me out.

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Just another day in the gutter

**Prince** · 09-07-2001, 06:51 PM

A more narrow grip will incorporate more triceps, tucking your elbows in will incorporate more shoulders.
So, I cannot see how that would increase your bench press. I do see it emphasizing more triceps and shoulders.

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Just because the majority believes it, does not make it true!

Charger · 09-08-2001, 03:29 AM

Quote:

Originally posted by Prince:
A more narrow grip will incorporate more triceps, tucking your elbows in will incorporate more shoulders.
So, I cannot see how that would increase your bench press. I do see it emphasizing more triceps and shoulders.

Exactly! I first changed my grip because of a guy at our gym. He would do this and his tri's were just huge. My tri's have been lagging behind(arms in general)so I thought I'd try it.
At first my bench went down but I stuck with it and now it's making good improvement. I noticed my reps going up quickly so I went for a one rep max and it went up 5lbs, then another 5 this week. My skulls have gone up 20lbs and my tri's are showing improvement.
Now I'm wondering what would happen if I change back to a wide grip? My bench should improve more

I think I will stick with this untul the end of the month and try out my theory.
Scotty, I like DB's too and include them in every chest workout but I can't do the heavy weight with them. I've been using them for incline or even decline, yes, I said decline.

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Can't never did nothin,(Dedicated to my father)

**Prince** · 09-08-2001, 10:05 AM

Well, maybe you're one of those people that do not have good leverage for benching. Many factors involved, bone length, tendon attachment, etc. Some poeple just have natural leverage for this movement, others don't.
If you're going to use the narrow grip, you should find an alternative exercise for chest, such as dumbbell flyes.

------------------
Just because the majority believes it, does not make it true!

09-07-2001, 05:57 PM	#1
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	Bench Press I changed my form on bench press and it has really helped. I went to a more narrow grip and I keep my elbows tucked in and bring the bar down almost below my pecs. Anybody else tried this? My bench has went up and my tri's have grown. ------------------ Can't never did nothin,(Dedicated to my father)

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09-07-2001, 06:46 PM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Kind of sounds like your putting more of the lift on your tri's, I know I can narrow grip bench just as much if not more than regular bench. I've found using DB for bench work has really helped me out. ------------------ Just another day in the gutter

09-07-2001, 06:51 PM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,981 Blog Entries: 25 Photos: 320	A more narrow grip will incorporate more triceps, tucking your elbows in will incorporate more shoulders. So, I cannot see how that would increase your bench press. I do see it emphasizing more triceps and shoulders. ------------------ Just because the majority believes it, does not make it true!

09-08-2001, 10:05 AM	#5
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,981 Blog Entries: 25 Photos: 320	Well, maybe you're one of those people that do not have good leverage for benching. Many factors involved, bone length, tendon attachment, etc. Some poeple just have natural leverage for this movement, others don't. If you're going to use the narrow grip, you should find an alternative exercise for chest, such as dumbbell flyes. ------------------ Just because the majority believes it, does not make it true!