Other than your chest, what is the most important muscle to workout for a BIG bench?

**god hand** · 11-06-2005, 11:03 AM

From doing reseach with my own body, I think its the lats.

**Mudge** · 11-06-2005, 11:10 AM

In a compound lift its hard to say just one muscle is more important than another, if there is one weak link in the chain the lift wont happen.

Without triceps there is no lockout.

Forearms should not be doing work on the bench press. Center the weight over the joint so that there is no real stress there.

**LAM** · 11-06-2005, 11:10 AM

triceps, lats are only used to stablize. when I was 18 benching 400 I did almost nothing for back except lat pulldowns and db pullovers.

**god hand** · 11-06-2005, 11:27 AM

Originally Posted by LAM

when I was 18 benching 400

Really? How much did you weight?

**TJ Cline** · 11-06-2005, 11:51 AM

Originally Posted by LAM

triceps, lats are only used to stablize. when I was 18 benching 400 I did almost nothing for back except lat pulldowns and db pullovers.

Fucker you hit it a year before I did

**BigDyl** · 11-06-2005, 11:53 AM

Originally Posted by ForemanRules

Fucker you hit it a year before I did

**Dale Mabry** · 11-06-2005, 11:56 AM

Originally Posted by LAM

when I was 18 benching 400 I

Got it a month before me, I was 19 months old.

**TJ Cline** · 11-06-2005, 12:01 PM

Originally Posted by BigDyl

don't make me take you out ninja style...

**LAM** · 11-06-2005, 12:34 PM

Originally Posted by god hand

Really? How much did you weight?

5'10 205 lbs @ 7%. needless to say I got crazy pussy in college !

**BigDyl** · 11-06-2005, 01:18 PM

Originally Posted by ForemanRules

don't make me take you out ninja style...

My last name is Gracie...

**TJ Cline** · 11-06-2005, 01:21 PM

Originally Posted by LAM

5'10 205 lbs @ 7%. needless to say I got crazy pussy in college !

and you were 1lb lighter than I was

**luke69duke69** · 11-06-2005, 04:56 PM

You need triceps definitely but don't you think since most guys tend to go wide on a big bench and the wider you go the more you rely on the shoulders...??

**Tough Old Man** · 11-06-2005, 05:56 PM

Originally Posted by LAM

triceps, lats are only used to stablize. when I was 18 benching 400 I did almost nothing for back except lat pulldowns and db pullovers.

Strong ass bitch

**Tough Old Man** · 11-06-2005, 06:01 PM

Originally Posted by god hand

From doing reseach with my own body, I think its the lats.

This was just posted a couple of weeks ago by Dale. Read it will and it will give you all the info you need
http://www.usapowerlifting.com/newsl.../coaching.html

PT

**gr81** · 11-06-2005, 06:07 PM

triceps, lats are only used to stablize. when I was 18 benching 400 I did almost nothing for back except lat pulldowns and db pullovers.

Look her folks, the pec muscles have almost zero bearing on how much you can bench, their function is to spread the rib cage, NOT to press. A big bench is ALL about triceps and upper back, no question about it. And due respect but just b/c one person says that they bench big, which I am sure they did, and they didn't focus on their back training, that means absolutely nothing, its the exception, not the rule. Its simple biomechanics

**Squaggleboggin** · 11-06-2005, 06:25 PM

Originally Posted by gr81

Look her folks, the pec muscles have almost zero bearing on how much you can bench, their function is to spread the rib cage, NOT to press. A big bench is ALL about triceps and upper back, no question about it. And due respect but just b/c one person says that they bench big, which I am sure they did, and they didn't focus on their back training, that means absolutely nothing, its the exception, not the rule. Its simple biomechanics

Plenty of people have fairly large benches without back training though. I'm not saying this is ideal, but it's certainly possible.

**BigDyl** · 11-06-2005, 06:30 PM

Originally Posted by gr81

Look her folks, the pec muscles have almost zero bearing on how much you can bench, their function is to spread the rib cage, NOT to press. A big bench is ALL about triceps and upper back, no question about it. And due respect but just b/c one person says that they bench big, which I am sure they did, and they didn't focus on their back training, that means absolutely nothing, its the exception, not the rule. Its simple biomechanics

**LAM** · 11-06-2005, 07:01 PM

Originally Posted by Squaggleboggin

Plenty of people have fairly large benches without back training though. I'm not saying this is ideal, but it's certainly possible.

you can go to just about any university and I guarantee that 95% of the big benchers do very little back training. big benching has more to do with technique then it does with overall upper body strength and of course the biomechanics of the individual.

**min0 lee** · 11-06-2005, 07:39 PM

Originally Posted by LAM

triceps, lats are only used to stablize. when I was 18 benching 400 I did almost nothing for back except lat pulldowns and db pullovers.

Damn, I guess I need a new career. I'm 40 and I am struggling to get to 3 plates on each side.

Oh, and back to the topic I would have to say triceps play a huge role.

**LAM** · 11-06-2005, 07:47 PM

when benching PL style the triceps do play a HUGE role...

**AKIRA** · 11-06-2005, 08:19 PM

Originally Posted by Squaggleboggin

Plenty of people have fairly large benches without back training though. I'm not saying this is ideal, but it's certainly possible.

From the age 17-20 I never did back, but did do chest. But my back was huge. And I never noticed until my prick friend accidently gave me that compliment.

**AKIRA** · 11-06-2005, 08:20 PM

Originally Posted by gr81

Look her folks, the pec muscles have almost zero bearing on how much you can bench, their function is to spread the rib cage, NOT to press. A big bench is ALL about triceps and upper back, no question about it.

Hmm. Cant wait to hear the replies on this one.

**TJ Cline** · 11-06-2005, 08:51 PM

Originally Posted by AKIRA

Hmm. Cant wait to hear the replies on this one.

I think he was kidding

**min0 lee** · 11-06-2005, 09:03 PM

Originally Posted by ForemanRules

I think he was kidding

Your cold.

**CowPimp** · 11-06-2005, 09:44 PM

It's whichever is the weak link for you. I think those who train their bench press properly see triceps as the limiting factor most often. It used to be lats for me when I was doing Westside. I worked on starting strength and focused on rowing a lot, and the triceps soon emerged as my next weak link, which seemed to be much harder to overcome.

**BigDyl** · 11-06-2005, 09:49 PM

Originally Posted by min0 lee

Damn, I guess I need a new career. I'm 40 and I am struggling to get to 3 plates on each side.

Oh, and back to the topic I would have to say triceps play a huge role.

Weakling!

**BigDyl** · 11-06-2005, 09:50 PM

Originally Posted by CowPimp

It's whichever is the weak link for you. I think those who train their bench press properly see triceps as the limiting factor most often. It used to be lats for me when I was doing Westside. I worked on starting strength and focused on rowing a lot, and the triceps soon emerged as my next weak link, which seemed to be much harder to overcome.

I think tricepts are also my weak link now. So here is my theory, tell me what you think: If the tricepts are the weak link, why not do close grip bench, until they are NOT your weakest link, then go back to a wider grip.

**min0 lee** · 11-06-2005, 10:49 PM

I do close grips just for triceps, it seems to help my bench.

**juggernaut2005** · 11-07-2005, 06:25 AM

you forgot to add lowerback/back. Its just as important as triceps IMO. My bench went up a few after I started deadlifting

**Squaggleboggin** · 11-07-2005, 10:14 AM

Originally Posted by min0 lee

I do close grips just for triceps, it seems to help my bench.

I was thinking of replacing my bottom benches with CG bottom benches because my triceps seem to be lacking. How close do you usually space your hands for these? I was thinking just outside of the innermost knurl (so about 5-6" apart).

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