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That will require more so a diet adjustment rather than fancy exercises for the abs.

I've always felt weird if my bench grip was too wide, to the point where I'd lift less than if my grip was just right, despite of the benefit of having less ROM during the wider grip.

You mention you lift in the evening, ever consider trying to train in the morning? This may be good for you as you are up extremely early anyway. In some, lifting later in the day may actually cause or contribute to sleeping problems or falling asleep issues. Also, by training early morning...

4 weeks out of the gym is nothing provided you stick to a decent diet, you shouldn't loose much. I'd be more concerned about gains depleting from the pain meds they give you for that injury, that can make you shrivel up pretty good and kill your appetite if used for longer than a week.

Hey guys and lads. I've been working out on and off (mostly on) for the past 10 years. When I was in my early 20s I mostly trained to look good but as of the past few years, having a mostly sit down job, I do it to feel good and to stay healthy. As someone who doesn't like change very much...