whats the diff

[mustangdan]

i have a question, what is the difference between close grip or wide grip bench press? they both work the chest right? so... it seems more deficult for me to do th ewide grip then the close. i have been told it should be easier, but it isnt

 

[steel]

i think close grip emphasizes the triceps more. wide grip is sometimes harder i find because your not directly 'under' it if you know what i mean? - it seems to be easier to lift the weight if you position arms shoulder width apart, think theres better range of motion or something. hopefully someone a bit more helpfull will answer it for you in more detail. sorry!

 

[ZECH]

yes the closer your grip is together, it will work the triceps more. If you want to increase your bench, do close grips and work your triceps.

 

[GAOUTLAW]

close grip works inner pecs and triceps. wide grip works outter pecs and is hard on the shoulders.

 

[mustangdan]

so wide grip is bad? hard on the shoulders.... like works them harder or is bad on them? i want to get bigger pecks so i should....wide or close?

 

[mustangdan]

also, i mentioned this before, but what is the deal with weight. i heard less weight more reps give you deffinition, and more weight les reps give you bulk. now i hear that has nothing to do with it, that you only get deff. form your diet. whats that about. then what do i have to eat to get the defined look? lol

 

[steel]

there not bad no, you can always lower the weight a bit if you want! if i was you i would mix it up a bit- normal, wide grip and close grip. i find close grip was quite dificult at first but you adapt and it pays off in the end

 

[steel]

you get tonned from low body fat which is best achived through diet

 

[mustangdan]

well, how about this... 2 cups cheerios, 1 yogurt. then... bowl of soup, 15 ritz crackers, an apple, a mt.dew, and maybe a pudding cup. everyday, befor work out. it comes out to be like 1,035+ calories. is that good or shoul i change that?

 

[steel]

not sure i understand propely - do you restrict your daily calories to only around 1000kcals or is that just pre-workout? wheres the protein? do you take any supplements?

 

[mustangdan]

not sure i understand propely - do you restrict your daily calories to only around 1000kcals or is that just pre-workout? wheres the protein? do you take any supplements?

no that is all pre workout. i work from 7am - 330pm and we have a pretty nice gym at work so from 330p-430p i work out then go home and by that and i shower change blag blah its like 5-530p. and i eat meals like chicken or steaks, or porks, what ever and eat them w/ sides of brocolli or corn or grean beans, or mixed vegies potatos. i hear if you want to loose weight then keep intake at low or to keep where you are at and if you want to gain, the n intake the amount you want, ie 210lbs then eat 2100 cal, or if i want to be 160lbs the 1600 cal. so what am i if anything doing wrong or should i change?

 

[PWGriffin]

i hear if you want to loose weight then keep intake at low or to keep where you are at and if you want to gain, the n intake the amount you want, ie 210lbs then eat 2100 cal, or if i want to be 160lbs the 1600 cal. so what am i if anything doing wrong or should i change?

Whoa that's WAY off on those calories bud...The rule of thumb is....if ur trying to bulk...take in 18-20 times ur bodyweight in calories daily...and at least a gram of protein for every pound you weight daily...tons of carbs and good fats too.....now if ur trying to lose weight...you should visit the diet and nutrition section of the forum and check out the formula to see what ur maintenance cals would be...You want to be at or below this to start losing weight, but be careful not to lose too much too fast as you will risk serious amounts of muscle loss in the process.

And yes, diet is everything. Ur training program could remain constant, but ur diet is going to determine whether you get bigger or smaller or more defined or stay exactly the same.

 

[mustangdan]

well, im 172 and ide like to get to and stay @165ish. like i mentioned in other threads, i want the marlon brando look in a street car.... so im not fat, just a little flab over my abs. i would be happy at the weight im at if i could get rid of the flab. and define what muscle i have.

 

[CowPimp]

close grip works inner pecs and triceps. wide grip works outter pecs and is hard on the shoulders.

Nonsense. There are no inner and out pecs. The is a sternal and clavicular head, or as many say upper and lower. Of course, emphasizing the upper and lower chest heads is totally debatable; and it has been debated on here a hundred times. I used to believe it was completely asinine, but now I'm unsure. Of course, I'm not a bodybuilder, so I could care less anyway.

 

[mustangdan]

what about incline and decline presses. what do they do?

 

[Boost777]

They both work your pecs. What cowpimp is saying is that there's a debate whether or not you can isolate different parts of a muscle, like incline doing upper pecs, and decline doing lower pecs. I personally don't like decline, I don't like the range of motion. I tend to stick with flat and incline angles when doing chest.

 

[GAOUTLAW]

Nonsense. There are no inner and out pecs. The is a sternal and clavicular head, or as many say upper and lower. Of course, emphasizing the upper and lower chest heads is totally debatable; and it has been debated on here a hundred times. I used to believe it was completely asinine, but now I'm unsure. Of course, I'm not a bodybuilder, so I could care less anyway.

Wide grip does work the outer part of your chest and inner the inner most part. Wheter there is a muscle named outer of inner pec i don't think so but those regions of the pectoral muscle are affected by those excersises

 

[KEFE]

Wider the grip wider the chest is workin.incline is lower chest.decline is hicher chest.

 

[CowPimp]

Wide grip does work the outer part of your chest and inner the inner most part. Wheter there is a muscle named outer of inner pec i don't think so but those regions of the pectoral muscle are affected by those excersises

Even if this were theoretically true, which it isn't, you cannot make a muscle grow in certain portions without growth throughout the entire muscle. You cannot shape a muscle.

Where did you hear such unscientific, evidence lacking, steroid clouded garbage?

 

[CowPimp]

what about incline and decline presses. what do they do?

Decline presses are supposed to involve your chest to a larger degree than a flat bench press.

Incline presses use your anterior delts more, and some say that the clavicular head of your pecs takes more of a beating.

A wide grip allows you to involve some transverse adduction, which is one of the prime functions of the chest. So, this generally allows a greater recruitement of the pecs.

A closer grip allows for training the shoulder flexion function of the pecs and anterior delts to a large degree, and it also places more stress on the triceps. The range of motion is also increased.

 

[squanto]

Wide grip does work the outer part of your chest and inner the inner most part. Wheter there is a muscle named outer of inner pec i don't think so but those regions of the pectoral muscle are affected by those excersises

no