wide or close bench?

[mistah187]

ive been hitting it for a long time. my strength has continually gone up but my chest has never really gotten that big. i recently met a dude at the gym that told me to bench in close about shoulder width apart and bend my elbows out away from eachother. he said that going wide with your grip is old school and out dated. now every one has their own ways but this fool is huge. like 265 8 % bf im guessing.
he also said going wide just tears your shoulders up.

 

[theattrition]

I do wide myself for chest, and close grip for Tri's... make sure your using your chest and squeeze to push up and focus mind muscle connection. A lot of people use more of their arms and shoulder instead of their chest. Make that chest contraction. You will be able to feel the difference. If you need to drop weight, drop it.

 

[IronReps]

I guess properly working your chest is outdated. The closer your arms come in, the more triceps come into play.

 

[theattrition]

I agree with iron

 

[mistah187]

That is how I feel as well. It was just different . It's not just bringing your grip closer and when u go down your elbows come close to your body like close grip for tris. You actually have your elbows move away from each side of your body... if that makes sense. It's kinda hard to explain. It was just something I had never heard before. If u watch Cutler he tends to Do it.

 

[pirovoliko]

I like to focus on arching my back a bit during the movement for a better stretch. Thoughts?

 

[BigKentucky]

Ass touching and back slightly arched on the bench...
Grip shoulder width apart...
Elbows tucked in to the body...
Feet bowed in and level with your ass...

This is a POWER position. All Heavy benchers' lift this way...

The further a body part is away from the body the slower and weaker it is. (Just like a figure skater who spins in one spot...when the arms are tucked in they move super fast..arms out they slow down)

In the big picture my bench is not all that great...but I have doubled 560 lbs without a suit, belt or wraps with the suicide grip.

My only critique of dude in the picture is that his head should be flat on the bench....in the position he is in he could do some major damage to his neck....

 

[Harnold]

benching for strength or appearance

a lot may disagree, but in my experience, as I was looking for more results in the appearance of my chest, I concentrated on more incline chest as well as dumbbell which I found to give me a better stretch. old Vince Gironda swore by benching to the neck as an overall chest developer. obviously not as heavy weights possible, but it does work.

I had a shoulder injury from heavy and poor form benching, but I was still able to do incline stuff. that's when I first started to see real development. unless you like bench for strength training, or just like to bench, I believe that flat bench, unless a power lifter, is more of a foundation builder. once you have a solid foundation, start to shape it. again, lots will disagree with me, but many people I see have great middle/lower chest development, but lack upper chest development.
just my humble opinion, but give it a try if a well developed chest is what your after. you can always go back to flat bench later.2cnts.

 

[pirovoliko]

Good point. I also only do inc and dec both bb and DB and focus on the back arch for that good stretch. Thats what got me results. Also, DB first - but thats just me.

 

[gadogs83]

I do wide myself for chest, and close grip for Tri's... make sure your using your chest and squeeze to push up and focus mind muscle connection. A lot of people use more of their arms and shoulder instead of their chest. Make that chest contraction. You will be able to feel the difference. If you need to drop weight, drop it.

i second that

 

[A.B]

I have had shoulder injuries that have made me have to alter my bench years a go to a closer grip. As long as you have a full range and get the stretch of the pec during the lift youre doing it right

 

[Santaklaus]

a lot may disagree, but in my experience, as I was looking for more results in the appearance of my chest, I concentrated on more incline chest as well as dumbbell which I found to give me a better stretch. old Vince Gironda swore by benching to the neck as an overall chest developer. obviously not as heavy weights possible, but it does work.

I had a shoulder injury from heavy and poor form benching, but I was still able to do incline stuff. that's when I first started to see real development. unless you like bench for strength training, or just like to bench, I believe that flat bench, unless a power lifter, is more of a foundation builder. once you have a solid foundation, start to shape it. again, lots will disagree with me, but many people I see have great middle/lower chest development, but lack upper chest development.
just my humble opinion, but give it a try if a well developed chest is what your after. you can always go back to flat bench later.2cnts.

I agree with my man Harnold here.. Now a days I only "burn out" with regular flat bench.. I hit incline first, then decline, Pec Deck flys, low cable chest flys and last Dumbell presses.

 

[thgoance]

closer is easier on the shoulders(in terms of pain).
real close is a triceps exercise(a good one)

 

[donjob]

i would not flare your elbows out no matter where your grip is at. you are going to get more power by having your elbows closer to your body (i don't mean right by your body though, about 45 degrees). yes a wider grip incorporates shoulders more and puts alot of strain on them, closer grip hits tris more. bench is considered a chest exercise, but your tris and shoulders are incorporated more and are doing most of the work. remember it is a compound movement. if you want chest development, go with squeezing exercises like cable flies and DB flies. don't flare your elbows out though man, you are just going to tear your rotator cuff up

 

[WestCoastActive]

wide= more chest Close= more tri's

 

[Live2Train]

You want your chest to grow, do champagnes. I guarantee you will get some growth when you start doing them. If you don't know how to do them, look at my post (Live2Trains routine) posted in this section of the forum.

 

[SquadLeader]

My bench form is a little wider you need to focus on pushing the muscle out when you lift the bar

 

[heavylifts]

Wider can tear your shoulders you really need to make sure your whole body adjusts to the weight you lift.