bench grip techniques

[khrolix]

While I was searching for local bench press competitions, I came across this article about Ryan Kennelly--the first man to bench press 800lbs. On the page it talked of three grips: close, medium, and competition. Your 'reg' grip = comepition. 'Medium' = 2 inches in from there, and 'close' is another 2 in.

"The close grip is mostly used when training the head of the triceps.The medium grip is used in every other training lift that we perform in the gym. The close & medium grips will really make your triceps very strong and your explosive speed will increase once your triceps adapt to the workloads.."

Sound like BS? I was thinking of messing w/ my grips and seeing what it does for me, but I dont want to waste my time if it's theoretical bs. Input?

[phillyrex]

I often try different grips, not just on flat bench, but also on incline and military press. I believe it is sometimes good to vary an exercise. (but too close a grip will work the tri's more than the pecs)

[Renegade68]

Nah - not BS. CGBP - close grip bench press - is really great for working triceps. The medium grip they speak of will help you. For some its 2" for others it may 1 1/2 or 2 1/2. Depends on the person. Its obviously different for someone 5'5" and 140 than for someone 6'3" and 255.


Try CGBP on the next day you work triceps. You'll like them.

Also don't be afraid to vary your grip on benches, from a little closer to a little wider.

[musclesntx]

One of my common bench press workouts:

pinkies 1" inside the rings
3x3

ring fingers on the rings
3x3

index fingers on the rings (or maybe a bit wider)
3x3

[virus]

How about trying them out for yourself? If you do close grip, i'll bet my left and right sac you'll feel stress and burn in the tricep region. Me personally I bench x2 a week, cgbp on tri day and on chest day, I go 2.5-3 inches from shoulder width for grip. The paint on my bar is clearly visible on where I put my hands lol.

Bench is weird for some people as their preferences are different. I know people (me for example) who keep the elbows tucked in, others I know don't and etc. Feel free to try out n see whats best for you.

[RyanLRams]

Originally Posted by virus

How about trying them out for yourself? If you do close grip, i'll bet my left and right sac you'll feel stress and burn in the tricep region....

Really? That's very weird. What kind of steroids do you take to give you two sacs?

[musclesntx]

Originally Posted by RyanLRams

Really? That's very weird. What kind of steroids do you take to give you two sacs?

Chuck Norris has 3 testicles, but they're all 3 in one sac

[khrolix]

Im going to hit up the gym tommorrow so I'll see how the new grip works along w/ this new supp i will be trying out called Nitro-tech--made by muscle tech; someone told me this stuff was sht right after i bought it, but it was some skinny emo kid, so who knows.

[Renegade68]

Originally Posted by khrolix

Im going to hit up the gym tommorrow so I'll see how the new grip works along w/ this new supp i will be trying out called Nitro-tech--made by muscle tech; someone told me this stuff was sht right after i bought it, but it was some skinny emo kid, so who knows.

Really? Nitro Tech huh? Sounds like an expensive Muscletech name for protein powder.

[virus]

Originally Posted by RyanLRams

Really? That's very weird. What kind of steroids do you take to give you two sacs?

Nah, just take Milk Thistle...

[musclesntx]

Originally Posted by virus

Nah, just take Milk Thistle...

Man, I'm terribly allergic to milk thistle.

[khrolix]

Originally Posted by Renegade68

Really? Nitro Tech huh? Sounds like an expensive Muscletech name for protein powder.

Yeah it was 45 dollars for a 2lb tub, i got the person at gnc to swipe there card so it came down to 36 or something like that.

[Renegade68]

Originally Posted by khrolix

Yeah it was 45 dollars for a 2lb tub, i got the person at gnc to swipe there card so it came down to 36 or something like that.

I was being sarcastic. You paid too much. Mu$cletech makes a decent product most of the time, but its way overpriced. Even with the discount.

[joemomma]

Agreed. Muscletech does make good stuff, but you can generally find the same supp from another company for much cheaper.

[khrolix]

I felt like crossing into new waters so i felt like 'meh why not?' Nothing else stood out to me, so i just went with it. Anyway i tried the close grip--after my routine, it literally felt like my tri's wanted to explode out of my arms .

[BigMikeD]

Originally Posted by musclesntx

One of my common bench press workouts:

pinkies 1" inside the rings
3x3

ring fingers on the rings
3x3

index fingers on the rings (or maybe a bit wider)
3x3

ey, what kind of adjustment do you make on the weight as you go through this? its a lot of sets so i would think that by the time you're on that wide grip that you gotta be pretty gassed right?

[musclesntx]

Originally Posted by BigMikeD

ey, what kind of adjustment do you make on the weight as you go through this? its a lot of sets so i would think that by the time you're on that wide grip that you gotta be pretty gassed right?

Once I'm warm, I know what my worksets are. If I were doing this workout today, I'd do all 9 sets with about 465... I find a weight where I can do at least 7 to all of the sets. Then I increase it the next week...

[Renegade68]

Originally Posted by musclesntx

Once I'm warm, I know what my worksets are. If I were doing this workout today, I'd do all 9 sets with about 465... I find a weight where I can do at least 7 to all of the sets. Then I increase it the next week...

It just makes me sick that you bench that much. I can barely rack dead that. LOL.

[BigMikeD]

Originally Posted by musclesntx

Once I'm warm, I know what my worksets are. If I were doing this workout today, I'd do all 9 sets with about 465... I find a weight where I can do at least 7 to all of the sets. Then I increase it the next week...

THANKS... my girlfriend was just reading this over my shoulder and asked me

"Can you bench press 465lbs?"

of course my answer was "pfffft!............yes"

[Renegade68]

Originally Posted by BigMikeD