wide grip bench press accessory

Expandable with Accessories: The Olympic Bench includes the front tube adaptor that accepts all Powertec Attachments. For example, if the distance between your shoulders is 40cm, and you grab the bar 80cm apart from index finger to index finger (2X the distance), then this would be considered a wide grip bench press. Wider grip will provide better muscle development than a close grip. As you bring the barbell toward your chest, try and not to slow down into your touchpoint. PowerliftingTechnique.com also participates in affiliate programs with Bluehost, Clickbank, CJ, ShareASale, and other sites. If you’re interested in learning about the bench press arch, how to implement it, and some of its benefits, read our in-depth guide HERE. Barbell Row with your grip narrower than on the Bench Press but wider than on the Deadlift. You need to consider your own arm length when determining your ideal grip width for bench press. If your triceps are the weak point in the bench press, then the close-grip bench press will be challenging for you. As we’ve discussed, using a wide grip on bench press will maximally recruit the muscle fibers of the pecs. Therefore, how narrow your grip is on a close grip bench will depend on how wide your grip is normally. However, if you’re used to benching in a narrow grip, and you now want to take your grip out wider, the bar path will change slightly, and you’ll find yourself touching higher on your chest (closer to your nipple line vs. sternum). Effect of grip width on the myoelectric activity of the prime movers in the bench press. Make sure you don’t force a higher touch-point position while benching in the close grip. Casey says this exercise aided his bench press enormously. A similar study comparing the effects of different grip widths on the bench press found that the clavicular and sternocostal heads are best targeted by using a wide grip. Since the shoulder muscles are considered to be primarily activated in the mid-range of the bench press, the incline bench should be used by someone who has a sticking point halfway up. Paramount, CA 90723 (800) 250-6665 [email protected] Wide grip bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Our wide grip bench press standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level. Most powerlifters bench press in a wide grip that’s somewhere between 1.5-2X shoulder-width distance, but your exact grip should be based on your individual body mechanics and personal preferences. Read about how powerlifters train their shoulders. The board bench press utilizes wooden boards to overload the range of motion either through the amount of volume or intensity you can typically handle. Check out the Bench Blokz HERE. It’s the opposite of a touch and go bench press. If you enjoy this article, you’ll probably also like our guide on the 10 BEST BENCH PRESS ACCESSORIES TO INCREASE STRENGTH AND TECHNIQUE and 13 BENCH PRESS CUES FOR MAX STRENGTH. (@cf.powerlift), A post shared by Adam (@hepple_residence), perform more reps using the slingshot before your triceps fatigue, A post shared by Josh Osting (@joshuaosting), THE BENCH PRESS ARCH (HOW TO DO IT, BENEFITS, & IS IT SAFE? Yes, rows. This makes the close-grip bench press a great lift for people with lagging upper chests. Gilbert G, Lees A (2003). This exercise would be a great movement to program on a second bench press day if you’re benching more than once/week. I find it too hard on the elbows. Or wide grip and risk injuries but bench with more weight. Journal of Sport Sciences; 21(4): 299-300. (YES, HERE’S WHY & HOW TO USE THEM). Let’s discuss further! To learn the differences, check out my complete guide to the dead stop bench press. You don’t need to do all of these exercises within the same program, but every few months, you should cycle a new exercise into the rotation that continues to challenge your area of development/weakness. The long pause bench press uses a 3-4 second pause on the chest. For example, if the distance between your shoulders is 40cm, and you grab the bar 80cm apart from index finger to index finger (2X the distance), then this would be considered a wide grip bench press. As a result, use a weight that is 10% less than what you would typically use and do the same sets and reps. Also, I don’t like to program close grip bench press using lower rep ranges. This is why it’s important not to compare your grip width with another person’s, especially if they have a different arm length, which they undoubtedly will. More than the grip itself, lifters who display a limited range of motion in the upper body or have shoulder issues, should modify the load, and then perform stretching techniques and rotator cuff stabilization exercises as they widen their grip. Use a moderate intensity between 60-75% of your 1 rep max, starting on the lower end of this scale in the early part of the training cycle, and progressing to the top end at the later phases. Your lats play a huge role in the bench and if you can add in inch to your back you just took an inch off your stroke. If your hands are 10-12 inches apart, this is the width you would use if you wanted to do a close-grip bench press when training your arms. Pick a low rep range (1-4 reps) and use a weight that you normally can’t do for that prescribed rep range to either a 2 or 3-board. 2008. https://etda.libraries.psu.edu/files/final_submissions/4136. We break it down based on the angle of the bench, grip on the bar, and the specific bench variation. A post shared by Tracy Ford (@tfordfsp) on Jul 18, 2019 at 1:40pm PDT. Therefore, here’s what I recommend when starting to widen your grip on bench press: A wide grip bench press may place the shoulder in a vulnerable position if you lack shoulder mobility or previously had a rotator cuff injury or shoulder impingement. However, the wide grip bench press should purposely exceed this distance for training purposes. Wide grip bench press is number one cause of shoulder problems with experienced lifters. Really? This is why we should use more of a range between 1.5X – 2X shoulder-width distance to determine the optimal grip for bench press. As a powerlifting coach and athlete, I’ve researched and observed some of the best techniques in the World. It’s important to recognize the difference in touch points because if you were to touch the same point on your chest as you were doing in a narrow grip (lower on your chest) it would be a significantly weaker position. 2. Someone with longer arms will want to naturally grip the bar wider than someone with shorter arms. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. Let’s say you have broad shoulders and measure the distance between them at 42cm. One of the obvious points of performance is where you grip the bar. A post shared by JOMA 九馬 [動作優化 肌力訓練 ] (@joma_training) on Apr 8, 2019 at 7:13pm PDT. Can You Do It? However, the exercises covered in this article provide a well-rounded list that targets each aspect of the bench press, from the bottom, mid, and top-end range of motion. A pin press is similar to a dead stop bench press. Raw bench press record holder Julius Maddox shares his favorite accessory exercises, and they include a LOT of rows. The Best Bench Press Tempo (How Fast Should You Bring The Bar Down), 5 Tricks For Bench Pressing With Long Arms, 16 Best Tricep Exercises To Increase Strength On Bench Press, Effect of grip width on the myoelectric activity of the prime movers in the bench press, Maximum grip width regulations in powerlifting discriminate against larger athletes, The affect of Grip Width on Bench Press Performance and Risk of Injury, Start by moving one finger-length wider per side, If it feels comfortable and you’re still maintaining the same level of strength (or increasing), move your grip out another one finger length per side, Continue to do this over several months until you’ve achieved a wide grip that’s somewhere around 2X shoulder-width distance. If you’re losing tension or can’t control where the bar touches on your chest drop the load. A post shared by Laszlo Kincses (@laszlokincses) on Dec 3, 2019 at 8:06am PST. They smash your pecs and triceps, two of the biggies in a bench press. No need to go to extremes here, going out half to a full hand-width each side is enough. As such, if your triceps are the limiting factor in your bench press, then the close grip bench press will be a solid focus for you. Use either the 1 or 2-board to work the mid-range, and use the 2 or 3-board to work the top-end. For lifters lacking shoulder mobility or have a history of shoulder issues, Fees (2008) recommends bench pressing with a grip no wider than 1.5X shoulder-width distance. Wide Grip Position: Hands 4 inches outside shoulder-width or wider The wide grip is the most movement-efficient Bench Press grip to use in terms of … Skeletal Muscle Remodeling in Responses to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations. To make this grip work, your forearms must be close to perpendicular, and your elbows must be close to your sides. If you’re weaker in the bottom end of the bench press, set up the pins closer to the chest level. 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