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07.07.2014

Wide grip bench press bad for shoulders, body fat burning - Within Minutes

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The close-grip bench press is one of the few compound (or multijoint) exercises for the triceps. If your grip is more narrow than say, 8–10 inches, you need to spread your hands out along the bar.
In my opinion, the bench press is by far the most technically challenging movement of the three powerlifts. Each of these five distinct contact points present critical technical issues worthy of analysis and careful thought.
While Part IV has already established that as wide of a grip as possible should be used, I will briefly note that some part of the forefinger must be in contact with the “power rings” which are spaced 81cm apart on a properly marked bar. In order to minimize any moment force on the wrist joint, the bar must be placed as close to the heel of the palm as possible.
The long and short of it is that, so long as you put the bar at the heel of your palm anyway, the suicide grip provides no competitive advantage. Notice how the thumbless grip (bottom) is actually further away from the wrist joint than the properly utilized thumbs-around grip (top). The reason for this is that, in order to maintain a position where the elbows are under the bar, the reverse-grip necessitates a much longer moment arm between the bar and the shoulder. The reverse-grip bench (left) creates a much longer moment arm between the bar and the shoulder (represented by the white arrow). It is my personal opinion that for all but the tallest and widest lifters, the wide grip bench press should not be performed without the use of wrist wraps. It is important to note that many federations require the head to remain flat on the bench throughout the movement. Unfortunately, there is no clear cut answer on what to do with your head during the bench press. For those of you with a “low” touch point (further away from the shoulder), raising the head can be advantageous.
However, if you tend to bench in more of a straight line, with a touch point closer to the shoulders, I’d strongly recommend against lifting the head. The ability to set a high, tight arch is probably the single most important technical aspect of the competitive powerlifting style bench press. Tucking your feet behind you tends to produce the largest overall arch because it allows for greater hyperextension of the lower parts of the spine (both thoracic and lumbar).
Having your feet out in front doesn’t tend to allow for the same level of arching, but it does allow for a more solid interface with the ground.
While there are a thousand subtle variations of how to set-up an arch, I’m going show you two of the best methods: the slide through and feet on the bench. Lately there has been a great deal of controversy over whether or not the lats actively contribute to moving the bar at the bottom of the bench press.
When you “break the bar”, you internally rotate your shoulders and this motion tends to lock down the lats. Virtually every important technical aspect of bench press execution has to do with either where you touch your chest or how you touch your chest.
One of the most frequently given cues in the bench press has to do with “tucking” the elbows.
Lifters who employ the sink and jolt technique usually do so to compensate for a weak RoM right off the chest.
Personally, I’d rather see lifters flatten out their force curve through their training rather than their technique.


We’ve now covered some of the most relevant and important aspects of the most technically challenging powerlift: the bench press. The triceps have three distinct heads, the lateral, medial and long heads, and all three are called upon for maximal recruitment during the close-grip version of the bench; few moves will overload this trio of muscles better. Hit the close-grip bench press early in your triceps routine when your muscles are freshest.
While I’ll do my best to convey these complex topics in stream-lined article form, if you find yourself wanting more, note that Starting Strength contains 300+ pages of this type of discussion.
Because of this, the bench press is also the powerlift where you will see the greatest technical variety. If you’ve read Part IV of the technique series regarding bench press mechanics, you probably do as well. If you need a refresher on the technical rules of the bench press in powerlifting competition, please refer to this article. In fact, proper grip technique entails first placing the bar at the end of the hand and only then wrapping the fingers around the bar. In lifters with smaller frames, wider grips tend to produce radial deviation of the wrist joint. However, I do think it is relatively clear that particular styles benefit more from the raised head than others. The remaining positions of the as-of-yet undiscussed contact points, the shoulders, butt, and feet, are completely dependent on the arching method selected. For all forms of benching, the shoulders should be held in a position of maximal scapular retraction. First, it increases the stability of your shoulders on the bench by tightening the upperback. With this method, the lifter waits until he is given the press command before he initiates his full leg drive.
As long as you don’t sink it further after the press command, there is nothing in the rulebook that says you can’t do this.
Generally, when lifters sink, they relax the entire chain and, then, when given the press command they try to quickly JOLT the system tight again.
The jolt messes up the rest of the range of motion but as long as they can beat their sticking point, it is worth it for them. In this manner, they can keep the more efficient, “tighter” bench set up while still getting past those sticking points. Now, I want to walk-through a competition bench press rep, step-by-step to make sure that the entire process is crystalized in your mind. Julia Ladewski December 5, 2012 · 8 Comments When it comes to bench press, there are several technical things that tend to be holding most people back. However, too many bodybuilders use a very close grip (less than 6 inches apart), thinking that the closer the hands are on the bar, the more emphasis is placed upon the triceps to do the work. And because of this, many would suggest that it simply isn’t possible to prescribe an optimal model for powerlifting that can be applied across populations. For reasons put forth there, the wide-grip, arched-back bench press will be considered the optimal, and preferred, technique for the purposes of powerlifting for the remainder of this article.
Put another way, the reverse-grip is really only useful for those whose shoulder health does not permit a prone grip.
Well, the same logic can be applied if you prefer to touch low in order to have the shortest range of motion possible.


Second, the active retraction will pull the shoulders themselves further back into the joint socket which will decrease your overall range of motion. With more of the weight on your traps, you tend to get a higher “chest” position closer to the shoulder even though the overall height of the arch is less.
If you’re unfamiliar with the concept, leg drive, as it pertains to the bench press, is literally the active engagement of the lowerbody by pushing the ground with your feet.
It is harder to bench with the wrist out of line with the elbows and the lifter will perceive this fact. However, research confirms that lifters who use a grip with their hands 6 inches apart or closer actually used no more triceps musculature than those who used a grip just slightly less than a shoulder width.
The best alternative is to split the difference between a super narrow and a standard grip, which should fall somewhere between 8–10 inches.
If the bar rests in the back of the hand, switching to a suicide grip will indeed increase efficiency.
Not only that, the muscles of the neck can actually contribute to the movement itself if you dig them into the bench during the press.
The force transferred from your legs tightens up your entire body and translates to a bigger arch and a higher chest position.
Additionally, holding your breath increases intra-abdominal pressure which improves stability and thus force transfer. In fact, the only increase the super-close grip actually proved was in the amount of stress on the wrist and elbow joints.
And after your multijoint moves, do isolation exercises such as pressdowns and overhead extensions to flush the triceps full of fluid. This is one reason people talk about “pushing the bench away from you” rather than pushing the bar away from you.
Raw lifters don’t deal with these forces and, generally speaking, they don’t need to be cued to “tuck” — at all. Women tend to place their hands about shoulder width apart and men tend to grab the bar wide. Such cues improve overall tightness, muscular recruitment, and thus force transfer and the amount of weight you lift. The less slack the system has, the less force will be lost tightening that slack and this directly translates to more weight being lifted.
Their hands are shoulder width apart, up by the forehead and the elbows go out to the side. This is typically because their triceps are weak, so the only thing left to do is to put all the stress on the shoulders. Even changing up the grip by an inch will force you to get stronger in different positions.
Your email address will never be shared About Julia Ladewski Julia is a Sports Performance Coach and former Division I Strength Coach. I like going a smidge wider than recommended here, but that’ because I really want to work the pec with less tricep involvement.



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