Bench press max
- 03-14-2012, 03:45 PM
Also, did you think I was suggesting to also go heavy on wide-grip bench? You simply cant. Not that you shouldn't...but that you cant. Widening the grip isolates the pecs by reducing the shoulders and triceps in the movement. I'm not a strength coach, obviously. But I know a thing or two about muscle development, which is one of his problems. From his previous posts, it sounds like he needs to consider muscle growth in the upper chest as he even eluded to himself.
To the OP:
-Wear wrist wraps.
-Don't stack as much weight on there when going wide-grip. All it takes is a little common sense to avoid serious injuries.
-You're 19 years old, and if there is a best time for training hard - it's that age!
As the above fella has mentioned, apparently over-training could be an issue. I doubt it personally. I highly doubt that doing 3-6 sets to failure between 8-12 reps is gonna cause you to over-train especially if you are only training this group once a week. If you were doing it properly and not going too heavy, I'd wager money on it that you would not over-train. But I digress. Do what you want but if you would like for me to show you the progression I made last fall on a natty diet I would be glad to send the before and after pics over email or whatever.
- 03-14-2012, 03:47 PM
03-14-2012, 03:51 PM
03-14-2012, 03:57 PM
And the crazy thing is I know a fella that makes me feel puny. He is 151lbs, two inches taller than me and can flat bench about 330lbs. It's hard to believe but I've seen it. He was only 5lbs shy of the state and national record in his class, too.
03-14-2012, 04:03 PM
M.Ed. Ex Phys
03-14-2012, 04:23 PM
I've skimmed through the thread but couldn't find any mention of your sticking point.
Where are you stalling out during the lift?
03-14-2012, 05:37 PM
03-14-2012, 05:40 PM
03-14-2012, 06:33 PM
Dont really see how it makes much difference. The only grip I'd see as dangerous would be reverse open grip or reverse grip specifically on decline. I've never personally seen either of these grips performed but as for open grip, well, all of the powerlifters around here seem to prefer it. I tried it and learned to like it quickly. Its more comfortable to me now and I feel its safer since the bar is directly centered and inline with my forearm.
03-14-2012, 06:42 PM
Absolutely love close grip with a suicide grip. I tried going back to closed grip and it wasn't the same at all - in fact I tended to flare elbows more, which kind of defeated the purpose, and it felt so ... "natural?"
03-14-2012, 06:46 PM
03-14-2012, 06:56 PM
I do false grip on my warm up sets to really get the triceps involved, but I still like a closed grip on my ME. However, OHP is done completely with a false grip.
M.Ed. Ex Phys
03-14-2012, 08:47 PM
I struggle at the chest ...once I hit the chest and am on the way back up I get stuck but if my spotter barely lifts it then I'm good the rest of the wayOriginally Posted by Gutterpump
03-14-2012, 11:38 PM
I used a closed grip always, except on ohp press. I know a powerlifter that does the same as rodja. Open on warm-ups and closed for ME.
03-15-2012, 07:10 PM
As for the wide grip issues, I understand you can't load the bar with as much weight in a wide grip, but you can absolutely load it heavy, relatively speaking. In addition, with regards to proper bench mechanics (scaps retracted, depressed) the chest is often less of a limiting factor than the tri's. This is just my experiences with those I have worked with which is why I tend to avoid that particular position. I also work with contact athletes so I have to protect their shoulders a little more than your average gym go-er so, in the end, the reward a bigger pecs simply doesn't out weigh the risk. Lastly, lighten up brother. It's a discussion and most of the time there is so right answer; just tools. Just because I disagree with you doesn't make you wrong or me right. I'm wrong all the time and get called on it everyday at work.
03-15-2012, 08:51 PM
03-16-2012, 02:23 PM
03-25-2012, 08:40 PM
Some simple advice:
Take the weight you are currently doing for ~8 reps and decrease it by 15% We will rebuild you.
Set 1 - Warmup
Set 2 - Warmup
Set 3 - Working set 15% less your previous weight that you used to lift with. Don't lift to failure. 10-12 reps
Set 4 - Same as Set 3
Set 1-4 (to failure)
Then do your Pec Decs or flyes
Flat Bench performed at ~10% your old weight. (note the progression)
Sets 1-4 same as week one except drop the reps to about ~10 (as opposed to 10-12 and remember 9 is a perfectly acceptable number)
Same as above
Week 3- Use the weight you used to find difficult before we subtracted the 15%... now we are going to lift it for 6 reps
Set 1: warmup
Set 2: warmup
Set 3: Working set 6 reps
Set 4: 6 reps
Week 4 now we add +5-10% depending on how bold you are
Set 1: warmup
Set 2: warmup
Set 3: +% 6 reps
Set 4: +% 6 reps
incline, etc etc.
From week 4 onwards try to increase by 5-10lbs a week.
This is a simple procedure. Dial it down a notch and build up your solid base. Then slowly increase the weights and drop your reps over a period of weeks. With my method we are increasing weight and dropping reps.
Basic outline above, I can help you more and give a more detailed pathway if you are actually interested.
MRSupps Muscle Research Athlete
03-26-2012, 08:00 PM
03-26-2012, 10:03 PM
03-30-2012, 04:11 PM
Solid advice from this crowd. I was taught to bench with an open grip and have continued to do so for the past 30+ years. If you train with partners as you should especially when doing any of the power lifting exercises you may want to do negatives for your bench once per month to provide additional stimulation for strength and growth. Read up on the technique and safety precautions before trying.
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