I need some advice from someone in the power lifting realm. Today we did chained bench, and I felt great. After chains I did a burnout set of 205 for 8 which is pathetic. After chest I went on to close grip bench for triceps, this is when I realized I have a terribly weak chest. I close griped (hands 6-7 inches apart) the same weight that I benched. So me being able to close grip roughly the same weight that I can bench is telling me my triceps are strong and my chest is severely lacking. My powerlifting coach was looking at me like I had 3 heads, and didn't even know what to say. Any advice is appreciated
When bench pressing, one uses so many muscle other than pecs. Triceps, delts, and lats are all hit when bench pressing.
When I want to increase my bench press weight, I focus on other exercises, such as floor presses, board presses, weighted dips, etc...Don't just rely on your bench press to get that number up...
That's just what I found that works for me...
I had a very similar problem and my college strength and condition coach suggested doing DB tri sets where you start with shoulder press, then tri extensions, and end with db bench in order to tire out your other muscles and force you to concentrate on ur chest. He said the chest is a generally lazy muscle and you need to focus on actually fully engaging it to see improvement
It could be that your regular bench grip is actually a little wide. Even if you place them around the same place most other people do. Your body could be different and your ideal bench grip is actually closer than most peoples.
So try moving your hands justa little wider than your close grip bench, as your regualr bench grip.
I recently moved my hands in and I am stronger there.