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  1. 03-29-2005, 09:57 PM #1
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    Inside/Outside grip on Chest Barbell?

    I was wondering. When I was smaller I built a pretty wide chest due to gripping the bar outside the lines then I lacked volume but had tons of width. Now I have tons of volume and need work on my lower chest and I never had this problem when I was doing it outside the lines. I started doing it outside the lines today and I was lifting heavier then ever. Any of you guys grip the bar outside the lines? IYO what are the benefits and flaws of both?
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  2. 03-29-2005, 10:13 PM #2
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    outside > all
    CG = too much tri
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  3. 03-29-2005, 10:20 PM #3
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    Sounds good to me.
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  4. 03-30-2005, 01:07 AM #4
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    What do you mean "outside the lines"? like outside the marks on an olympic barbell?
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  5. 03-30-2005, 01:53 AM #5
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    i put my pointer finger right on the lines if not a lil further, when i would grip closer it killed the hell out of my shoulders
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  6. 03-30-2005, 02:07 AM #6
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    Quote Originally Posted by HammerCurler
    What do you mean "outside the lines"? like outside the marks on an olympic barbell?
    I meant the ring on the barbell.
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  7. 03-30-2005, 10:59 AM #7
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    you destroy your shoulders with really wide grip...lets say youre benching 220...with a very wide grip the majority of that is straining on your anterior delts...pretty crazy man...
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  8. 03-30-2005, 11:01 AM #8
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    I saw some kid that looked like you avatar in my gym the other day. lol
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  9. 03-30-2005, 11:21 AM #9
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    just make sure ur elbows make 90degree bend when you touch chest w/ bar ;D
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  10. 03-30-2005, 11:42 AM #10
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    Quote Originally Posted by taiboxa
    just make sure ur elbows make 90degree bend when you touch chest w/ bar ;D
    yup!

    it also depends on how long your arms are when you determine a grip!
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  11. 03-30-2005, 01:05 PM #11
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    Easier to tear a pec when doing ultra wide so never go below 6 reps if you dont feel fully comfterable with the movement.
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  12. 03-30-2005, 03:18 PM #12
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    Quote Originally Posted by crosby7117
    yup!

    it also depends on how long your arms are when you determine a grip!
    but even then its a ratio
    if everyone grips the bar so it makes 90 @ the most eccentric point of the excercise it will be different hand placement for most but it will still be considered wide for them.
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  13. 03-30-2005, 04:33 PM #13
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    Taiboxa, someone told me you were the guy on the sex offender thread...whats up with that bro? lol
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  14. 03-30-2005, 05:05 PM #14
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    Quote Originally Posted by The Massacre
    Taiboxa, someone told me you were the guy on the sex offender thread...whats up with that bro? lol
    ROFL wtf?! where is this comming from !!
    people are just jealous of my phenomal womanizing skills...
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  15. 03-30-2005, 10:08 PM #15
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    Quote Originally Posted by taiboxa
    ROFL wtf?! where is this comming from !!
    people are just jealous of my phenomal womanizing skills...
    no seriously bro! tell us the truth is that really you? LMFAO
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  16. 03-30-2005, 10:48 PM #16
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    i tuck my elbows and touch my chest. grip is right around shoulder width. I have no issues with chest development at all, no part lags any other, and i've never had any shoulder pain or injury associated.
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  17. 03-31-2005, 12:24 PM #17
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    Quote Originally Posted by The Massacre
    no seriously bro! tell us the truth is that really you? LMFAO
    yes.. it is but dont telll everyone
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  18. 03-31-2005, 01:02 PM #18
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    I knew it.
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