Thread: Best grip for bench...
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11-21-2005, 12:14 PM #1
Best grip for bench...
This has probably been asked a tousand times but I want to hear from you. What do you consider to be the best grip for benching. I know that a close grip will work inner chest and tri's but on just a regular flat or incline or decline. What would you use? Shoulder width? Narrower? Wider?....Thanks....Tattoo
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11-21-2005, 01:54 PM #2
just past shoulder, i guess what is called the normal bench or middle bench grip tends to be the best for overall growth
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11-21-2005, 02:04 PM #3Banned
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Originally Posted by Tattoo70
For pecs, wider than shoulder width, lowering to 1-2 inches above the nipples with your elbows flared out, but the upper arms not fully perpendicular to trunk, is best. Lower mass must be used, but its best for the pecs. Alternatively just lower to below the nipples if its painful or uncomfortable or you want to use more mass.
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11-21-2005, 02:04 PM #4
A very wide grip can be Potentially dangerous.
to close will put a lot more of the load on the triceps.
what Jamesc said is about right but ppl will differ, give or take a inch or two.
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11-21-2005, 11:26 PM #5Retired Vet
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Wide, Mid, and Narrow grips should all be used IMO........... all have their purpose.
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11-22-2005, 10:18 AM #6Originally Posted by Flexor
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11-22-2005, 11:17 AM #7Banned
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Originally Posted by Tattoo70
Hitting at different angles and with different grips is very good for growth and you need to do that for chest, so I'm not saying all you need is flat. I personally only do flat, and dips because my upper chest has grown fine with flat bench.
Decline is a waste of time if you can do dips, because it takes the same principle that decline works on but exaggerates it and puts even more load on the lower pec.Last edited by Flexor; 11-22-2005 at 11:31 AM.
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11-22-2005, 12:29 PM #8
Flexors right the cheat is made up of two muscles pectorals major, and miner, they work as a hole, with different exercise you can put the enforces on different areas of that muscle.
Last edited by S.P.G; 11-22-2005 at 12:32 PM.
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11-22-2005, 01:23 PM #9Banned
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Yeah Pec Minor, which works like the serratus to protract the shoulder blades
and Pec Major clavicular head and sternal head...and we know their uses
But technically two muscles, of which one has two heads
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11-22-2005, 01:56 PM #10
I see your point. Thanks for youe explanation.
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