the Close grip bench press

[zempey]

I use the Hammer Strength decline machine, it doesn't hurt my shoulder like decline barbell. I haven't done them since correcting my grip and form on bench so I can't say if they will still bother me. Might have to throw them in next week just to see how they feel, I have a piss poor lower chest.

[Buster Brown]

I had given decline close grip bench press a shot and it just wasn't for me.

[Docd187123]

I had given decline close grip bench press a shot and it just wasn't for me.

Do you do board presses or JM presses at all?

[Buster Brown]

Do you do board presses or JM presses at all?

Yes, I do them both. I sometimes use a fat bar for them. I also do Paul Dick's presses which I think are a real challenge and unlike anything I have ever done. I usually stick the board under my shirt to keep it from moving (yes, the board is gross but hate when it slides) .

[zempey]

Now what is the point of board presses? I hear this mentioned a lot in chest exercise conversations.

[Buster Brown]

Now what is the point of board presses? I hear this mentioned a lot in chest exercise conversations.

You have to come to a controlled stop and press where the triceps are doing the vast majority of the work. What is also nice is that the press is done doing a compound movement and all three triceps heads get worked.

[600@50]

I can decline barb press and incline (dumbbells) more than I can flat bench. However I have tendonitis in my upper bicep and pectoral. Regardless, I think flat is overrated. my 2 cents. and my chest has always been one of my dominant BP's. I rarely see Mr. O's doing flat bench as a standard as well. just my input.

You are doing exactly what you should do. You've found what works for your goals and eliminated what doesn't. They don't hold any decline bench contests so I've eliminated them as they don't work for my goals. When I do dips it's mainly a tricep movement for lockout rather than for chest development. I'm only interested in what will carry over to increase my bench.

[600@50]

Now what is the point of board presses? I hear this mentioned a lot in chest exercise conversations.

First of all board presses are not really a chest exercise. They will build your lockout on the bench like nothing else. They're used to break in bench shirts. And board presses are used to work on sticking points.

[Docd187123]

You have to come to a controlled stop and press where the triceps are doing the vast majority of the work. What is also nice is that the press is done doing a compound movement and all three triceps heads get worked.

First of all board presses are not really a chest exercise. They will build your lockout on the bench like nothing else. They're used to break in bench shirts. And board presses are used to work on sticking points.

Nice answers on both.

[davesah1]

Isn't what you mentioned in that last paragraph almost close to "static training" which according to some is effective (only heard for strength). Except in static you just overload and hold the weight or something along those lines. This style fact or bro science ? Not get off topic.

On a side not I do get strength increases from using crappier form/ROM and heavier weight on occasion when I plateau. Upon returning to standard ROM/form.

-I have nothing against flat close grip BP (I love it) all my prior posts were about standard BP.

Shit forgot quote buster here. My bad. The post on the other page about 450 full range squats vs 650 quarter way down.

[zempey]

Thanks guys, I have seen videos of them being done, just didn't know for what purpose. If you don't have a board, can you set the safety bars at a certain height in a rack and do the same thing?

[Docd187123]

Isn't what you mentioned in that last paragraph almost close to "static training" which according to some is effective (only heard for strength). Except in static you just overload and hold the weight or something along those lines. This style fact or bro science ? Not get off topic.

On a side not I do get strength increases from using crappier form/ROM and heavier weight on occasion when I plateau. Upon returning to standard ROM/form.

-I have nothing against flat close grip BP (I love it) all my prior posts were about standard BP.

Shit forgot quote buster here. My bad. The post on the other page about 450 full range squats vs 650 quarter way down.

That was me that posted about the squats not Buster. A quarter squat is not a static or isometric hold. A static hold for a squat would be unracking the weights then walking back and holding there. No squatting.

[zempey]

I've done that a time or two with 550 on the bar standing there thinking, something just doesn't feel right, should I rack it or squat it? It gets heavy quick, not a lot of time to make up your mind.

[Buster Brown]

Isn't what you mentioned in that last paragraph almost close to "static training" which according to some is effective (only heard for strength). Except in static you just overload and hold the weight or something along those lines. This style fact or bro science ? Not get off topic.

On a side not I do get strength increases from using crappier form/ROM and heavier weight on occasion when I plateau. Upon returning to standard ROM/form.

-I have nothing against flat close grip BP (I love it) all my prior posts were about standard BP.

Shit forgot quote buster here. My bad. The post on the other page about 450 full range squats vs 650 quarter way down.

That is effective but you do need a spot or to set yourself up in the rack. I also think from a PL point of view static hold training is harder to track compared to doing board presses for specific sets and reps. The way to improve the bench is by breaking the lift down into specific exercises to address your weak areas. Typically its either failing to lockout or getting the weight off your chest.

[Buster Brown]

Thanks guys, I have seen videos of them being done, just didn't know for what purpose. If you don't have a board, can you set the safety bars at a certain height in a rack and do the same thing?

I don't see why that wouldn't work if its all you got. Another thing tiu could try is floor presses where tiu lay on the floor in the rack and allow your elbows to touch the floor the pressing up. You could cut off a 16" piece of 4*4 pressure treated and keep it in your bag to take to the gym.

[600@50]

Thanks guys, I have seen videos of them being done, just didn't know for what purpose. If you don't have a board, can you set the safety bars at a certain height in a rack and do the same thing?

Yes you can. But your going to lose the feeling of having the weight on your chest when the bar rests on the pins. If your going to use a rack just start with the bar at the height you want and press from there. Try both ways and see which you like best.