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Thread: chest or triceps the weaker link?

  1. #1
    Senior Member charles_316's Avatar
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    chest or triceps the weaker link?

    Doing close-grip bench press, I can complete 3 sets of 8 reps with 155 lbs pretty easily at the end of a shoulders-arms workout where I'll do skull crushers beforehand.

    On my bench press (which I always do first in a workout), I can barely complete 3 sets of 8 reps with 185 lbs.

    Is a 30 lb difference between these related exercises reasonable or should my bench press be higher? Imo my bench press should be higher - just feels like it. I'm also having a lot of difficulties raising my bench - going to try heavier but fewer reps (maybe 4-6 instead of 6-8).
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

  2. #2
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    That sounds fine to me. Try switching to dumbells for a week. Lift really heavy for a week. Do triples and singles instead of 8 reps for a while. Mix it up and you should see progress if your in a rut.

  3. #3
    Senior Member Natetaco's Avatar
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    sounds fine bro.
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  4. #4
    Always Learning IZich's Avatar
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    Quote Originally Posted by charles_316 View Post
    Doing close-grip bench press, I can complete 3 sets of 8 reps with 155 lbs pretty easily at the end of a shoulders-arms workout where I'll do skull crushers beforehand.

    On my bench press (which I always do first in a workout), I can barely complete 3 sets of 8 reps with 185 lbs.

    Is a 30 lb difference between these related exercises reasonable or should my bench press be higher? Imo my bench press should be higher - just feels like it. I'm also having a lot of difficulties raising my bench - going to try heavier but fewer reps (maybe 4-6 instead of 6-8).
    How wide is your normal BP grip? Indexes on rings or what?
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  5. #5
    I Decide My Limitations Leeman's Avatar
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    Quote Originally Posted by charles_316 View Post
    Doing close-grip bench press, I can complete 3 sets of 8 reps with 155 lbs pretty easily at the end of a shoulders-arms workout where I'll do skull crushers beforehand.

    On my bench press (which I always do first in a workout), I can barely complete 3 sets of 8 reps with 185 lbs.

    Is a 30 lb difference between these related exercises reasonable or should my bench press be higher? Imo my bench press should be higher - just feels like it. I'm also having a lot of difficulties raising my bench - going to try heavier but fewer reps (maybe 4-6 instead of 6-8).
    It looks like your flat bench numbers are only about 20lbs more than your close grip. Im prety sure triceps are fast twitch so you might be moveing the bar faster when you do closegrip. I notice some people lower the bar faster when they aredoing close grip and slower when they are benching. Probably because they think its better form or they are trying to contract thier chest or something like that.

    The faster you can lower the bar the better strech reflex you will have and the faster you will be able to move the bar on the way up = more weight. Keep it controlled tho.

    Wide grip benching and trying to move the bar as fast as posible while keeping controll of the weight should help alot.

    For wide grip start off like 4x8 or how ever you like to and add 10lbs every week until you end up only being able to get 3 reps. You could do this on your shoulder day considering alot of powerlifters work chest shoulders and triceps twice a week I dont think it would mess you up unless you dont have enough time between workouts.
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  6. #6
    I Decide My Limitations Leeman's Avatar
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    Quote Originally Posted by charles_316 View Post

    (maybe 4-6 instead of 6-8).
    Didnt see this, Unless your going to cycle weight percents or excercises you wont make gains like this for very long. Only a couple of weeks before you stop seeing the kind of gains your looking for and then it wont be any better than 3x8.
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  7. #7
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    When you bench with your normal grip, where does the bar stick?

  8. #8
    Senior Member charles_316's Avatar
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    on bench press, i have my pinky fingers on the rings

    and the sticking point is usually in the middle i believe
    Last edited by charles_316; 08-08-2007 at 05:58 PM.
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

  9. #9
    Senior Member charles_316's Avatar
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    i know some ppl that put their index fingers on the rings but they are really tall guys...

    im short.... is pinky fingers at the rings even at my height of 5'7 too close?
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

  10. #10
    I Decide My Limitations Leeman's Avatar
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    All bars arent created equal so no one can realy know how far apart your hands are.

    The closer your regular grip bench the stronger you will be at close grip bench...
    YOU CANT BUY STRENGTH

  11. #11
    Senior Member charles_316's Avatar
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    Is it better to go wider on bench since your chest muscles are stronger than your triceps?
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

  12. #12
    I Decide My Limitations Leeman's Avatar
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    Not everyone has a stronger chest than triceps.

    I bench wider but I have weak triceps.
    YOU CANT BUY STRENGTH

  13. #13
    Magically Delicious redFury's Avatar
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    If you are sticking in the middle I think most people would say your triceps need to be strengthened.
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  14. #14
    Senior Member charles_316's Avatar
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    is there any certain place a person at 5'7 should hold the bar at? like is it better to hold it wider/closer?
    Last edited by charles_316; 08-10-2007 at 03:42 PM.
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

  15. #15
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    Quote Originally Posted by charles_316 View Post
    is there any certain place a person at 5'7 should hold the bar at? like is it better to hold it wider/closer?
    it depends on arm length. In terms of moving the most weight, generally the wider the better because it reduces the ROM. Otherwise, it depends on what muscles you want to hit.

  16. #16
    Senior Member Magilla's Avatar
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    Quote Originally Posted by charles_316 View Post
    is there any certain place a person at 5'7 should hold the bar at? like is it better to hold it wider/closer?
    there is no one size fits all. As you bench, you should try different grips and determine what is best for you. I'm 6'1" and my best handplacement is where my pinkies are on the rings. however, I always change my hand placement for every set I do.
    Stats: (11/1/2009)
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    Weight 250#

  17. #17
    Wannabebig Member tyciol's Avatar
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    It's not really 'supposed to' be anything, how strong you want one muscle group relative to another is your choice.

  18. #18
    Magically Delicious redFury's Avatar
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    I put index on smooth for close grip, pinkies just outside rings for reg bench, and ring between middle and ring fingers for shirted bench.
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

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