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Thread: Bench grip width to focus pressure on the pecs, as opposed to the triceps

  1. #1
    Senior Member Sootah's Avatar
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    Bench grip width to focus pressure on the pecs, as opposed to the triceps

    How wide should I grip the bar while doing bench in order to focus as much strain as possible to the pecs? Also, should I try to keep my elbows parralell to the bar as I do this?

    My triceps are good. I need more chest.
    Some mornings it just isn't worth chewing through the restraints.

  2. #2
    Porn Star
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    if you need more chest then do dips. IMO bench is not a great pec builder but an ego exercise.

    Weighted parallel dips will do for chest what deads do for the whole body

  3. #3
    Tir na nOc Pursuer Borgod Maxximus's Avatar
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    I agree.

    Try DB press instead aswell.
    "In the pool of dreams, the water darkens for the soul thats tired of search"

    Varg Vikernes

  4. #4
    Senior Member Sootah's Avatar
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    How do I weight the dips? The gym I go to doesnt have the lil machine with the belt on it for them. In fact, its got the exact opposite. A little platform that actually helps push you up, not weigh you down.
    Some mornings it just isn't worth chewing through the restraints.

  5. #5
    Jack's Utter Surprise Saturday Fever's Avatar
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    Bench isn't an ego exercise. It just isn't a chest exercise.

  6. #6
    Senior Member Sootah's Avatar
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    So Military press (that is the one with dumb bells, right) and dips? Want to mash the chest as much as possible.
    Some mornings it just isn't worth chewing through the restraints.

  7. #7
    Jack's Utter Surprise Saturday Fever's Avatar
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    Use dumbbells and do flies. And keep in mind that the pecs are pretty much eseless muscles.

  8. #8
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    Flyes are a good thing

    there's nothing wrong with benching for chest... a decline bench press especially will hit pecs more than shoulders/tris

  9. #9
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    oh and a wider grip is usually better for bringing pecs into it more

    what do you mean by 'elbows parallel to the bar'?

  10. #10
    Feed me weird things. fuzz's Avatar
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    Originally posted by Saturday Fever
    Use dumbbells and do flies. And keep in mind that the pecs are pretty much eseless muscles.
    Care to explain this? So being able to grab things in front of you is useless? Ever tried balancing a heavy load in front of you ...doesn't that use the pecs (in addition to many other muscle groups, admittedly).

  11. #11
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    lol, yea I'd like to he the explanation to that as well..
    Age: 19
    Height: 5'10"
    Weight: 170lbs

    Lifts-
    Squat: 315x5
    Bench: 245x4
    Chins: BW + 45x7
    Dips: BW + 90x6
    Row:135x7

  12. #12
    Jack's Utter Surprise Saturday Fever's Avatar
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    Sure. Give me one functional example of when your pecs are important. I'll go a step further. Find something functional that you do that you could not do without your pecs.

  13. #13
    Gen_chat worst nightmare
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    Originally posted by Saturday Fever
    Sure. Give me one functional example of when your pecs are important. I'll go a step further. Find something functional that you do that you could not do without your pecs.
    Although I see your point the same could be said about all other lifts that involve other muscles, functional is not really a word that applies well to what is done in bodybuilding. I mean in everyday life I don't go around lifting heavy loads at all, the closest thing I do is like a farmer walk with a month worth of groceries going up to the second floor using the stairs. Other than that I can't remember anything else.
    Last edited by restless; 11-30-2002 at 04:30 PM.

  14. #14
    Administrator chris mason's Avatar
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    Hug someone.

    Push yourself up from a position of lying on your tummy.

    Throw a discuss.

    All you need do to answer your question is check the anatomical function of the pectoralis muscles. You will find they are very important muscles. SF, don't buy too much into the hype that the westside guys, and other powerlifters spew about the pecs not being integral to the bench press. If you want an idea, take a look at Ryan Kennelly's pecs, they look pretty developed to me.

  15. #15
    Cardio bunny Alex.V's Avatar
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    Aye. It may not be much of a chest exercise if you're using a shirt so tight that you can't bring the bar down without loading 200 pounds on it, and if you're using such an arch that your ROM is cut in half, but the pecs are damn important to a full ROM bench press done without equipment.
    Last edited by Alex.V; 11-30-2002 at 01:50 PM.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
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  16. #16
    Jack's Utter Surprise Saturday Fever's Avatar
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    Well, your shoulders can draw your arms in to hug someone. Discus is more about leverage than pec strength anyways, and if you keep your elbows in you could push up pretty easily.

    I don't use gear like powerlifters. Partially because I'm not serious enough to invest in it, and partially because it's all fairly pricy stuff. I have no pecs whatsoever. Not because I've ever lacked trying to grow them, I just don't have pecs. My normal bench grip is shoulder width, with elbows in, and is ALL triceps. So I'm not buying into the Westside guys' claims, nor am I arguing for or against using a shirt.

  17. #17
    Jack's Utter Surprise Saturday Fever's Avatar
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    And before this thread seriously degenerates, the point I was originally trying to pass on was to do flies for your pecs, not presses.

    ***edit: oh, everything was in response to chris, as I'm still boycotting B.
    Last edited by Saturday Fever; 11-30-2002 at 01:58 PM.

  18. #18
    Cardio bunny Alex.V's Avatar
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    The anterior delt is not an adductor.

    SF, you may have lousy chest genetics, period.

    A full ROM, gearless bb bench works the pecs across their full motion. Therefore, it is a chest exercise. Decline bench and dips do the same damn thing, just at a different angle.
    Last edited by Alex.V; 11-30-2002 at 01:57 PM.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  19. #19
    Jack's Utter Surprise Saturday Fever's Avatar
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    Someone tell Belial that I do have terrible chest genetics. Thanks

  20. #20
    Cardio bunny Alex.V's Avatar
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    Last thing:

    Do a fly motion, sitting right there at your desk. Watch what your upper arm does. Now, keeping that image in mind, do a pressing motion. Watch what your upper arm does.


    Same damn thing. And the pec's sole purpose is to move the upper arm in that fashion. Therefore, for the purposes of working the chest, flyes and presses do the exact same thing. The only true differences are that flyes tend to only work the pec through the most stretched part of the motion, and presses involve triceps as well.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  21. #21
    Administrator chris mason's Avatar
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    Ok SF, it may be dramatic, but if you truly believe your own statement, then tear both of your pecs and see exactly what you can do without them.

    Oh, and yes you are buying into that crap, admit it!
    Last edited by chris mason; 11-30-2002 at 02:05 PM.

  22. #22
    Jack's Utter Surprise Saturday Fever's Avatar
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    Nah, I'll concede they play a role and they're worthwhile.

  23. #23
    Cardio bunny Alex.V's Avatar
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    Yay for pecs!
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  24. #24
    Jack's Utter Surprise Saturday Fever's Avatar
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    Some day I'll have pecs and I won't hate them so much.

  25. #25
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    Originally posted by Saturday Fever
    Some day I'll have pecs and I won't hate them so much.
    lol
    hardcore

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