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Thread: Shoulders holding back my bench

  1. #1
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    Shoulders holding back my bench

    I'm on WBB#1. My bench is 160 and my narrow grip is 150. Everything's progressing nicely except for my shoulders, which refuse to go up. I'm utterly clueless as to what to do, any help would be appreciated.

  2. #2
    mrelwooddowd Patz's Avatar
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    narow your grip, but not as narrow as CGBP. you'll only do more harm to your shoulders int he long run if you don't. triceps are doing most of the work anyway, and you'll notice a weight increase once you get the form down.
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  3. #3
    Senior Member DNL's Avatar
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    how narrow is narrow? and how wide is your normal bench grip?

  4. #4
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    How I do it:

    Normal Bench - Thumblength from smooth
    Close Grip - Hand on edge of smooth
    Wide Grip - Pinkys on ring


    Everyone is different though, so experiment and see what you like best. I have a very small frame and lately I have been using wide grip exclusively because it works the chest harder I feel.

  5. #5
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    For close grip I keep my hands a little more than thumb-length apart. I read somewhere you can go as wide as you want on close grip so long as it's narrower than your shoulders, so I try to find the spot that's narrow enough to work but not too narrow so it messes with my wrists.

    For bench I put ring fingers on the little ring

  6. #6
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    Homz how long have you been on WBB 1? Are you watching your diet?

  7. #7
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    if the bar isnt going below your nipples when it touches, and if you dont have pinched shoulderblades w/ a full back arch then your form, not your shoulders, is the limiting factor.

  8. #8
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    I try to watch my diet as close as I can, I've been doin pretty good recently. Might be form, I'll watch next bench day. I've been on WBB #1 for two or three months now
    Last edited by Homz; 05-22-2005 at 08:18 PM.

  9. #9
    mrelwooddowd Patz's Avatar
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    you might want to define "watching"

    calories
    protein
    meals per day
    etc etc etc
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  10. #10
    *412* AKraut's Avatar
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    If he thinks his shoulders are limiting his bench why would you guys reccommend a closer grip?

    I'd listen to jack_of_all, read some stuff on proper bench form, it's not something that comes overnight.

  11. #11
    mrelwooddowd Patz's Avatar
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    closer grip=more triceps, which, is doing the bulk of the work anyway
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  12. #12
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    Wider grip = more chest right? At least I feel it way more in my chest.
    Question is, does wider grip = more shoulders? I have a bad shoulder and with a wider grip it doesn't hurt my shoulder, hmmm.

  13. #13
    I drink your milkshake twm's Avatar
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    I prefer an almost CG grip when doing BP. I do about 2 fingers in from the smooth on the BB. I get cysts in my wrist when I do a wide grip.. its really uncomfortable.

  14. #14
    *412* AKraut's Avatar
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    Quote Originally Posted by mrelwooddowd
    closer grip=more triceps, which, is doing the bulk of the work anyway
    So since his shoulders are the weak point of his bench, he should leave them completely in the dust by further removing them from the movement?

    I don't know about you, but I tend to try and strengthen weak points of my lifts not find a workaround.

  15. #15
    Senior Member Anthony's Avatar
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    Where do you fail on bench? Unless you have a shoulder injury, I doubt they are holding you back.
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