I’m still a beginner, been training since the summer of 07. I used to do regular grip flat bench (pinky just about touching the ring) and close grip often, but have since not done close grip in a few months. Today I did close grip and realized that I could actually do more weight with a close grip (about 3 fingers on the smooth part of the bar, pinky on rough) than i can with a regular grip, a good 3 or 4 reps more with the same weight.
Now it didnt use to be like this, and clearly ive developed somewhat of an imbalance. I have been benching every week consistently and haven’t made huge gains, although I’m contributing that largely to eating habits, but the fact that I can somehow now do noticeably more on the close grip is a little frightening. I guess what I’m asking of you guys is any tips on good exercises to try to fix this, or maybe tips on form that are common mistakes?
I mean i work chest every week, normally along the lines of flat bench, incline db, hammer strength machine, and flies, and I’m quite surprised that this has happened… I realize this is a hard thing to diagnose with such little information, but i figured id throw it out there to see if i could get any input. Thanks.
Your tris are stronger then your chest and you might just have some bad bench form. I know its hard to believe theres a form to bench pressing.
Keep benching, work up to max reps of 3 or 5. Move your hands out even further and you can isolate your chest more.
From CT’s lastest article:
If you’re triceps-dominant:
A. Flat bench dumbbell flies
B. Wide grip bench press to the clavicle
C. Low-incline DB press
Read the rest here: http://www.T-Nation.com/readArticle.do?id=1873634
Thanks for the help thus far guys. I read ct’s article and I like the idea of pre fatiguing the chest and then going to a wide grip press right after, so I’ve started to give that a try, we’ll see how it works.
When he says bench to the clavicle, does that mean kind of flare your elbows out and bring the bar more towards the top of the chest instead of tucking the elbows in and bringing the bar to the bottom of the chest like I normally do?
When he says bench to the clavicle, does that mean kind of flare your elbows out and bring the bar more towards the top of the chest instead of tucking the elbows in and bringing the bar to the bottom of the chest like I normally do?[/quote]
That is how I interpret it. Tucking your elbows will use more tricep, elbows out will use more pectorials. I’ve never experimented with that (lowering to the clavicle), but it seems this would put a greater stretch on your chest muscles.