posted Mon, 12/10/2012 - 19:46
1562
good ol bench press
ad
So while watching vids, it seems a lot of these guys have their wrists almost bent back like. I can not do this without wrist pain. Also when I try to tuck my elbows in it puts pressure on my rear dealt and also my wrist. Biggest q. should I just do what works for me with more of the flared elbow that everybody talks down on, or do I need to just start all over
- Bookmark
- 0
- 0
your wrist is suppose to be locked in with your forearm and the bar should be over your wrist not in the upper part of your hand. having it to high in your hand will cause your wrist to bend back and give you the pain you'er talking about.
If you now ur elbows you will isolate ur delts and tris and ur pecs will become secondary. I was doing it with my right arm n noticed my right pec was noticeably smaller. So I dropped weights down for two workouts to really get the motion and always tuck my elbows before I pull the bar off the rack. And my pecs actually started to grow. It's way awkward but its the correct way to isolat pecs.
I have seen so many people get rotator cuff injuries from using a wide grip with elbows flared out.
Watch how powerlifters do it their hands are close and elbows scrape the lats pretty much as you go down. You do not want to have your elbows out then the weight can put a tremendous amount of pressure on your shoulders leading to a rotator cuff injury.
I have to disagree with you here,if you look at powerlifters pecs they'er not very impressive because of the way they bench. most powerlifters use a bench suit so they are not worried about the bottom part of the bench just the top(where the triceps come in to play)hence elbows in more tricep involvement. Rotator cuff injuries come from to much weight being used(if you can't lift the bar yourself it's to heavy) and using to wide of a grip.
1jakd_hipyYou do realize there are RAW power lifters? And the both of you are saying the same thing
yes I know there are raw powerlifters. they also don't have nice chest development because of the way they bench. and notnot really I said to wide. A wide grip is good for getting a good stretch in the pecs, but having your hands wider than your elbows in the bottom position is unnecessary. that's where shoulder injuries come from.
1jakd_hipyhttp://m.youtube.com/watch?v=iHHGtQn0V5I
This will help you understand what I'm trying to say
1jakd_hipyYour wrist should be in line with the bar to exert as much force as possible, it also helps keep the load on triceps. As far as the flared elbow goes it depends on what your goal is. If your goal is a huge chest and big numbers aren't so much a concern the flared elbows will develop your chest better however I wouldn't dip below a 6 rep max very often as you are likely to end up tearing a pec or anterior delt with it. Tucking your elbows should help load the tri's, lats and rear delt, this is a much safer way of lifting. How often do you hear of someone tearing a tricep or rear delt compared to a pec? The reason is leveraged are mucho the in your favor health wise when everything is in a straight line. I would recommend staying low weight with some rep work with a more narrow grip and elbows tucked. Also, when setting up for a heavy lift try putting your feet on the bench and doing a glute bridge. Feel the amount of pressure on your traps then drop your feet on the floor and find the foot position that gets you that same pressure. A bench press in the powerlifting world is a full body exercise you have to start the lift from your feet through your body all the way to the bar.
1jakd_hipyWhen I was speaking of rep work i meant to say use it to get used to benching like that, because a proper bench is extremely uncomfortable
Excellent advice.