Building Pecs

[Vanilla-Gorilla]

Hey guys, when you do bench presses, what kind of grip have you found that works best?

Throughout all of my years of training, pecs is the only muscle that has given me a hard time. I found out one of the reasons why. I was keeping my arms in line with my shoulders on all chest movements. Once I begin to drop my elbows in closer to my sides, my chest started growing and my strength went up tremendously. I have noticed though that the wider the grip the weaker my strength is. I used to have my pointer/index finger wrapped around the circle of the barbell but I found out that i was pretty weak in this position. I moved my hand spacing to where my pinky was wrapped around it. I got a little stronger, but I still seam weaker here. My close grip bench, for triceps, is noteably stronger. So I was wondering if I would build my pecs up better if I went an inch or so closer from the circle in the barbell?

I seen Mike Francois benching this way in BFTO 1997 and he had great pecs. So do you guys think I could get great pec devolopment with this somewhat closer grip? Would it hit more inner chest with this type of grip? Come on guys, give me some pointers.

Thanks,
VG

 

[Moen]

Mike mentzer always said a little bit wider than shoulders, for a maximal rom

 

[Moen]

To translate that to what most do: it's closer than what most people do I assume

 

[getonmybusa]

I find having a closer grip works best for me because staying wide makes my back "flatten" out on the bench , having a closer grip allows me to keep my shoulder blades pinched causing my chest to stay high during the movement and i usually drop about an inch from my chest and press about an inch or so from lockout with fast piston-like reps and ive seen alot of improvement in my chest (thanks Phil)

 

[PHIL HERNON]

GETONMYBUSA

PLEASE CHECK YOUR PMs, I HAVE A NEW WAY TO DO CHEST YOU HAVE TO TRY IT.

 

[STEVO 47]

Wide = chest
close = more triceps then chest

 

[Moen]

Sorry steve but wrong there: you're confusing the stretch-feeling and working the muscle more, these two have no correlation

 

[getonmybusa]

PLEASE CHECK YOUR PMs, I HAVE A NEW WAY TO DO CHEST YOU HAVE TO TRY IT.

Cant wait to try this method !!

 

[STEVO 47]

Well that's your opinion. And I'm sure others will say the same
but I've been doing close grip bench for tris and wide grip for
shoulders and chest for close to thirty years and by all means
not bragging, and read a lot on this. think about it. closer your
arms are in when you lower that bar your using the triceps to
push. wider your grip when you come down your using the chest and
shoulders. Its obvious.

P.S. WhOOOPS. I lied, I'm an old fart make it 33 years.

 

[STEVO 47]

As a matter of fact. They say close grip bench over all is the best tricep
exercise for building mass in that area. Now if you want to really blast
the chest, a bit wider then shoulder grip on incline. I'm not pro but this
is what I've learned through trial and error over the years and of course
did a lot of reading and talking to others who compete. everyone's going
to have there opinion on this, this is mine.

 

[RazorCuts]

Here is a great finishing movement.
Get 2 cloths or cotton t shirts. Do this on a hardwood or linoleum floor.
Its a push up,as you lower yourself you push your hands out wide as push up bring your hands in together. Also Bosu push ups are great.

RC

 

[STEVO 47]

Notice I have alot of edites. Tha's cause I can't spell worth a shit.

 

[felthamboy]

i think its more about where your elbows are close or wide elbow out chest the more they come in to your side's tri's imo

 

[BigBoyJ]

Here is a great finishing movement.
Get 2 cloths or cotton t shirts. Do this on a hardwood or linoleum floor.
Its a push up,as you lower yourself you push your hands out wide as push up bring your hands in together. Also Bosu push ups are great.

RC

Did I just see a bosu ball recommended on professional muscle?

 

[STEVO 47]

i think its more about where your elbows are close or wide elbow out chest the more they come in to your side's tri's imo

When I do my close grips, I do keep my elbows sort of to the sides
which really puts more stress on the trics. but I think anytime your
arms are pushing directly in front of you know matter what your using
triceps more then chest.

 

[OuchThatHurts]

For me, I wouldn't use the bar at all. You did say development and not strength right? If that's the case than I say go with with dumbell presses. I like to do mine with a pair of 45's under one end of the bench to give me a slight incline and a flat surface.

As far as the straightbar, that's pretty individualized too. You could ask ten guys and get ten different answers. For me, I try to line my thumbs up with my shoulders and this usually gives me a just a bit wider than shoulder grip.

But I'll give anything a shot.

LOL BBJ

 

[Jwillbc55]

PLEASE CHECK YOUR PMs, I HAVE A NEW WAY TO DO CHEST YOU HAVE TO TRY IT.

Phil, would you mind sending me the same PM?

 

[PHIL HERNON]

Yes

Phil, would you mind sending me the same PM?

you got mail!

 

[Shelby]

I'd love to see it too, if you can, Phil. THanks

 

[PHIL HERNON]

DB PRESS ON THE FLOOR

I'd love to see it too, if you can, Phil. THanks

It saves the shpulder and really hits the pecs. Give it a try!