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315 Bench Press Vid
- Thread starter miked8c
- Start date
nice bench mike, 315 is a mile stone.
if you look at KK's back he is actually just using an exaggerated version of what almost all big deadlifters use. The lower back is arched but the upper back is rounded. Alot of the best deadlifters in the world do this, konstantinovs just uses a more extreme version. And he said in an interview he only started using this style once he got up into the 700's.
if you look at KK's back he is actually just using an exaggerated version of what almost all big deadlifters use. The lower back is arched but the upper back is rounded. Alot of the best deadlifters in the world do this, konstantinovs just uses a more extreme version. And he said in an interview he only started using this style once he got up into the 700's.
kx250rider
New member
Good work! And especially with that narrow grip... Your tri's must be in great shape! The only way I've ever done 315, is with a very wide grip (nearly all the way out), and I chickened out before the bar touched my chest, and put the bar up. It was about 3/4 of a full rep. The fact that you were able to get it all the way down & up again, is the important part, in my opinion.
Charles
Charles
Tblock1
New member
Yeah but when he was 15 and pulled 475 it was with a rounded back too.
miked8c
New member
Guys, I think I realize why my bench has always been lagging compared to my other lifts. This video shows that I am severely limiting the weight I can put up because of my grip. Not only does the bar need to travel a farther distance because of my close grip but I also am working against my body type.
I have broad shoulders and a decent sized chest, but they aren't even playing a big role in my bench because I am almost isolating my triceps completely. If I started working towards my strengths and found a better balance I think it could really make an impact on the weight I can put up. By taking my shoulders and chest out of the equation I think I have been screwing myself, from this point on I am going to start training my bench with a wider grip.
I am not making excuses, but I never realized my grip width was this close until the vid, even though my friend have been telling me it from day 1.
hopefully I can add some lbs. with this change. If not, its whatever.
Thanks again guys
I have broad shoulders and a decent sized chest, but they aren't even playing a big role in my bench because I am almost isolating my triceps completely. If I started working towards my strengths and found a better balance I think it could really make an impact on the weight I can put up. By taking my shoulders and chest out of the equation I think I have been screwing myself, from this point on I am going to start training my bench with a wider grip.
I am not making excuses, but I never realized my grip width was this close until the vid, even though my friend have been telling me it from day 1.
hopefully I can add some lbs. with this change. If not, its whatever.
Thanks again guys
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dont expect to add lbs at first, but in time i think a wider grip will suit u better as well.
kx250rider
New member
If I were going to widen my grip, I'd probably load about half the weight, and do a few reps to get the feel for it. You might find that you can actually do a heavier lift with the wider grip, but I'd be careful and not just grab 315 with a new grip. I have narrow shoulders, but I find that the best pec burn comes with the widest grip, and I vary it from set to set. My widest grip (also the lowest ability to lift for me), is with my hands almost touching the plate stops. My narrowest is with my hands about 8" inward from the bar ends, just to give an idea. I have it marked with tape so as to repeat it and keep track. Here's a pic of my two favorite grips:
http://i104.photobucket.com/albums/m174/kx250racer/th_Wideandnarrowbench.jpg
Charles
brings back old highschool wrestling practice memories. I was never a flat bencher at all, I rememebr being 18 and putting 315 up 3 times on incline and only weighing 175-180 pounds. ( wrestling season i was trying to stay light as i could.)
I remember my wrestling team going nuts, and asking me if i was on steriods. It was a great feeling.
I remember my wrestling team going nuts, and asking me if i was on steriods. It was a great feeling.
miked8c
New member
def widen your grip. the weight goes right up 2/3rd of the way and you only struggle with the last 1/3rd which is your tri's doing ALL the work. i would alternate workouts with a wide grip one week and back to the narrower grip the next wk. this way you keep your tri strenth and will beable to close on the heavier lifts using a wider grip. remember to keep your elbows tucked which is harder when you go wide and do lots of shoulder strenthening excercises casue wide grip benching is hell on your shoulders.
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