i want to improve my bench press.....

[Nonerz]

even for illegal wides?

 

[spatts]

I don't do illegal wides...don't see the point.

 

[Scotsman]

i keep my forefinger on the rings, that feels the best to me. but how wide are "illegal wides"? and do you still keep your elbows tucked to your sides?

In competition you are allowed to grip the bar as far out as having your index fingers in contact with the ring. Any wider than this and it is an illegal grip. Many people incorporate them into training in order to work on sticking points and ROM.

Cheers,
Scotsman

 

[Nonerz]

I don't do illegal wides...don't see the point.

I've never tried them...I like to put my ringfinger on the rings (I'm a 5'5" chick though).

 

[spatts]

hehehe, that's about where project grips too.




( I just love to pick on him )

 

[Nonerz]

I'm sure he can take it...besides, if you don't pick on him anymore, he might think you don't like him!

 

[spongebob]

In competition you are allowed to grip the bar as far out as having your index fingers in contact with the ring. Any wider than this and it is an illegal grip. Many people incorporate them into training in order to work on sticking points and ROM.

Cheers,
Scotsman

uhmmm. ok, i think im gonna move my index finger to the ring from now on.

i have a few more questions if anyone has the time to answer.

ok chains are for speed training right?
and boards are for working on your sticking points right?
but what are bands and what does it improve?

thanks.

 

[Hannibal]

ok chains are for speed training right?
and boards are for working on your sticking points right?
but what are bands and what does it improve?

Chains are for speed training, but they also can be added to any movement that you want to really hit your lockout. Floor Presses with chains (chains just draped over the bar) is a very effective exercise.

Boards are for working your sticking point, and overloading your lockout.

Bands are used in the same way that chains are. The only difference being that bands pull you down on the eccentric. Also bands are much rougher on your body...so for bench work it is best to only cycle them in for 2-3 weeks...then go back to chains. You can also use chains for the lightened method. Choke the band at the top of the power rack and suspend the bar in it...with this set up 135 should be pretty weightless at chest level...so it helps at the bottom but lets off at the top.

 

[spongebob]

Boards are for working your sticking point, and overloading your lockout.

Bands are used in the same way that chains are. The only difference being that bands pull you down on the eccentric. Also bands are much rougher on your body...so for bench work it is best to only cycle them in for 2-3 weeks...then go back to chains. You can also use chains for the lightened method. Choke the band at the top of the power rack and suspend the bar in it...with this set up 135 should be pretty weightless at chest level...so it helps at the bottom but lets off at the top.

with boards, do you put more weight than normal? and is using a rack with pins similar to boards?

where do you buy bands?

thanks for all the help.