Question about close grip bench work

[BlkWS6]

Do you guys think that close grip has a high carry over to normal bench? I havent done a "normal" flat bench in well over a month now, because I have been trying to bring up my weak points (I have been doing board presses, floor presses, lock outs, incline close, etc.) But tonight I had a good lift, and after my Me on floor press, I did some close grip bench (index right at the smooth) and I got 315lbs 5x. I have never done it 5x fresh, let alone following the floor press. My problem is: Im worried that with all the close and medium grip work I have been using, that when I go for a max using my normal grip (index on the ring) on the flat bench, that it will feel awkward and I may not push what I want. Ideally I should bench much more with my index on the rings then I should a close grip, being that the range of motion is cut down significantly as well as recruiting more muscles into the lift using a wider grip (ie. the lats). Has anyone found that all their close and medium grip work on assistance exercises did not have a very high carry over value to their competition/"normal" grip flat bench? Also if anyone has any suggestions I appreciate it. (I plan on trying for a new bench PR in about 2wks) Thanks!

 

[bignate73]

am i understanding your question? are you saying that with increased strength or training in particular areas that now a new weak point would be exposed? example, all the close grip work has improved your strength in your tris/lockout, but now you will be deficient in strength lower in the movement. i doubt it will be that dramatic if this is the case. the key is to not stray too far from the intended movement you want to improve upon. if that means a wider grip bench press, then you still should train it even with auxilliary work for the lockout or triceps.

hope that helps.

 

[BlkWS6]

Yeah bignate that is kind of what Im saying, that maybe with all this closer grip work (to bring up my tri's) my body wont be quite "used" to the wide grip when I go for that max. Close gripping more then a normal/wide grip just wouldnt make sense.

 

[Hannibal]

It has been my experience that there is a direct carry over between progress in your close grip and your reg (comp) grip.

 

[b fold the truth]

I always train with a closer grip. The WIDEST that I go is pinky on the rings...even when setting a PR. I feel strongest that way AND I feel the greates carry over to my other exercises...

B True

 

[BlkWS6]

Hey BFold have you ever gone for a PR with index on the ring? It seems to be a much shorter distance that way, but I dont feel as though I can gain as much speed in the lift going out that wide.

 

[Arioch]

Individual biomechanical differences come into play, as well as the strength of specific muscle groups. Someone who is strong out of the bottom but weak at the top of the bench, like myself, will get more carry over than someone who is very strong at the top but weak out of the bottom.

Depends on where you stick, tricep strength, etc.

 

[b fold the truth]

When I did my PR of 427, I still had my pinky on the powe ring. I feel very weak when I go wider like it is much harder to keep my elbows tucked in and I can't use any triceps...and my speed is super slow. I think that you should keep the wider grip to when you are wearing a bench shirt...

B True

 

[bignate73]

just so i dont look like a dumbass....which ring is the power ring? the first? what is the other one called? (you know how some have 2 rings.)

 

[BlkWS6]

Awesome, thanks for the replies everyone. Arioch: I think I tend to be weak off the chest, and if I feel I can generate more speed with a closer grip I guess it would make sense for me to bring it in. BFold: Im definitely going to try pinky on the ring in a couple of weeks. I too seem to have a lot of trouble staying tucked with that wider grip, and my speed does go to hell. Thanks for the advice guys, I'll keep ya posted.