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There is only one ring on my bar...hmmm...I'll go measure how far apart the rings are...
B True
B True
Question about close grip bench work
- Thread starter BlkWS6
- Start date
BlkWS6
New member
Originally posted by 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.)
The power ring is going to be the farthest one out. Most of the bars at my gym just have that ring, but there are a couple like the ones you are describing and they are much closer in towards the smooth.
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.)
The power ring is going to be the farthest one out. Most of the bars at my gym just have that ring, but there are a couple like the ones you are describing and they are much closer in towards the smooth.
gettinlarger
New member
b fold the truth said:
I hear you man. I can't put my pinky too far from the ring. One, it feels awkward, two, you're right, you can't tuck your elbows in. It just feels like the most natural, easy way to bench. My PR is with the pinky on the ring, too. I dunno, it's just how I'm comfortable.
bignate73
New member
ahh. gotcha. i figured it was the standard outside one, but with so much talk of keeping elbows tucked, i find that ring pretty far out for me to do so. i end up with about a 45 deg angle from my body when the bar touches upper abs. im assuming this is about right for a PL bench press. ive actually been going a bit inside there as well. im strong in the lockout. my tris always have been but in the hole...im like a schoolgirl.
My shoulders are broader than most too...so going wider may be easier..
B True
B True
Arioch said:On a standard bar the rings are 32" or 81cm apart.
Shame on you B-fold, you should know that.
Some of my best bars are home made...no knurling...just some athletic tape to mark where the rings shoud be
B True
benchmonster
New member
Your bench is like a chain. A chain is of course only as strong as its weakest link. If your weakest link is triceps, and they will only let you press 300, but your pecs, shoulders, lats, etc. will allow you to bench 400, guess what? You are a 300 bencher. You don't get to split the difference.
Once you have caught up your tricep strength to the point they can handle 400, then something else may rear its ugly head as the new weak link. Maybe it is shoulders. (My personal weak link) Now to get forward progress, you will have to strengthen the shoulders to the point they can handle as much as your triceps.
It keeps going, once you strengthen one muscle group, then another may become your new weakness. For a competitive bench presser, the equation is usually simpler than for a gym trainer. Most gym trainers don't use a shirt. Competitive guys do use a shirt.
For a shirt wearer, the lockout, or triceps is almost always the weak link. Modern shirts help a great deal out of the bottom of the press, where shoulders, and pecs tend to show their weakness (or in some of us, injury), but the shirt "boost" quickly runs out, and it is up to those pistons in the back of your arms that mortals call triceps to take over and lock the elbows out.
But the rule of strengthening the weakes link and continuing to do so applies to everyone. Also, don't forget that the person who moves the bar the fastest usually locks out the most weight.
Hope some of this helps, and good luck.
B.
Once you have caught up your tricep strength to the point they can handle 400, then something else may rear its ugly head as the new weak link. Maybe it is shoulders. (My personal weak link) Now to get forward progress, you will have to strengthen the shoulders to the point they can handle as much as your triceps.
It keeps going, once you strengthen one muscle group, then another may become your new weakness. For a competitive bench presser, the equation is usually simpler than for a gym trainer. Most gym trainers don't use a shirt. Competitive guys do use a shirt.
For a shirt wearer, the lockout, or triceps is almost always the weak link. Modern shirts help a great deal out of the bottom of the press, where shoulders, and pecs tend to show their weakness (or in some of us, injury), but the shirt "boost" quickly runs out, and it is up to those pistons in the back of your arms that mortals call triceps to take over and lock the elbows out.
But the rule of strengthening the weakes link and continuing to do so applies to everyone. Also, don't forget that the person who moves the bar the fastest usually locks out the most weight.
Hope some of this helps, and good luck.
B.
S
solidj55
Guest
I always see a great improvement in my regular grip(ring finger on power ring) after working on closegrip movements(index on smooth) Sometimes it feels a little weird because your not used to your regular grip but in time it comes back stronger. One thing I am trying against popular belief is doing my DE bench day using my competition grip so Ill stay used to it.
