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ballas38
Joined: 29 Aug 2007
Posts: 123
Location: Greece
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 Posted: Tue Jan 08, 2008 12:07 pm Post subject: Bench Presses (i feel my shoulders stressed) |
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I know that to keep the stress of my triceps, i should use a wide grip (correct me if i'm wrong). But, sometimes i also feel my shoulders doing the work, and some other times i don't but i can't understand what i'm doing different  . Enlighten me please! |
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swanso5
Joined: 16 Jan 2006
Posts: 7328
Location: melbourne, australia
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| Posted: Tue Jan 08, 2008 9:22 pm Post subject: |
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why take stress of the tri's, they do most if the lifting during a bench press and it weill only let you use less wt so that doesn't make much sense...
your shoulders hurt because of the wide grip so stay away from that (that includes everybody too)
try wrapping a towell around the barbell and doing regular grip / style benches...i done these last week and felt them for 2 days |
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Blades 2515
Joined: 26 Jan 2008
Posts: 19
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| Posted: Sat Jan 26, 2008 7:24 pm Post subject: |
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In my opinion, the only result you'll get from using a wider grip for the Bench Press is shoulder pain. The wider grip forces you to lower the barbell too high on your chest and your elbows to flare out; which strains your shoulders, causing the pain.
Therefore, I suggest that you try bringing your hands closer together (about 23-26 inches apart or a "medium" grip). Also, try lowering the bar to your lower chest and keeping your elbows tucked to your sides. This technique will not strain your shoulders as much, and actually hit your chest even more than using a wide grip.
For a great article on bench press technique check out:
Using a medium grip will hit both your chest and your triceps without the shoulder pain. Sounds like a deal to me!
Last edited by Blades 2515 on Sun Jan 27, 2008 12:31 am; edited 1 time in total |
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ballas38
Joined: 29 Aug 2007
Posts: 123
Location: Greece
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| Posted: Sun Jan 27, 2008 12:16 am Post subject: |
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It's what i have been doing for some weeks now. Medium Grip.
Works Great.!  |
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swanso5
Joined: 16 Jan 2006
Posts: 7328
Location: melbourne, australia
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| Posted: Sun Jan 27, 2008 12:30 am Post subject: |
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| you basically want a grip that would have your elbows 45 degrees from your torso in the bottom position lowering to about the nipple/sternum area |
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ballas38
Joined: 29 Aug 2007
Posts: 123
Location: Greece
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| Posted: Mon Jan 28, 2008 7:45 am Post subject: |
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| Does this apply to incline presses as well ? coz i've heard and read that you should bring it to your neck in that case. |
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swanso5
Joined: 16 Jan 2006
Posts: 7328
Location: melbourne, australia
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| Posted: Mon Jan 28, 2008 9:53 am Post subject: |
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| well it's different obviously bring it down to your sternum there in you get broken nuts...i do low inclines for me at about 15 - 30 degrees so i still bring it pretty low just above the nipples...it's all about shoulder safety for me |
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Blades 2515
Joined: 26 Jan 2008
Posts: 19
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| Posted: Mon Jan 28, 2008 2:32 pm Post subject: |
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| swanso5 wrote: | | well it's different obviously bring it down to your sternum there in you get broken nuts...i do low inclines for me at about 15 - 30 degrees so i still bring it pretty low just above the nipples...it's all about shoulder safety for me |
I agree. The thought of lowering a weighted bar to my neck does not sit well with me.
For incline presses, I agree with swanso5. Lower the bar to your nipples to save your shoulders. |
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