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benching for size/strength.. difference?3674

pandasashi private msg quote post Address this user
What exactly is the difference between the two? I do a few differemt techniques while benching but dont really know what the diff between them all is.. id especially like to hear from EK lol but all input is good..
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SRorhrbac0808 private msg quote post Address this user
dwatson is typing
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dwatson private msg quote post Address this user
sarcoplasmic hypertrophy is for size.... 8-12 rep range

myofibril hypertrophy is more for strength... 1-5 rep range.
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SRorhrbac0808 private msg quote post Address this user
where do yall keep your hands on the bar?
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dwatson private msg quote post Address this user
Combine the two is my opinion.. They both compliment each other.
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dwatson private msg quote post Address this user
Quote:
Originally Posted by SRorhrbac0808
where do yall keep your hands on the bar?


Doesnt matter.
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SRorhrbac0808 private msg quote post Address this user
well see... I felt a tendon or something pinch in my chest.. I am thinking with a closer grip I could prevent this.. Been doing a pretty wide grip for years.. never had a problem.. But this might be a problem
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Popeye25 private msg quote post Address this user
Quote:
Originally Posted by SRorhrbac0808
where do yall keep your hands on the bar?


every1s different but check out some of matt ogus's vids on benching or smitty diesel(i just find matt more entertaining) he does 5 3 1 and has tonnes of 531 training vids
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Christf private msg quote post Address this user
A lot of powerlifting routines suggest using 2-3 grips, just like dwatson said. So for ex if you do dynamic bench day @ 8 sets of 3 reps.

1 set with grip 1
2 set with grip 2
3 set with grip 1
4 set with grip 2
5 set with grip 1
6 set with grip 2
7 set with grip 1
8 set with grip 2
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The Dark
Knight
eknight private msg quote post Address this user
Benching for strength is almost entirely about CNS adaptation, joint strength, and very little concern about hypertrophy. Adjustments to form are made to shorten the distance the bar travels (ie, wider grip, higher arch) and working sets rarely go above 5 reps. Volume for strength training (for naturals) is generally much less than hypertrophy. Did you have some specific questions, because I'm sure I didn't address everything you wanted to know. -EK
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dwatson private msg quote post Address this user
Quote:
Originally Posted by SRorhrbac0808
well see... I felt a tendon or something pinch in my chest.. I am thinking with a closer grip I could prevent this.. Been doing a pretty wide grip for years.. never had a problem.. But this might be a problem


Agreed, I was implying grip distance doesn't shape or build a muscle any different.

I irritated my bi and doing a closer grip took strain off it 100x better.
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Swayz87 private msg quote post Address this user
Quote:
Originally Posted by dwatson
Quote:
Originally Posted by SRorhrbac0808
well see... I felt a tendon or something pinch in my chest.. I am thinking with a closer grip I could prevent this.. Been doing a pretty wide grip for years.. never had a problem.. But this might be a problem


Agreed, I was implying grip distance doesn't shape or build a muscle any different.

I irritated my bi and doing a closer grip took strain off it 100x better.


True...although you could argue...that a wide grip will develop the chest overall..better then the close grip. Simply because with close grip (as in power benching) you are using your tri and delts a bit more and less on the chest. Very Much why not ALL powerlifters who bench a ton have big chests. In fact watched a vid here just a couple days ago had Stan Efferding...(someone who would know a little about both Powerliftin and BBing) he was talking about how he changes to a wider more traditional grip for bench when he competes in shows.

Not saying anyone was wrong in this thread..simply stating a thesis and supporting it with an example...



this was the vid by the way...Fuark...The Rhino busting out 4 plates on incline for reps....after doing a 3 plates like it was nothin
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dwatson private msg quote post Address this user
@Swayz87 Yes, close grip will target your tri's and put less focus on your chest.. Im not talking a significant distance in grips..
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Swayz87 private msg quote post Address this user
Quote:
Originally Posted by dwatson
@Swayz87 Yes, close grip will target your tri's and put less focus on your chest.. Im not talking a significant distance in grips..


Welll and like I said..I wasnt saying what you said wasnt right...more like ADDING to what was said
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dwatson private msg quote post Address this user
Quote:
Originally Posted by Swayz87
Quote:
Originally Posted by dwatson
@Swayz87 Yes, close grip will target your tri's and put less focus on your chest.. Im not talking a significant distance in grips..


Welll and like I said..I wasnt saying what you said wasnt right...more like ADDING to what was said


No i agree, i was incorrect in saying it didn't make a difference, but I was thinking primarily the bench press exercises. IMO CG bench is a different exercise entirely. They are like cousins.
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the1 private msg quote post Address this user
I brought my hands in about an 1-1.5" and made my benchpress into a more narrow grip last year and my benchpress went from 310lbs to 345lbs in a matter of a couple months..

but I was also going through a big strength phase with heavy compounds, big supp stack and lots of rest.
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Swayz87 private msg quote post Address this user
Quote:
Originally Posted by dwatson
Quote:
Originally Posted by Swayz87
Quote:
Originally Posted by dwatson
@Swayz87 Yes, close grip will target your tri's and put less focus on your chest.. Im not talking a significant distance in grips..


Welll and like I said..I wasnt saying what you said wasnt right...more like ADDING to what was said


No i agree, i was incorrect in saying it didn't make a difference, but I was thinking primarily the bench press exercises. IMO CG bench is a different exercise entirely. They are like cousins.


ya I agree...depending on how close too tho!!! I been doing more of a Powerlift Form bench during phat...hahaha I'll have to take a vid its wierd..I Arch my back and use a closer grip...I kind of tuck elbows..but still leave them flared a bit for more chest activation. But ya if you go real close...More like a Tri exercise!!!
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Swayz87 private msg quote post Address this user
Quote:
Originally Posted by the1
I brought my hands down to my 1-1.5 cawk.... and my benchpress went from 310lbs to 345lbs in a matter of a couple months..

but I was also going through a big Dry Spell with heavy pussy, big Viagra stack and lots of young poon.


First of alll..MIND=BLOWN...

Second of all you are oooonnneeee cheeky kunt mate!
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the1 private msg quote post Address this user
lmao @ the quote.. hahaha still roaring
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Swayz87 private msg quote post Address this user
@the1 HE!!!!
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pandasashi private msg quote post Address this user
Quote:
Originally Posted by eknight
Benching for strength is almost entirely about CNS adaptation, joint strength, and very little concern about hypertrophy. Adjustments to form are made to shorten the distance the bar travels (ie, wider grip, higher arch) and working sets rarely go above 5 reps. Volume for strength training (for naturals) is generally much less than hypertrophy. Did you have some specific questions, because I'm sure I didn't address everything you wanted to know. -EK

well i usually bench 135 for about 6 reps on a good day (i know, weak right?) then i sometimes bring the weight up a bit and try to squeeze in 3 reps, the third with the aid of a spotter usually...am i doing anything that makes any sense? i can lift more with dumbells than with the bar as well, should i stick to dumbells to build strenght or switch it up? should i do volume training to get it bigger since its the only muscle on my body thati cant get bigger? if so, how exactly does volume training work? lots of sets/8-12 reps?? im lost when it comes to chest..i can curl almost as much as i bench and thats retarded..
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The Dark
Knight
eknight private msg quote post Address this user
What is your goal? Are you trying to gain size or power? -EK
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pandasashi private msg quote post Address this user
i really want both cause u get laughed at when u can only bench 135, and my arms look huge compared to my tiny chest, if chest got bigger, it would look more proportional....what do you suggest i do do increase both? 1 month strength lifting, 1 month size ect, or both at the same time?
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The Dark
Knight
eknight private msg quote post Address this user
A program like PHAT would allow you to do both. -EK
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pandasashi private msg quote post Address this user
alright, ill look that up.. thanks
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Popeye25 private msg quote post Address this user
if u bench press u prob use a lot more triceps than if u used dbs so maybe thats why ur triceps are big and chest isnt. happens alot of ppl
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