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liqdfire
 
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Bench Press question

I am fairly new to working out (about 4 months) and on my bench I am always fatiguing my biceps and triceps before my pecs. What am I doing wrong. I try to keep my feet fairly planted on the floor, shoulder blades together and hands just on inside of you outer smooth ring which is about shoulder width apart.
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Old 05-04-2010, 07:21 PM liqdfire is offline  
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Gibonius
 
If your hands are only shoulder width apart your triceps will be getting hit harder than your chest. Your biceps shouldn't be getting worked at all by bench though.

What's the rest of your routine look like, especially what else you're doing the same day as bench?
Old 05-04-2010, 08:00 PM Gibonius is offline  
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Originally Posted by Gibonius View Post
If your hands are only shoulder width apart your triceps will be getting hit harder than your chest. Your biceps shouldn't be getting worked at all by bench though.

What's the rest of your routine look like, especially what else you're doing the same day as bench?

I do flat bench, inclined then declined, all 3 pyramids (sets go from 10 reps to 1rep decrement by 2 every set)
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Old 05-04-2010, 08:12 PM liqdfire is offline  
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Gibonius
 
That's a lot of reps for bench.

Do you do any specific work for your triceps?
Old 05-04-2010, 08:23 PM Gibonius is offline  
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alehark
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I'd say try spreading your grip a little more. Like was said earlier, you really shouldn't be doing too much bicep work on bench. Also, make sure to breathe in as you bring the bar down, breathe out as you push up. It's amazing what changing your breathing can do for your performance.
Old 05-04-2010, 08:25 PM alehark is offline  
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liqdfire
 
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That's a lot of reps for bench.

Do you do any specific work for your triceps?

Yeah, we generally do chest, legs, recovery arms then shoulders and back.
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Old 05-04-2010, 08:30 PM liqdfire is offline  
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mainbrotha
 
Do some high rep tricep work to help them get stronger so you won't feel so gassed on bench, but do that arm day. Keep the reps at 12 or higher.

Get your buddies to tell you if your forearms are perpendicular with the floor when you bench, too. Figure out what that means for hand placement if they're not. I typically bench with my ring fingers on the rings.
Old 05-04-2010, 08:43 PM mainbrotha is offline  
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Retardedchicken
 
Close grip bench press has conditioned my triceps better than any other tricep exercise, and since its the same motion for the most part as bench, I would say do them at the end of your workout.

Close grip is roughly 6-10 inches apart, and keep your elbows tucked in.
Old 05-05-2010, 10:19 AM Retardedchicken is offline  
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Whizzleteets
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you can skip decline bench too.

do a fly movement instead.
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Old 05-05-2010, 07:03 PM Whizzleteets is offline  
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mainbrotha
 
...Why would you skip decline bench for flyes, again? If you skip decline bench, you skip it for dips.
Old 05-07-2010, 04:12 PM mainbrotha is offline  
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Tom Kazansky
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...Why would you skip decline bench for flyes, again?

I'd like to know that myself!
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Old 05-07-2010, 04:25 PM Tom Kazansky is offline  
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Tom Kazansky
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Quote:
Originally Posted by alehark View Post
I'd say try spreading your grip a little more. Like was said earlier, you really shouldn't be doing too much bicep work on bench. Also, make sure to breathe in as you bring the bar down, breathe out as you push up. It's amazing what changing your breathing can do for your performance.

That and you kind of have to to not pass out .
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Old 05-07-2010, 04:26 PM Tom Kazansky is offline  
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Tom Kazansky
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To OP:

Closer grip will concentrate more on triceps, wider will do more chest. Also, don't bounce the bar off your chest. Leave a few inches off your chest instead and push it back up from there. Also, don't fully extend, but keep your shoulders square and a slight bend in the elbows when you reach the top.
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Old 05-07-2010, 04:27 PM Tom Kazansky is offline  
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liqdfire
 
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Quote:
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To OP:

Closer grip will concentrate more on triceps, wider will do more chest. Also, don't bounce the bar off your chest. Leave a few inches off your chest instead and push it back up from there. Also, don't fully extend, but keep your shoulders square and a slight bend in the elbows when you reach the top.



Ty
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Old 05-07-2010, 07:17 PM liqdfire is offline  
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mainbrotha
 
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Ty

Clarifications:

Do not breathe out from the bottom of the rep. That is BAD form. Holding a big breath of air will make your chest bigger and therefore make you more stable because it gives a bigger platform to bench off of. You should be breathing out towards the top of your rep.

Also, when he says do not fully extend, what I would make that out to be is do not lock your elbows, as that can stress those joints way too much. Fully extend, but don't lock your elbows as to let them hold the weight...Ii'm trying to put this to words to make it make sense, but it's hard to articulate....you should just practice it with light weight to try and get a gist of what I'm saying. Regardless, think of leg press, for example. Fully extend, but don't lock your knees; same thing with bench and your elbows.

If you want more advice on bench press advice, look up some Dave Tate bench press tutorials and videos on youtube. Guy's a beast.
Old 05-07-2010, 10:55 PM mainbrotha is offline  
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