Weak wrist when bench pressing.

[SamWelly]

Hahah bench for ego?

Bench like squats incorperate more than one muscle group, namely your lats, traps and shoulders. If any one of these are lacking (inlcuding wrist and forearm strength) then you will undoubtably experience pain and will strugle with concentrating on the pectorial major being stimulated enough to get decent growth. It does take a couple of solid years or the right coach and practice to make it a valuable excercize.

There are only a few people in any major gym that bench with GOOD FORM. Slow all the way down till the bar settles at the absolute bottom of the ROM (depending on flexibility)... Using your lats to absorb the weight and one continous movement incorperating the lats to fire, the chest and shoulders and in the upper part of the movement the triceps. Half pressing or fast reps will do nothing but agrovate the weak or strained muscles IMO.

Sorry for the shit spelling its been a long day...

Put your feet up on the bench, if you cant feel 80% of the weight thru your pecs your probably doing something horribly wrong...

[SamWelly]

You would have to be a complete dick to roll it down when you could just tip it off the side :shock:

You dont know squat till you can bench and dead :nod:

[boostinggtir]

I knew someone who tried benching 3 plates on each side but it got stuck on his chest. He had no spotter so rolled it down to his hips breaking his ribs in the process.

lmao

[knock knock]

That would've been real great for his ego :pfft:

[1day]

haha , my gyms got these two lil indians that just go heavy as with the worst form eva, just to impress im guessing. the otha day i watched them load a side each of the benching bar, not payin attention to eachother ,they loaded a 20kg either side then a 10kg on one side and 15kg on the otha, i should have said somthing but i felt like a laugh , and sure enuff, one arm cudnt keep up and as he brought bar to his chest unevenly ,he then got pin'ed for a bit (while spotter not payin attention)b4 the weights started to slide off the ends :pfft:

[laurasaur]

what's wrong with having your thumb underneath? I thought that was how you were supposed to do it :oops:

[Flamer]

what's wrong with having your thumb underneath? I thought that was how you were supposed to do it :oops:

Thumb underneath = suicide grip. You should be wrapping thumb around the bar. 1. It's safer. 2. It actually assists with the lift itself - don't ask my why, but gripping the bar helps lift the weight!

[SamWelly]

I do close grip bench for triceps with thumb underneath to take the stress off my shoulder joints, all good if you have a spotter. Risky with bench, but helps if you have wrist pain.

[diamond]

Hey Sam good to see you back posting again

[Darwinstef]

what's wrong with having your thumb underneath? I thought that was how you were supposed to do it :oops:

Thumb underneath = suicide grip. You should be wrapping thumb around the bar. 1. It's safer. 2. It actually assists with the lift itself - don't ask my why, but gripping the bar helps lift the weight!

Hmm, suicide grip still for me....I actually feel weaker with thumb over...interested to know the mechanics of why this is?

[SamWelly]

what's wrong with having your thumb underneath? I thought that was how you were supposed to do it :oops:

Thumb underneath = suicide grip. You should be wrapping thumb around the bar. 1. It's safer. 2. It actually assists with the lift itself - don't ask my why, but gripping the bar helps lift the weight!

Hmm, suicide grip still for me....I actually feel weaker with thumb over...interested to know the mechanics of why this is?

Suicide grip = Less weight over the wrist and more weight over the palm. I have more power too just not worth the risk, if you get to the point of having a few plates on each side that are jiggling around you need a good grip when smashing out a few reps so it doesnt slide off and nail your throat or ribs...

[laurasaur]

oh whoops i do wrap around the bar I interpreted that wrong

[nate225]

Lots of ways around this one. I too find suicide grip better in terms of load (bar) being closer to being directly over wrist. Unfortunately you cannot use this grip in PLing (and it can be dangerous if the bar goes awol!). What I do to get around this is to set up suicide grip, and then force thumbs around bar whilst maintaining bar position (takes a while to get used to be works for me).

There is another good grip technique used by OB1 at Powerhouse which involved 'folding', for lack of a better word, the skin between the thumb and index finger between the bar & the hand (a practical demo probably needed here). Seems to stop slippage on max weights.

Someone commented re: proper grip assisting with lifts; this is likely to be as described by Louie Simmonds (Westside Barbell) when you grip tightly and concentrate on "spreading the bar". You actually try to pull the bar apart as benching - works wonders for some. Pay to check out WSB videos or Metal Militia's Advanced Bench press if this interests you.

Nate

[Flamer]

Lots of ways around this one. I too find suicide grip better in terms of load (bar) being closer to being directly over wrist. Unfortunately you cannot use this grip in PLing (and it can be dangerous if the bar goes awol!). What I do to get around this is to set up suicide grip, and then force thumbs around bar whilst maintaining bar position (takes a while to get used to be works for me).

There is another good grip technique used by OB1 at Powerhouse which involved 'folding', for lack of a better word, the skin between the thumb and index finger between the bar & the hand (a practical demo probably needed here). Seems to stop slippage on max weights.

Someone commented re: proper grip assisting with lifts; this is likely to be as described by Louie Simmonds (Westside Barbell) when you grip tightly and concentrate on "spreading the bar". You actually try to pull the bar apart as benching - works wonders for some. Pay to check out WSB videos or Metal Militia's Advanced Bench press if this interests you.

Nate

Thanks Nate - excellent description of what my trainer has been tellin me - Spread the bar! Seems to work for me.