BB Flat Bench technique question

Discussion in 'Fitness & Nutrition' started by HalfPastGone, Jun 9, 2009.

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  1. HalfPastGone

    HalfPastGone OT Supporter

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    I'm 6'8'' with an 82'' wingspan and I'm having a difficult time developing my chest.

    Should I be keeping my elbows more flared and bringing the bar down to my upper chest, or should I keep my elbows tucked and bring them to my lower chest?

    I've been keeping them flared, but I feel like when I tuck them I use my shoulders less, although I end up not lifting as much weight.
     
  2. tantrum

    tantrum New Member

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    Tucking your elbows will take pressure off of your shoulders, which in terms of shoulder health is a good thing. I'm not sure which technique would be better in your case, however, due to your wingspan.

    ibaliasjokes
     
  3. DTR rex

    DTR rex New Member

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    Elbows in, down to chest, with no bounce.
     
  4. HalfPastGone

    HalfPastGone OT Supporter

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    this is exactly what i'm trying to figure out

    thanks though :hsd:
     
  5. HalfPastGone

    HalfPastGone OT Supporter

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    i have a mental block on bouncing if off my chest, i can't even do it if i tried :rofl:
     
  6. Holliday

    Holliday New Member

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    check out the rotator cuff thread douche
     
  7. Thomas Crenshaw

    Thomas Crenshaw New Member

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    do other workouts. benching is more shoulders/tri's over chest unless its decline wide grip from what ive learned.
     
  8. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    save your shoulders and bring in your grip. you can develop your chest in many ways besides flat pressing.
     
  9. DTR rex

    DTR rex New Member

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    I've recently started doing this.

    I brought my grip in considerably to keep my shoulders from dying.
    Numbers dropped, but my shoulders don't feel like shit the next day either.
     
  10. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    :bigthumb:
    my numbers actually started going up and my tris are getting bigger so its all good. esp. since chest isnt a weak point for me. I never liked wide flared elbows.
     
  11. Thomas Crenshaw

    Thomas Crenshaw New Member

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    gonna try this, low weight and more reps with an inside grip= tri's hit hard?
    amirite
     
  12. T-R-T

    T-R-T New Member

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    Prefatiguing my chest with a fly motion has helped me hit my pecs a lot more. I used to only get a little sore on the upper outside of the chest where it connects to the delt but now my entire pec is sore to the touch every time.
     
  13. HalfPastGone

    HalfPastGone OT Supporter

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    i'm not worried about shoulder pain or fatigue, i'm just curious as to whether or not it takes away from chest development.

    and i do rotatate between all types of chest workouts, but with BB presses the elbow tuck option is much more pronounced.

    you just gotta figure, if you're using less shoulders, that much mean you're using more chest. so i think i'm going to stick with the elbow tuck.
     
  14. HalfPastGone

    HalfPastGone OT Supporter

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    i usually do my flys at the end, because i'm not going for weight.

    i'll switch it up and try it in the beginning.
     
  15. HalfPastGone

    HalfPastGone OT Supporter

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    the closer the grip the more it hits tri's

    wide grip is better for isloating chest, or so i've been told in a couple other FN threads :dunno:
     
  16. DTR rex

    DTR rex New Member

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    Yeah.

    There is always a secondary muscle involved when benching. If you go wider grip and flare elbows your shoulder back up the weight. If you go narrower grip with elbows in the tri's back up the weight.

    I like inside better because after 2 shoulder injuries I'd rather have a secondary load on my tri's.
     
  17. ralyks

    ralyks New Member

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    Flared elbows seems to hit my chest harder, or even just using a wiiide grip. Most of the time I'll tuck because of shoulder problems though.

    If you don't have a history of shoulder pain, and are doing RC exercises and face pulls, you can probably get away with not tucking your elbows in.
     
  18. DTR rex

    DTR rex New Member

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    Wider grip forces a better stretch on the muscle during the lower-negative portion of the lift.

    But again, it also puts more stress on the shoulders if you flare you elbows; is more likely on a wider grip.
     
  19. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    yes it takes away from chest development, however if you fuck up your shoulders from going wide that also takes away from development. lol. since Im in it for the long haul I go pink on rings (Im 6'2" btw) and just try to get strong(er) or my flat and use other exercise to build my chest.
     
  20. HalfPastGone

    HalfPastGone OT Supporter

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    k you convinved me, i'm doing it your way.
     
  21. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    has nothing to do with number of reps. but closer grip will work tri's more.
     
  22. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    1st of all IM the 1st guy to suggest going closer....lol JK JK. 2nd of all your always use shoulders when benching, just not as much when you go closer. You also you your lats (moreso if you bench in a shirt) and your upper back and rear delts.
     
  23. HalfPastGone

    HalfPastGone OT Supporter

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    ok let me ask you this..

    if you have no shoulder pain (which i don't), which way will help define my chest more?

    i never mentioned in my original post that i had shoulder pain, it kind of got off track.
     
  24. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    A good diet.
     
  25. HalfPastGone

    HalfPastGone OT Supporter

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    fuck it, maybe i should just rotate elbow tuck to elbow flare every other week.
     
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