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Thread: Closegrip bench stronger than bench

  1. #1
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    Default Closegrip bench stronger than bench

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    So a couple months ago I injured my shoulder and started doing closegrip bench instead of regular grip bench. Now I decided to go back. I've been making the grip just a little bit wider every session and now I reached a point where I get weaker if the grip gets wider. So my closegrip bench is stronger than my regular bench. For optimal strength development do I keep benching with a close grip because I can move more weight that way and thus gain more strength? Also my shoulder still hurts. So when and how do I go back to regular benching?

  2. #2
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    Why go to a grip that causes pain (and perhaps reinjury or at least irritation)?

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    Quote Originally Posted by zar9star View Post
    So when and how do I go back to regular benching?
    You don't. Just make LP on the closegrip, and do your assistance exercises (dips and LTEs and DB bench etc). You won't win many powerlifting medals though, sorry.

  4. #4
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    You need to define how close is 'close' and how wide is 'regular'.

  5. #5
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    Don't get disappointed, Konstantin Konstantinovs benches close grip.

  6. #6
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    Quote Originally Posted by crc View Post
    You need to define how close is 'close' and how wide is 'regular'.
    I'll put my agreement on this. If you're trying to take a normal grip and it hurts, there's something to address there. You may not go back to that grip for benching, but if you're getting pain in a normal movement, that should be looked into regardless.

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    Quote Originally Posted by Sean Herbison View Post
    I'll put my agreement on this. If you're trying to take a normal grip and it hurts, there's something to address there. You may not go back to that grip for benching, but if you're getting pain in a normal movement, that should be looked into regardless.
    Normal grip bench press.
    YouTube

    Closegrip
    YouTube

  8. #8
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    Quote Originally Posted by zar9star View Post
    ]
    Closegrip
    YouTube
    That's not bad

  9. #9
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    Quote Originally Posted by zar9star View Post
    Normal grip bench press.
    YouTube

    Closegrip
    YouTube
    The close grip video is a bit blurry to see where your hands are compared to the knurling. It looks like you have your index fingers against the smooth part, is that right? So about a hands-width difference?

  10. #10
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    Quote Originally Posted by Sean Herbison View Post
    The close grip video is a bit blurry to see where your hands are compared to the knurling. It looks like you have your index fingers against the smooth part, is that right? So about a hands-width difference?
    Just a little wider than that. The shoulder pain most likely comes from an asymmetrical movement pattern. However, this is an anatomical thing.
    The reason I want to get back to the normal grip is that I'm concerned with lagging pecs in the future.

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