Quote:
Originally Posted by BigFrank
First off, you picked up a great book! Second, I believe what you mentioned aboce, low bar groove for benching has allowed me to bench heavy with ZERO issues. Also I find that the narrower your grip the better also. I often see guys benching with their index fingers outside of the smooth groove on the bar. While this may be great for use at a meet to decrease range of motion, it destroys shoulders. I personally pinky on groove on thumbs on smooth for bench.
Narrow grip, low bar groove, elbows in your gonna bench heavy for years
Wide grip, high groove and flared elbows = pain.
Watch next time you are at the gym at guys who bench most will bench the wrong way, and often you will hear them talk about their low bench because of shoulder issues, or such.
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Nice to know about the grip placement as well. I've been putting middle finger in the smooth groove. Next time I do bar work, I'll try shifting to a closer grip and see how I do. Doing chest tonight, but was planning to do DB work. I also need to work on back arch, as I think I've not been doing that correctly either. Funny how I've been working with "trainers" at LA Fitness for more than a year now and not one of them mentioned this stuff.