Squat/Bench Form

[King]

I've got a couple of quick questions on form that I need everyones wisdom on.

Firstly when I bench I use a slightly wider than shoulder width grip whereas everyone else that i train with uses a much wider grip, however when I try to bench with a wider grip I feel much more unstable. I really want to hit my chest hard so would it be worth me dropping some weight and starting a fresh on a wider grip or will it make no difference?

Secondly on my squats I reckon im hitting about 5 inches off parallel, how important is it to parallel? If I reduce the weight I can get atg and parallel but it doesnt feel much of a challenge, again would it be worth starting afresh with a lower weight and going for maximum range?

All reply come greatly appreciated

[Karlos02]

on the bench i think it is up to personal preference. if you want to shift more weight you may want to try abit wider, i have my middle digit on the ring, this works pretty well for me. you dont want to go too wide because it may increase the chances of injury. too close and you will be shifting less weight.

i've read in places that a shorter ROM on squats is just as effective, however having trained powerlifting style, i do go deeper into the hole myself, haha!
i recommend lowering the weight until you can hit parallel, its much more ipressive than puny ROM squats.

[adamwenn100]

I think that if you use a closer grip you use your arms more, but wider is better for the chest. Thats what I was told anyway

[mxd]

Quote

I think that if you use a closer grip you use your arms more, but wider is better for the chest. Thats what I was told anyway

i'd say the total opposite. its all to do with chest/deltoid possition and elbow manipulation. u need an arched back so your chest is higher than delts thus using more chest also elbows need to come strait out (if looking at yourself from above you should be close to a straight line).

then grip comes into it. if you want to develop outer chest go wide inner chest go tight.

Quote

If I reduce the weight I can get atg and parallel but it doesnt feel much of a challenge, again would it be worth starting afresh with a lower weight and going for maximum range?

All reply come greatly appreciated

i'd say maximum range of motion for maximum development. if its not a challenge when you drop the weight, don't. Im always surprised how much my legs can lift you just push through it.

hope this helps. oh and by no means will everyone agree with this its just what has/does work for me.

[James Copping]

5" from // squats, I'm tempted to lock this thread hit parallel, there is no point whatsoever doing squats that shallow.

With regards to the bench, experiment a little, it will take you time to learn to bench with a different width, no harm is mixing it up every so often.

[Gareth83]

Quote

if you want to develop outer chest go wide inner chest go tight.

hope this helps. oh and by no means will everyone agree with this its just what has/does work for me.

I don't agree with this, you can't really shape your chest so trying to work inner or outer chest just simply wont work.

Anywhere between 1-1.5 x shoulder width is fine for benching. Whatever you feel most comfortable with really. For me it's slightly wider than shoulder width.

With respect to squats it depends what your aim is really? Do you wish to compete? Just build bigger legs etc. etc?

The best way to ensure you are going to parallel each and every time is to box squat. Over at Westside Barbell this is their favoured movement to help increase squat strength.

[WillSpengler]

Wider grip on bench hits your chest, close grip works your triceps more.

I have pretty broad shoulders, but my grip isnt too wide, i usually have my pinky at the ring on the bar. Also, a slight arch in you back is def helpful

With the squats, maybe you need to stretch more before hand? For long enough i couldnt squat deep enough, this was due to problems with my achillies tendon and ankle. Tho thats now not the case anymore, but that was def. the limiting factor in my range of motion then.

If you can get to parallel with lighter weights. Keep adding weight til you get to the point where you can get to parallel (before you cant reach it anymore). And work at that weight, then just add 1.25 kg each week and make it the test to keep getting to parallel..

[Luffers]

If a wide grip feels unstable then stick with what you are doing, generally speaking it is harder to perform the bench press with a wide grip but its not nessarily better.

With regards to your squats, 5" from parallel is nothing, if thats what you are comfy with then that will be fine. Its actually very difficult to stop 5" inches above parallel and really stresses the quads, also you won't be wrecking your knees, which you will be glad about when you get to my age !

[lo_pan]

so my also **** squat form could actually be a positive?

[WillSpengler]

If your moving the weight it has to be affecting something right?