Why did Arnold do wide grip bench?
Arnold himself acknowledges the risk of injury that comes with this technique in his newsletter. “It is called the suicide grip for a reason,” he said. “Only do this if you have a spotter with you, and make sure you have a real spotter, not someone looking at their Instagram while you unrack the weight.”
How wide should a bench press grip be?
Most powerlifters bench press in a wide grip that’s somewhere between 1.5-2X shoulder-width distance, but your exact grip should be based on your individual body mechanics and personal preferences.
Is it better to bench with a wide grip?
Conclusion. In summary, the wide grip position will emphasise the chest and shoulder muscles whilst placing a significantly greater stress through the shoulder joint, whilst the narrow grip position will place emphasis on the triceps muscles but also place greater stresses through the wrist joint.
What were Arnolds max lifts?
Arnold says his best gym powerlifts were: squat 545 lbs. (247 kg.), bench press 500 lbs. (227 kg.), and deadlift 710 (322 kg.).
Should I bench with a wide or narrow grip?
Why is suicide grip banned in powerlifting?
One of the dangerous consequences of the suicide grip is that there is a high risk that the barbell can slip from the hands. The thumb acts as a locking mechanism on the barbell when it’s wrapped underneath. Without the thumb involved, the barbell can fall off the base of the palm more easily.
What is a wide grip bench press?
A wide grip bench is considered to be a grip where you grab the bar 2X the distance between your shoulders. For example, if the distance between your shoulders is 40cm, and you grab the bar 80cm apart from index finger to index finger (2X the distance), then this would be considered a wide grip bench press.
Is a wide grip bench press bad for your shoulders?
A wide grip bench press may place the shoulder in a vulnerable position if you lack shoulder mobility or previously had a rotator cuff injury or shoulder impingement. For lifters lacking shoulder mobility or have a history of shoulder issues, Fees (2008) recommends bench pressing with a grip no wider than 1.5X shoulder-width distance.
Does a wide bench press increase pectoralis activation?
Research has demonstrated in a one repetition max bench press test that there is no difference in the pectoralis muscle recruitment with a wide bench press grip [1, 3]. Additionally, there is a large difference in the amount of tricep activation with the normal 1.5 biacromial distance grip [1].
How much can Arnold Schwarzenegger bench press?
According to his Blueprint training program, Arnold Schwarzenegger coul bench press 500 pounds (226.8 KG) in his prime. Aside from bench press, Arnold could also squat 545 pounds (247.2 KG) and deadlift 710 pounds (322 KG). How can Arnold Schwarzenegger Bench Press this much?