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Forums › Trooper’s Training Forum – In memory of Col. James “Jim” R Tirey, USA › Close Grip Push-Ups vs. Wide Grip
Noticed that my anterior/medial delts are sore to the touch.
Generally, that seems to be associated with weakness/overcompensation.
Wondering what I could do to strengthen the area, I tried bringing my hands in during push-ups to just a little wider than shoulder-width. Definitely weak in this position. OTOH, I could lower my chest basically to the ground vs. 8 inches or so off the ground.
When doing bench press or push-ups, what width do you use and why?
Bench pressing I’m now as legally wide as possible, but not all the time. I was very weak wide grip but gradually brought it up to be my strongest.
For years close grip was my go to and while it does me a lot of good, I think I left something on the table not looking at expanding it sooner.
Keep your shoulders healthy and you shouldn’t have a problem with gradual exposure.
Noticed that my anterior/medial delts are sore to the touch.
Generally, that seems to be associated with weakness/overcompensation.
Wondering what I could do to strengthen the area, I tried bringing my hands in during push-ups to just a little wider than shoulder-width. Definitely weak in this position. OTOH, I could lower my chest basically to the ground vs. 8 inches or so off the ground.
When doing bench press or push-ups, what width do you use and why?
I set up with my thumbs on the edge of the knurling as a baseline.
Wider grip or hand placement for any horizontal pressing makes my shoulders feel achy. Actually, I take a similar grip width for my overhead presses. Maybe a little wider for behind the neck presses.
Not really in terms of comfort. I tend to keep things relatively narrow and tuck my elbows in a lot when I’m doing either vertical or horizontal pulling. I have low lat insertions and feel a better contraction that way, but if I do go wide, or if I do something like a row to chest and I want to emphasize the rhomboids and traps, it doesn’t hurt.
My modest observation: one armed lifts tend to be more forgiving to my ageing joints. One arm press, one arm bench, one arm row etc. Probably because of a larger ability to adjust angles and axes. Another useful factor – the activation of different muscle groups. For example, one arm bench activates trunk muscles a lot.
They’re also good to combat the beast named Boredom.
Everyone here has all grinded away at exercise for quite some time. To do it again and again (and again) can require some element of novelty.
As a trainer, I watch for people’s eyes to glaze over as a cue to shorten their stretching routine, change the exercise or program, etc.
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