NEWB lifter with bench set up question

So I have just started lifting after reading through as much of the FAQ's as possible. I am doing the 3 day split push/pull/press routine. I have a setup in my basement with a bench and an oly bar with 300lbs of weight. I am going to buy some saw horses so that I can do regular squats without killing myself (I am doing front and hack squats until i get them).

My problem is that the way my bench is set up where I want to grip the bar is exactly where the bench holds the bar. I can go with a wider or narrower grip but not my much and even so it can be very difficult to re rack the weight without smashing my hands or pinching off huge chunks of skin because of where the holders are placed. I have been doing regular bench but with less weight than I would like because of this problem as well as floor presses. I do not have dumbells but I could get them if you guys think that would help.

I have a physical fitness test upcoming to become a police officer at the end of April and I need to raise my 1 rep bench to around 200lbs. So any suggestions on how to fix this problem or work around it? I am doing lots of tricep exercises and such. Is doing dips, floor presses and reduced weight regular bench enough to see real improvements? Should I just suck it up and deal with the wide or narrow grip?

Thanks for any help.

This is the link to the bench.
http://www.sears.com/shc/s/p_10153_12605_00615707000P?vName=Fitness+&+Sports&keyword=bench

 

I see what you mean by the bench not facilitating grip very well. In Ascendant's bench thread, which is on the first page, he says that a narrower grip allows a greater stretch reflex. You should watch the video and read the thread for additional information. It is an ongoing discussion and it has met with some opposition but the information provided by Ascendant and TheNerdKing is excellant.

 

Gonna read it now.

Thanks

 

You basically need a different bench that supports the bar farther out. Most home benches have really narrow supports, which is just something you have to deal with, I guess. When I used to use a cheap bench, I benched with a very wide grip. On mine, holding the bar outside of the supports was about equal to holding an olympic bar on the rings to bench.

As far as hitting the 200lb mark by the end of april. Just benching twice a week will easily get you there. A buddy of mine who is far from athletic has been doing pushups every other day (3-4 sets to near failure) and bench pressing once a week and is at 190lbs in 3 weeks. (from 145 max) Just learning the movement gets you up there real quickly.

 

If you get sawhorses for squatting, you can just cut the damn uprights off, slide the sawhorses up to the back of the bench where your head isand rest the bar on them. You might want to put a spike or some sort of lip on the end of the sawhorse so the bar can't roll off and pwn your face, though.

 

NE-PATRIOTS888
Join Date: Dec 2007

 

lol, fucking Chase beat me to making a pats joke.

 

That is correct.

 

face has already been pwned:redface:. If i can get more than 2 saw horses I think I might do that.

 

The pic loaded really slow and for a minute, I thought it was gonna be a pic of Tom Coughlin with a blue Giants background.

 

I'm not sure what you are implying. Are you saying I am an MMA bandwagon jumper or a Patriots Bandwagon jumper? Either way no need to be a prick. I have lived in Boston for 10 years so I don't think that qualifies me as bandwagon guy. I have also been watching MMA for about 8 years so I am covered there as well. I had an account way back from 2000 but a pink loving fascist decided he did not like me for some reason or another.

But hey thanks for the input. And I am absolutely not ready to talk about the patriots........sigh.

 

ugh......thats just mean man......and GOD DAMN ELI OF ALL QB'S!!!!! THE GUY IS BORDER LINE RETARDED AND SOMEHOW HE MANAGES TO REDNECK HIS WAY OUT OF A SACK AND THROW UP A PRAYER PASS THAT SOMEHOW TOOMER HOLDS ON TO!!!!!! AAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!!!!!!!!!!!!!!1

alright sorry for the harsh letters.........

 

so I ran through another workout today on my crappy bench. I didn't pwn my face again so that was nice. I found that I pretty much had to either use a wide or narrow grip. My stupid bench wont allow a neutral centered grip. so my question is which one would be the most effective for me to increase my 1 rep max bench? Or should I do a combination of both types of grip?

BTW I am only really doing bench because I have a test in a month or so that will test my 1 rep max bench. Otherwise I don't think I would really do bench at all, i think it sucks when compared to deadlifts, squats of any kind, and clean and jerk.

 

anyone?

 

Do both grip widths. Most people will tell you that to bench bigger, you need to work your grip wider because it cuts down on the ROM. Most guys in comps will use as wide as is legal. Narrow grip hits the tri's better and saves wear and tear on the shoulder.

 

thats what I was thinking. thanks for the advice man.

 

I'd def do both, but to be honest, you don't have to work bench more than once a week. Just doing SOHP and having general athleticism should easily get you a 200lb bench.