[velkrum]

Moma Wrote:

velkrum - What's your take on the thumbless grip for the bench press?

It's similar to using a thick bar when benching. Some guys find the grip to be more comfortable and places greater emphasis on shoulders and chest. Guys with short arms have the most to benefit from a thumbless grip (greater chest fiber recruitment without the limiting aspect of grip strength).

I personally don't recommend them for guys with long arms or for max lifting.

If you are using it for lighter weight and high reps I think it's a welcomed variation, just be aware that there is a risk of the bar slipping out of your hands.

Divorco Wrote:

But decline bench press sucks because of the short range of motion. The barbell starts at your bellybutton and ends at your sternum. You can't go lower

Actually, the short range of motion is why the decline bench press is the BEST form of benching. Lowering the bar past your sternum puts negative stress on your shoulders. You hit a few extra fibers in your chest but you risk damaging your rotator muscles.

Decline may not create that Hyperextension that hits the muscle at its weakest point but it allows you to pile tons of weight on the chest at its sturdiest and safest position.

Incline bench is the most useless of pressing movements when it comes to chest development. Flat benching is not very optimal since the strongest function of the pec major is pulling the arm downwards not horizontally extending the hands.