Benchpress ++targeting chest++ need advice

[UnatcoAgent]

I'm doing a fairly light load of weight to reduce fat on my chest with my benchpress, stupidly when I bought my equipment it came with a near 6ft bar and the weight is very spread to either side. My question is if I am targeting my chest, is it better to spread my arms apart more or keep them close together?

Also, regarding my shoulders, how do I keep from injuring them ? I've noticed that if I swing my arm I can hear a mushy-crunching noise, very slight but apparent, which seems to be the cartilage, I don't know if this is normal or what. I've had it for nearly a year, but never checked for it before that. Any ideas ?

 

[Deeko]

arms apart. tighter grip focuses on triceps.

 

[UnatcoAgent]

Originally posted by: Deeko
arms apart. tighter grip focuses on triceps.

So arms further apart will work my chest more then ? I'll try that.

 

[Cfour]

Originally posted by: Magnum375

Originally posted by: Deeko
arms apart. tighter grip focuses on triceps.

So arms further apart will work my chest more then ? I'll try that.

yup

more reps = more toning

 

[UberDave]

To target your chest, use a wide grip.

A close grip works your triceps.


To avoid injury to your shoulders, don't over train- and also don't come down so far that you touch your chest with the bar. Bring it so your arms are paralell to the ground or the bar is about 2 inches away from your chest. Whatever is comfortable.

 

[theNEOone]

Originally posted by: Magnum375
I'm doing a fairly light load of weight to reduce fat on my chest with my benchpress, stupidly when I bought my equipment it came with a near 6ft bar and the weight is very spread to either side. My question is if I am targeting my chest, is it better to spread my arms apart more or keep them close together?

Also, regarding my shoulders, how do I keep from injuring them ? I've noticed that if I swing my arm I can hear a mushy-crunching noise, very slight but apparent, which seems to be the cartilage, I don't know if this is normal or what. I've had it for nearly a year, but never checked for it before that. Any ideas ?

just so you know, benchpress is as effective at burning your "chest fat" as it would be to do bicep curls. there's no such thing as spot reducing. if you want to lose fat on your chest, eat less and do some cardio.

 

[Novgrod]

^^^
what he said. "cut" is nothing more than a function of big muscles and low body fat. to get big muscles, do good lifts (multiple joints, freeweights). to get low body fat, burn as many calories as you can. don't try to bulk up and get cut simultaneously; do one then the other.

 

[Marauder-]

Originally posted by: Novgrod
^^^
to get low body fat, burn as many calories as you can.

 

[StageLeft]

Originally posted by: Novgrod
^^^
what he said. "cut" is nothing more than a function of big muscles and low body fat. to get big muscles, do good lifts (multiple joints, freeweights). to get low body fat, burn as many calories as you can. don't try to bulk up and get cut simultaneously; do one then the other.

Agreed and I'd go further and say that the high-rep = toning is more a myth than anything else. Assuming a person is developing their muscles evenly (ie, not just lower pecs or not just inner thighs) all high reps is going to do vs. low reps is give endurance while sacrificing size. Toning results from decreasing bodyfat (so that the muscles are more apparent) and increasing muscle.

Higher reps may burn more calories but this pales in comparison to the number burned doing cardio. There is nothing magical about high reps such that the muscle develops to "look" more toned; all the high reps will do is sacrifice size/strength for endurance. Kinda like a marathon runner!

 

[Yossarian]

I had fat deltoids once so I did a lot of shoulder presses.

 

[StageLeft]

Originally posted by: PipBoy
I had fat deltoids once so I did a lot of shoulder presses.

Fat delts eh?

Surgeons are the only ones who can spot reduce!

 

[UnatcoAgent]

nm

 

[Spamela]

Originally posted by: Magnum375
I'm doing a fairly light load of weight to reduce fat on my chest with my benchpress, stupidly when I bought my equipment it came with a near 6ft bar and the weight is very spread to either side. My question is if I am targeting my chest, is it better to spread my arms apart more or keep them close together?

Also, regarding my shoulders, how do I keep from injuring them ? I've noticed that if I swing my arm I can hear a mushy-crunching noise, very slight but apparent, which seems to be the cartilage, I don't know if this is normal or what. I've had it for nearly a year, but never checked for it before that. Any ideas ?

one way to avoid shoulder injuries is to lower the bar to your nipples or further down your chest (i.e., towards your waist).

 

[godmare]

Do some rotator cuff exercises to avoid shoulder injury.
They're simple and quick, do a google search for some.