Hey doc,
Does OHP’ing more than comp bench cause more stress on the arms? In the Strengthlifting template, are there more close grip variations than Powerlifting? I don’t really care about my bench numbers that much, my goal in lifting is to become the strongest and most “jacked” I can be. I naturally have a large chest (I would love to reduce it believe it or not) so I am not so bothered with growing that at the moment as that is the most responsive muscle on my body for some odd reason. Strange problem right?
My arm span is 81 inches so I’d like more stress on the arms.
When we are talking about OHP, I am referring to the method Alan Thrall talked about in his video without using your hips BUT being in a slight layback and the bar dropping down slightly before traveling upwards.
Thanks !
I see, I was thinking since you use a closer grip on the press than the bench, you’d use more triceps
The Strengthlifting II template
I do as much arm work as the program prescribes.
I don’t think I’ve heard anyone talking about close grip decline bench, although it’s not too specific to flat comp bench, would that have a superior outcome than Incline close grip in terms of overall shoulders and arm development?
Also, instead of for example “4 sets of 12 - 15 @ 8” on triceps push down, curls, would replacing that with diamond push ups / (chin up/ chin up grip lat pull down) have a better bang for the buck?
I think the close grip decline bench is much less specific than the incline bench.
I think if you replaced the existing triceps and biceps work with your planned exercises, you’re unlikely to see a difference- just more fatiguing and less useful for arm hypertrophy.
What are your recommendations for long arm individual that want to increase arm size besides following the program?