How far Are your hands Away From Each other When Benching? [Forum Archive]

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How far Are your hands Away From Each other When Benching?

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Posted by: kenwood

huh?

Posted by: TJ Cline

10-21 when benching

only if your 4'3''

Posted by: kenwood

i have mine around 12" apart :S . is that too close? even when maxing i have them that close. when i do CGBP they are 2" away from each other :S . should i try benching 21-22" apart? which will develope the chest better? closer(like i do) or around 22"?

Posted by: PWGriffin

Quote:

Originally Posted by kenwood

i have mine around 12" apart :S . is that too close? even when maxing i have them that close. when i do CGBP they are 2" away from each other :S . should i try benching 21-22" apart? which will develope the chest better? closer(like i do) or around 22"?

kenwood...where do you put your hands in relation to the power rings on the bar??

Posted by: kenwood

heres 2 oly bars i found pics of(best pics i could find lol)

i drew a arrows where i wrap my thumb around

Posted by: kenwood

too close?

Posted by: PWGriffin

Quote:

Originally Posted by kenwood

too close?

place an empty oly bar on ur chest where it touches when you press....(should be close to the nipple line...on/just below/just above whatever...) Now place ur hands on the bar where it will allow ur forearms to be completely perpendicular to the ground.

For me, I grab the bar with either my pinky or ring finger on the power ring...

Posted by: min0 lee

I place it where the red is, pinkies by the circles.

Posted by: MACCA

Miles too close kenwood, put them where mino lee has said and i bet you can lift a lot more weight.

Posted by: assassin

it depends on you height .... but yeah that's too close for you, try to have your elbows bent at 90 degrees..

Posted by: JimSnow

I feel for the smooth rings on the knurl of the olympic bar and place my hands about center on them, maybe a tad wider. I just measured that at 32.5". I'm 5'11".

Posted by: JonnyStead

I also have my pinky on the ring on the bar - it depends on your arm length though and you should be aiming for a right angle bend at the elbow - with your forearms pointing straight up -

I found when I widened my grip slightly to correct my form, that the weight I could move dropped just slightly - but its come back now and I get less feelings of stress on the wrists and triceps

Posted by: CowPimp

I put my middle fingers on the rings. Close grip for me is maybe one finger on the smooth part of the bar or just touching the smooth part of the bar. I just go close enough to tuck my elbows at my sides and have my forearms pointing straight up and down. Any closer is pointless in my opinion.

Posted by: PWGriffin

Quote:

Originally Posted by MACCA

Miles too close kenwood, put them where mino lee has said and i bet you can lift a lot more weight.

That would make him 16 and benching close to 400!!!

Posted by: ReproMan

Quote:

Originally Posted by CowPimp

I put my middle fingers on the rings. Close grip for me is maybe one finger on the smooth part of the bar or just touching the smooth part of the bar. I just go close enough to tuck my elbows at my sides and have my forearms pointing straight up and down. Any closer is pointless in my opinion.

Ditto for me.

Posted by: AKIRA

Quote:

Originally Posted by CowPimp

Bingo.

Middle finger on the ring! For a while I had my pinky on the ring, before that, I didnt even go by the rings. I would place my hands and use a thumb distance from the smooth part. That was kinda close.

I did middle, wide, and close grip when I benched.

Posted by: mike456

Just about a week ago, I used a 135lb bar thinking I would be able to rep it like 10 times (It has been like a month and a half since I benched), but it turned up to be my max, just yesterday I read the link in Minos signature- The Perfect Bench rep, and I read it, so I took the things he said and just practiced them yesterday, he says to use a grip, so that when the bar is on your chest your forearms are vertical, so I found the grip that did that for me, and it turned out to be wider than my original grip, I just put 140lbs on the bar today and repped it 3 time

, TY Mino.

Posted by: min0 lee

Quote:

Originally Posted by mike456

Just about a week ago, I used a 135lb bar thinking I would be able to rep it like 10 times (It has been like a month and a half since I benched), but it turned up to be my max, just yesterday I read the link in Minos signature- The Perfect Bench rep, and I read it, so I took the things he said and just practiced them yesterday, he says to use a grip, so that when the bar is on your chest your forearms are vertical, so I found the grip that did that for me, and it turned out to be wider than my original grip, I just put 140lbs on the bar today and repped it 3 time

, TY Mino.

No problem. Glad I could help.

Posted by: JerseyDevil

Just inside the rings with the middle finger, but right on the rings when doing incline press. I totally agree with CP about close grips, pointless to be any more inside the smooth part of the bar.

Posted by: fufu

Pinkies on the rings for me. I've tested my grips and that is most powerful.

Posted by: Dale Mabry

Ring finger on the rings for regular, index finger right at the inner edge of the knurling for close grip. My wingspan is 74".

Posted by: Double D

I change it up all the time. But whenever I try and do my 1rm I normally go with my middle fingers on the rings.

Posted by: kenwood

when benching are your elbows suppose to be flared out? or should they be in by the side? i have mine in by the sid eusually

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