Bench hand placement

Rocco32 · 12-10-2003, 05:55 AM

For optimal gains in Chest, where do you place your hands? I go out wider to reduce tri's and shoulders some. But I wonder if it's to wide.

plouffe · 12-10-2003, 06:29 AM

For optimum gains, change your hand position.

Change your grip, either wide to close, or close to wide - as your sets increase, know what im saying? Hit the chest from differnet angles man, and it'll jump.

Triple Threat · 12-10-2003, 07:45 AM

As you go wider, you bring the delts into play. As you go narrower, the triceps are hit more.

**gopro** · 12-10-2003, 07:57 AM

Quote:

Originally posted by plouffe
For optimum gains, change your hand position.

Change your grip, either wide to close, or close to wide - as your sets increase, know what im saying? Hit the chest from differnet angles man, and it'll jump.

Good advice.

And remember the biggest secret to hitting the chest during bench (or any other pec movement) is to set up the rib cage high, with shoulders down, blades together and shrugged downward.

Rocco32 · 12-10-2003, 10:58 AM

Thanks guy's! Gopro- when you set your rib cage high, do you curve your back some to do it?

Rocco32 · 12-10-2003, 10:59 AM

I'll try the different grips!

**gopro** · 12-10-2003, 12:08 PM

Quote:

Originally posted by rock4832
Thanks guy's! Gopro- when you set your rib cage high, do you curve your back some to do it?

Yes, slight arch in the lower back.

Rocco32 · 12-10-2003, 01:23 PM

Great, thanks Gopro!

BabsieGirl · 12-10-2003, 01:34 PM

One other secret....

If you find yourself getting stuck....(on the way up)....................push your feet to the floor and lift your hips........

Okay...who's going to jump me for saying this?

**gopro** · 12-10-2003, 01:37 PM

Quote:

Originally posted by BabsieGirl
One other secret....

If you find yourself getting stuck....(on the way up)....................push your feet to the floor and lift your hips........

Okay...who's going to jump me for saying this?

ME! Well, I'd jump you anyway, but you should not do this...always have a spotter for the bench press, stay in form, and let him/her help.

Rocco32 · 12-10-2003, 01:40 PM

Ok, I'll jump you too. Just to jump you though!

Alaric · 12-10-2003, 02:14 PM

gopro, you say don't use your legs when doing bench press, or don't raise your hips?

Cause I was reading the article on this site "How to do the Perfect Bench Press Rep" and it said that your legs should be at an 80 degree angle so that you can use them, to drive the weight up:
http://www.ironmagazine.com/article63.html

BabsieGirl · 12-10-2003, 02:32 PM

Quote:

Originally posted by gopro
ME! Well, I'd jump you anyway, but you should not do this...always have a spotter for the bench press, stay in form, and let him/her help.

Jump me?.....Think you're man enough????

I ONLY do that on my last rep IF I ABSOLUTELY HAVE TO.............while doing the bench press I have my legs pretty wide, glutes TIGHT, slight arch in SMALL of my back, shoulders tucked, heels grinding the floor........

What do you make of this?

BabsieGirl · 12-10-2003, 02:33 PM

Quote:

Originally posted by rock4832
Ok, I'll jump you too. Just to jump you though!

........you'd like that huh?

Rocco32 · 12-10-2003, 02:36 PM

Quote:

Originally posted by BabsieGirl
........you'd like that huh?

What gives you that idea Babs?

BabsieGirl · 12-10-2003, 02:47 PM

Quote:

Originally posted by Alaric
gopro, you say don't use your legs when doing bench press, or don't raise your hips?

Cause I was reading the article on this site "How to do the Perfect Bench Press Rep" and it said that your legs should be at an 80 degree angle so that you can use them, to drive the weight up:
http://www.ironmagazine.com/article63.html

A lot of people cross their legs and tuck them under the bench......IMO...I find it irritating

BabsieGirl · 12-10-2003, 02:48 PM

Quote:

Originally posted by rock4832
What gives you that idea Babs?

um....just something a little birdie told me

Rocco32 · 12-10-2003, 02:50 PM

Quote:

Originally posted by BabsieGirl
A lot of people cross their legs and tuck them under the bench......IMO...I find it irritating

I tried that once and really did not like it!

Rocco32 · 12-10-2003, 02:50 PM

Quote:

Originally posted by BabsieGirl
um....just something a little birdie told me

You can usually trust birds!

BabsieGirl · 12-10-2003, 02:55 PM

Quote:

Originally posted by rock4832
I tried that once and really did not like it!

I know.....me neither

**Dale Mabry** · 12-10-2003, 03:13 PM

Quote:

Originally posted by Alaric
gopro, you say don't use your legs when doing bench press, or don't raise your hips?

Cause I was reading the article on this site "How to do the Perfect Bench Press Rep" and it said that your legs should be at an 80 degree angle so that you can use them, to drive the weight up:
http://www.ironmagazine.com/article63.html

your supposed to drive your feet into the floor, but you can't let your ass come off the bench. Actually, if you do it right, you will drive your ass INTO the bench.

**Mudge** · 12-10-2003, 03:16 PM

I use a grip that doesn't hurt, that is my main focus.

I put my middle finger on the 'ring' line of the bar (olympic), this seems to be the best every time. I will go narrower by a finger now and again, but if I go wider my shoulders start to bitch.

I will place my shins somewhat under my knees, meaning back. I actually think my bench form is pretty effective at this point, at least for me, no pain and I can bench heavy as much as I want.

Rocco32 · 12-10-2003, 03:21 PM

I go a bit wider than that mudge. more narrow seems to hurt my elbows, but I plan to bring it in a bit more. Will a narrower grip cause me to lower poundage?

JerseyDevil · 12-10-2003, 06:22 PM

My basic grip is my middle finger just inside the ring. But as some others said, I'll vary the spacing. If I go too wide, I can't press as much, and also when the spacing is too narrow. On triceps day, I love doing CG bench presses, as these do stress the triceps hard.

Arthur2004 · 12-10-2003, 06:25 PM

y not lift hips?? well... i only do this for power week on gopros routibne..for reprange i dont even use my feet..

**gopro** · 12-11-2003, 11:31 AM

Quote:

Originally posted by BabsieGirl

Jump me?.....Think you're man enough????

I ONLY do that on my last rep IF I ABSOLUTELY HAVE TO.............while doing the bench press I have my legs pretty wide, glutes TIGHT, slight arch in SMALL of my back, shoulders tucked, heels grinding the floor........

What do you make of this?

MORE than man enough darling!

Ok, your form sounds good...and as long as you only lift on the last rep if totally necessary!

**Mudge** · 12-11-2003, 11:34 AM

Quote:

Originally posted by rock4832
I go a bit wider than that mudge. more narrow seems to hurt my elbows, but I plan to bring it in a bit more. Will a narrower grip

12-10-2003, 05:55 AM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Bench hand placement BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com For optimal gains in Chest, where do you place your hands? I go out wider to reduce tri's and shoulders some. But I wonder if it's to wide.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-10-2003, 06:29 AM	#2
plouffe is bulking Join Date: Nov 2003 Location: Michigan Posts: 1,786 Photos: 6	For optimum gains, change your hand position. Change your grip, either wide to close, or close to wide - as your sets increase, know what im saying? Hit the chest from differnet angles man, and it'll jump.
	These are my favorite faces : - - - Personal Bests: Bench - 235 Deadlift - 315 X 17 Squat - 315 X 11 40 yrd. - 4.65

12-10-2003, 10:58 AM	#5
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thanks guy's! Gopro- when you set your rib cage high, do you curve your back some to do it?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-10-2003, 10:59 AM	#6
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I'll try the different grips!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-10-2003, 01:23 PM	#8
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Great, thanks Gopro!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-10-2003, 07:45 AM	#3
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,330 Photos: 4	As you go wider, you bring the delts into play. As you go narrower, the triceps are hit more.

12-10-2003, 01:34 PM	#9
BabsieGirl Fighting Endometriosis Join Date: Sep 2003 Posts: 7,495	One other secret.... If you find yourself getting stuck....(on the way up)....................push your feet to the floor and lift your hips........ Okay...who's going to jump me for saying this?
	Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF Before you talk about what you want - appreciate what you have. http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac Desire+Consistency='s RESULTS

12-10-2003, 01:40 PM	#11
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Ok, I'll jump you too. Just to jump you though!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-10-2003, 02:14 PM	#12
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	gopro, you say don't use your legs when doing bench press, or don't raise your hips? Cause I was reading the article on this site "How to do the Perfect Bench Press Rep" and it said that your legs should be at an 80 degree angle so that you can use them, to drive the weight up: http://www.ironmagazine.com/article63.html

12-10-2003, 03:16 PM	#22
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,966 Photos: 1	I use a grip that doesn't hurt, that is my main focus. I put my middle finger on the 'ring' line of the bar (olympic), this seems to be the best every time. I will go narrower by a finger now and again, but if I go wider my shoulders start to bitch. I will place my shins somewhat under my knees, meaning back. I actually think my bench form is pretty effective at this point, at least for me, no pain and I can bench heavy as much as I want.

12-10-2003, 03:21 PM	#23
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I go a bit wider than that mudge. more narrow seems to hurt my elbows, but I plan to bring it in a bit more. Will a narrower grip cause me to lower poundage?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-10-2003, 06:22 PM	#24
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	My basic grip is my middle finger just inside the ring. But as some others said, I'll vary the spacing. If I go too wide, I can't press as much, and also when the spacing is too narrow. On triceps day, I love doing CG bench presses, as these do stress the triceps hard.

12-10-2003, 06:25 PM	#25
Arthur2004 Phat Member Join Date: Aug 2003 Location: Los Angeles Posts: 265 Photos: 8	y not lift hips?? well... i only do this for power week on gopros routibne..for reprange i dont even use my feet..
	Kool Pic i took with my Camera of me flexing