Where do you hold the bar for BP?

Doublebase · 04-11-2005, 01:39 PM

In relationship to the smooth rings on the standard BP bar. I am a skinny guy and I used to keep wrap my middle finger around the ring. I was then told that is way to far to hold out on the bar. I was under the impression that the further you held out the more chest. A guy at the gym explained to me that its more shoulders. He had me hold in closer and it killed my triceps but I did feel it in my chest.

Uzi9 · 04-11-2005, 01:50 PM

Its relevent to a persons shoulder width (bones) of placing of hands, a good way of knowing your distance is when you bring the bar down to chest your forearms are vertical.

BigDyl · 04-11-2005, 02:37 PM

The most stable/strong position as far as I'm aware is vertical.

**Mudge** · 04-11-2005, 02:41 PM

The further you go out with the hands, the more the risk to your delts/pecs. The maxmimum legal grip is forefinger on the ring, which is my standard bench grip.

It may be too wide if you are short or have short arms.

When I was younger I used to use the middle finger on the ring, I am 6'2".

I am actually not significantly weaker with my pinky on the ring. The closer you grip, as you noticed, becomes more triceps intensive. Since lockout strength is my weakness I almost prefer to work that way more often.

LAM · 04-11-2005, 03:40 PM

Quote:

Originally Posted by Doublebase

In relationship to the smooth rings on the standard BP bar. I am a skinny guy and I used to keep wrap my middle finger around the ring. I was then told that is way to far to hold out on the bar. I was under the impression that the further you held out the more chest. A guy at the gym explained to me that its more shoulders. He had me hold in closer and it killed my triceps but I did feel it in my chest.

I usually tell people to start at the same hand spacing that you would use for a natural push-up and adjust from there.

Scorpion · 04-11-2005, 04:04 PM

Theres a rule of thumb. Extend your thumbs out and place your hands on the bar. Make sure the end of your thumb is at the line between the inner area of the bar(smooth) and the outer area(rough). Thats exactly where your hands should be.

Seanp156 · 04-11-2005, 04:14 PM

I place my middle finger on the ring, and that feels fine for me, forearms are totally vertical when the bar's at my chest.

Triple Threat · 04-11-2005, 07:28 PM

I go with the forearms vertical, which so happens to be exactly the way Scorpion describes it.

Seanp156 · 04-11-2005, 07:32 PM

The way scorpion described it seems like it would be way too wide for me, maybe you guys are just taller or have longer arms?

LAM · 04-11-2005, 07:48 PM

Quote:

Originally Posted by Scorpion

Theres a rule of thumb. Extend your thumbs out and place your hands on the bar. Make sure the end of your thumb is at the line between the inner area of the bar(smooth) and the outer area(rough). Thats exactly where your hands should be.

there is no exact hand placement. depending on your arm length and if you are benching for strength or hypertrophy will ultimately determine your hand spacing

Squaggleboggin · 04-11-2005, 07:50 PM

Like it was said above, there's really no place someone can tell you that'll work for everyone. I'd go with the above advice of having your forearms vertical. Obviously someone four feet tall will not have his/her hands as wide as a person who is seven feet tall. Adjust to what makes you comfortable and stable.

04-11-2005, 01:39 PM	#1
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,633	Where do you hold the bar for BP? In relationship to the smooth rings on the standard BP bar. I am a skinny guy and I used to keep wrap my middle finger around the ring. I was then told that is way to far to hold out on the bar. I was under the impression that the further you held out the more chest. A guy at the gym explained to me that its more shoulders. He had me hold in closer and it killed my triceps but I did feel it in my chest.

04-11-2005, 02:41 PM	#4
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,070 Photos: 1	The further you go out with the hands, the more the risk to your delts/pecs. The maxmimum legal grip is forefinger on the ring, which is my standard bench grip. It may be too wide if you are short or have short arms. When I was younger I used to use the middle finger on the ring, I am 6'2". I am actually not significantly weaker with my pinky on the ring. The closer you grip, as you noticed, becomes more triceps intensive. Since lockout strength is my weakness I almost prefer to work that way more often.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

04-11-2005, 04:04 PM	#6
Scorpion Registered User Join Date: Apr 2005 Posts: 20	Theres a rule of thumb. Extend your thumbs out and place your hands on the bar. Make sure the end of your thumb is at the line between the inner area of the bar(smooth) and the outer area(rough). Thats exactly where your hands should be.
Scorpion Registered User Join Date: Apr 2005 Posts: 20

04-11-2005, 04:14 PM	#7
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,274 Photos: 11	I place my middle finger on the ring, and that feels fine for me, forearms are totally vertical when the bar's at my chest. Last edited by Seanp156 : 04-11-2005 at 07:31 PM.
	My Journal

04-11-2005, 07:32 PM	#9
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,274 Photos: 11	The way scorpion described it seems like it would be way too wide for me, maybe you guys are just taller or have longer arms?
	My Journal

04-11-2005, 01:50 PM	#2
Uzi9 Member Join Date: Aug 2004 Location: England Posts: 394	Its relevent to a persons shoulder width (bones) of placing of hands, a good way of knowing your distance is when you bring the bar down to chest your forearms are vertical.

04-11-2005, 07:28 PM	#8
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	I go with the forearms vertical, which so happens to be exactly the way Scorpion describes it.

04-11-2005, 07:50 PM	#11
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Like it was said above, there's really no place someone can tell you that'll work for everyone. I'd go with the above advice of having your forearms vertical. Obviously someone four feet tall will not have his/her hands as wide as a person who is seven feet tall. Adjust to what makes you comfortable and stable.

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