Bench Press Grip

LexusGS · 11-18-2006, 08:04 PM

I think my form is pretty good on the bench press as I follow westside form. One thing that was never clear to me is how wide or narrow your grip should be? Whats the best grip width to use when maxing? shoulder width? Any suggestiion I would appreciate.

Double D · 11-18-2006, 08:09 PM

Whatever is comfortable for you. Whenever training other times like repping out, switch your grip from time to time.

mike456 · 11-18-2006, 09:15 PM

bring an empty bar down to your chest, and find were your hands have to be to make yourt forearms as vertical as possible (I read this in an article- "The Perfect Bench Press Rep")

LexusGS · 11-18-2006, 09:32 PM

thanks for the advice, mike isnt that part of not pressing the bar over u face?

Double D · 11-18-2006, 09:38 PM

You are not supposed to push the bar over your face it is correct. It should be staright up and straight down. No J pressing.

mike456 · 11-18-2006, 11:18 PM

Quote:

Originally Posted by LexusGS

thanks for the advice, mike isnt that part of not pressing the bar over u face?

no, this has something to do with so that you are not wasting engery pushing in or outwards. make sure your forearms are perpendicular to the floor

JimSnow · 11-19-2006, 04:00 PM

That thin ring on a knurled olympic bar is meant for "ideal placement" of hands. If you're old with bad vision like me... you just feel for the smooth thin ring. The adjustment is done with which fingers you choose to mark the grip. I use my middle or index fingers to mark the approximate angle to mark an ideal right-angled lift.

Hold the weight once lifted off the bench for a moment to establish a vertical ideal. Work from the point. Keep ass on the bench and feet firmly planted.

LOL

**CowPimp** · 11-19-2006, 06:35 PM

The wider you go, the shorter the ROM. In competition, bench pressers go as wide as they can because it means moving more weight, but it also means more stress on your shoulder joints.

LexusGS · 11-19-2006, 09:04 PM

thats what im having trouble understanding cowpimp. Isnt the wider the grip the harder it is to tuck in your elbows when you bench? I never understood that.

LexusGS · 11-19-2006, 09:04 PM

Quote:

Originally Posted by JimSnow

That thin ring on a knurled olympic bar is meant for "ideal placement" of hands. If you're old with bad vision like me... you just feel for the smooth thin ring. The adjustment is done with which fingers you choose to mark the grip. I use my middle or index fingers to mark the approximate angle to mark an ideal right-angled lift.

Hold the weight once lifted off the bench for a moment to establish a vertical ideal. Work from the point. Keep ass on the bench and feet firmly planted.

LOL

thanks for the advice bro.

**Mudge** · 11-19-2006, 11:15 PM

Quote:

Originally Posted by CowPimp

The wider you go, the shorter the ROM. In competition, bench pressers go as wide as they can because it means moving more weight, but it also means more stress on your shoulder joints.

Which means forefinger at the ring, that is max legal wide. I prefer ring finger at the ring nowdays, and I have lots of reach. Just easier on my body this way.

Seanp156 · 11-19-2006, 11:25 PM

I've found pinky on the ring is most comfortable for me, and I have some LONG ass arms too... I may eventually try and go wider, but I definately don't want a pec or shoulder injury.

**CowPimp** · 11-19-2006, 11:27 PM

Quote:

Originally Posted by LexusGS

thats what im having trouble understanding cowpimp. Isnt the wider the grip the harder it is to tuck in your elbows when you bench? I never understood that.

Yes it is. People overthink the elbow tucking I believe. You aren't going to get your elbows to touch your sides out that wide, but there is still a difference between elbows flared (Angle at shoulder joint is 90 degrees; body makes a "T" shape) and elbows tucked (At this width, it's more like a 45 degree angle). What some competition bench press videos to see what I mean.

**CowPimp** · 11-19-2006, 11:27 PM

Quote:

Originally Posted by Mudge

Which means forefinger at the ring, that is max legal wide. I prefer ring finger at the ring nowdays, and I have lots of reach. Just easier on my body this way.

I like ring/middle myself. Are you back to benching now? I thought you were out of it for a bit?

11-18-2006, 08:04 PM	#1
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	Bench Press Grip I think my form is pretty good on the bench press as I follow westside form. One thing that was never clear to me is how wide or narrow your grip should be? Whats the best grip width to use when maxing? shoulder width? Any suggestiion I would appreciate.

11-18-2006, 08:09 PM	#2
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Whatever is comfortable for you. Whenever training other times like repping out, switch your grip from time to time.
	www.crossfit.com

11-18-2006, 09:15 PM	#3
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	bring an empty bar down to your chest, and find were your hands have to be to make yourt forearms as vertical as possible (I read this in an article- "The Perfect Bench Press Rep")
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

11-18-2006, 09:38 PM	#5
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	You are not supposed to push the bar over your face it is correct. It should be staright up and straight down. No J pressing.
	www.crossfit.com

11-19-2006, 04:00 PM	#7
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	That thin ring on a knurled olympic bar is meant for "ideal placement" of hands. If you're old with bad vision like me... you just feel for the smooth thin ring. The adjustment is done with which fingers you choose to mark the grip. I use my middle or index fingers to mark the approximate angle to mark an ideal right-angled lift. Hold the weight once lifted off the bench for a moment to establish a vertical ideal. Work from the point. Keep ass on the bench and feet firmly planted. LOL
	"Wait 'till you see special photos of my old man butt in April!"

11-18-2006, 09:32 PM	#4
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	thanks for the advice, mike isnt that part of not pressing the bar over u face?

11-19-2006, 06:35 PM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	The wider you go, the shorter the ROM. In competition, bench pressers go as wide as they can because it means moving more weight, but it also means more stress on your shoulder joints.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-19-2006, 09:04 PM	#9
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	thats what im having trouble understanding cowpimp. Isnt the wider the grip the harder it is to tuck in your elbows when you bench? I never understood that.

11-19-2006, 11:25 PM	#12
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	I've found pinky on the ring is most comfortable for me, and I have some LONG ass arms too... I may eventually try and go wider, but I definately don't want a pec or shoulder injury.
	My Journal

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