Bench Press Grip

[CowPimp]

Where do you guys hold the bar? I have been playing around with different grips since I learned the proper form. It seems to me like going wider than a tad past shoulder width wouldn't be more beneficial, but I would like to hear from others. I want to know the optimal width to grip the bar during the bench press.

 

[Du]

I keep my index fingers on the rings.

 

[CowPimp]

I keep my index fingers on the rings.

How much wider than shoulder width are you? I'm trying to decide relative to my size.

 

[Du]

How much wider than shoulder width are you? I'm trying to decide relative to my size.

Oooo.... good question. Ive got pretty broad shoulders, wide bone structure too...

Ill check next time I lift.

 

[Cold Iron]

same as above, index fingers on rings

 

[CowPimp]

same as above, index fingers on rings

Please, tell me relative to your shoulder width. That might be fairly close for someone that has broad shoulders and a large bone structure, but wide for a smaller person.

 

[Cold Iron]

Slightly wider than shoulder width. I'm 6"0, broad shoulders..

 

[LAM]

I tell people to start at the width used to perform a push-up and adjust from there...

 

[Duncans Donuts]

I bench press with about 6-7 inches between in each hand.

 

[CowPimp]

Thanks for the responses.

I think I'm going to try a slightly closer grip than I have been. I believe my grip is too wide from my days of improper form. I feel like I have a little more control if my hands are slightly closer together, but it just seems to me like I couldn't push as much weight. It's probably just a mental thing. I'll have to put it into action.

 

[Squaggleboggin]

I think when you have a closer grip it tends to bring your triceps into play much more so than usual, so it could be a little tougher than when your other muscles are doing the bulk of the work.

 

[Mudge]

Yes, AND you increase the distance traveled when you bring the arms in.

This is why there eventually is what is called an illegal wide grip, you are only allowed to grip so wide on a PL 1RM attempt, because the wider you go the "easier" the bench although not neccessarily safer at all. I touch my forefinger to the ring on the bar, although a couple months ago I used to push my luck a little and go about another full inch or so on each side for those 1RMs.

So you just have to find what works for you, I'm happy gripping the ring. For a serious 1RM I'd go wider but its been months since I've done that.

I'm 6'2" with an 85" reach, no idea how much more than shoulder width.

 

[Cold Iron]

My bad. I usually bench with my pinkie's just inside the rings. However today, I tried a couple sets with my ring finger and then my middle finger on the rings and I felt in in my chest a lot more.

 

[JerseyDevil]

My forefinger and ringfinger straddle the rings, just outside shoulder width. I think you need to experiment with differents widths and determine what just feels the best for you. Over the years my grip widths that felt best have changed.

 

[DimebagDarrell]

im not exactly the biggest guy ever, so i put my pinkies on the rings. thats more than far apart enough for me.

 

[Yanick]

i keep it just an inch or two wider than shoulder width, otherwise my elbows start flaring out too much.

 

[gopro]

Width is such that my upper arms are at a 90 degree angle to my forearms.

 

[shark taco]

90 degrees

One reply in this thread is to hold the bar similar to a push-up form. This is good; however, the proper form is bring the bar down to the chest and move your palms until your elbows are at 90 degree angles. This is important to maximize the upward force your chest puts to the bar. When you bend at the elbows other muscles become engaged and you lose the chest work to the bar. One more thing: keep your wrist straight, knuckles pointing to the sky.

 

[Mudge]

One more thing: keep your wrist straight, knuckles pointing to the sky.

Unless you have some very strange hands, this is not true at all. You want the weight centered over your wrist, otherwise you are pinch gripping hundreds of pounds hoping it wont drop on your chest, by pointing your hands exactly straight up - as you are proposing.

 

[DeadBolt]

I grip a little past shoulder width...I'm a very small guy when it comes to BB'ing and my pinkies on the ring bring my hands past shoulder width. Every time I bench I try to vary my grips and little by little I am going wider. I use to go too wide and had massive shoulder problems b/c of it so now little by little I am working my way out to find the best grip.

 

[dAMvN]

I put my pinky just shy of the ring, but I think im going to try abit more far apart like Mudge.

 

[TrojanMan60563]

I put my middle fingers on the ring when I use a barbell. I preferr dumbells because there is more range of motion with them. I think its better, and you don't need a spotter.

 

[Squaggleboggin]

I agree with trojan; I feel that dumbbells are far superior to barbells: As he said, you don't need a spotter, plus they allow for a better range of motion, not to mention they're tougher to do and utilize more stabilizing muscles than barbells.

 

[mmorpheuss]

Sergio Olivia was once quoted as saying that the best grip on the bench press will be one that is different from the one you used on your last set.


Hard to argue with the results gentlemen. Sergio was not only phenomenally big but also phenomenally strong!

 

[CowPimp]

Sergio Olivia was once quoted as saying that the best grip on the bench press will be one that is different from the one you used on your last set.


Hard to argue with the results gentlemen. Sergio was not only phenomenally big but also phenomenally strong!

I suppose, but my goals are to push as much weight as possible. They are currently not bodybuilding related.

 

[TrojanMan60563]

Typically the less distance the bar has to travel the more weight your going to push...so the wider your grip the more you can bench....as with anything you can be too wide and your just going to hurt yourself. Thats why typically shorter guys press more because they don't have to move the bar as far as a taller longer armed guy. With the assistance of wrist wraps and a double or triple denim bench shirt you'll be able to lift your max rep.

 

[mmorpheuss]

I suppose, but my goals are to push as much weight as possible. They are currently not bodybuilding related.

Obviously you don't know who Sergio Olivia was.

He was not only a top notch bodybuilder but a top notch power lifter as well with tremendous functional strength.
The point being is that you will only ever be as strong as your weakest link.
If you really want to up your bench try to focus on where you are weakest, not where you are strongest.

I personally think you should alternate the width of your grip so as to hit the muscles from every possible angle.

 

[CowPimp]

Obviously you don't know who Sergio Olivia was.

He was not only a top notch bodybuilder but a top notch power lifter as well with tremendous functional strength.
The point being is that you will only ever be as strong as your weakest link.
If you really want to up your bench try to focus on where you are weakest, not where you are strongest.

I personally think you should alternate the width of your grip so as to hit the muscles from every possible angle.

I was not aware of his powerlifting career. However, I am familiar with his bodybuilding achievments.

I do train my weakest link. Currently, my lats are my limiting factor in the bench press as the bar stops shortly after leaving contact with my trunk. This means I am going to be doing a lot of rows and some chins as well. I also do CG benches frequently, so there is some variation in my grip.

Either way, there should be a grip for the bench press that is optimal. It sounds like wider is better, but I just don't feel as comfortable going wide.

 

[Yanick]

Either way, there should be a grip for the bench press that is optimal. It sounds like wider is better, but I just don't feel as comfortable going wide.

Those are my thoughts exactly. When i was watching a team PL'ing comp. (its two man teams and the totals of both guys are added to decide on a winning team) on ESPN two weeks ago i paid special attention to the hand placement of the guys when they were benching. What i basically came away with was the all of them were doing it different (some were grabbing it closer, some wider), but they all arched their backs and kept their elbows in very tight. Like i said i've seen guys benching like a PL'er (elbows in) while going very wide, i however cannot do that because the wider i go the more difficult it is to keep my elbows in.

 

[Saturday Fever]

What is optimal with regards to powerlifting? Moving the most weight. What's easier, moving the weight a shorter distance or moving the weight a longer distance? So optimal is as wide as is allowed.

Honestly, once you find your benching groove, your grip will mean jack shit to the lift. When I started PL'ing, I tried benching wide and it didn't feel right. But if I benched close, I couldn't move any weight. Then I found my groove and where I gripped the bar was simply a way to determine how far the bar had to move.