T Nation

Bench Grip

I always bench with a narrow grip, pinkies an inch or so inside the rings. I’m alot stronger there then if I widen out.

If I want to lift in a meet, do I need to learn how to grip wider, and how do I go about such a thing?

well when you grab the bar you just grab it wider…

You should try and learn to bench wider, if for nothing else than to bring up a weakness. If you are going to compete, you of couse, should use use whatever grip you are strongest in for the meet, but there’s no reason not to hit other grips during training.

Go light and try to go wide and get a feel for it. Try to find a groove in going wider. Build up some strength with a wide grip. I’m sure you already know; the wider your grip, the shorter distance the bar travels.

I feel like I just rambled a bunch and said nothing. My point is compete with your strongest hand position, but add, and maybe even emphasize, your weaker hand positions during training.

[quote]conorh wrote:
I always bench with a narrow grip, pinkies an inch or so inside the rings. I’m alot stronger there then if I widen out.

If I want to lift in a meet, do I need to learn how to grip wider, and how do I go about such a thing?[/quote]

Strong triceps, weak chest. Every other week do illegal wides (index outside of the rings) working up to a 6RM, and move 1 finger out every 2 to 3 bench workouts until your forearm is perpendicular to the bar. At a meet always grip index on rings since it will decrease the distance the bar will travel.

Go wide. That said, it will probbaly be something you have work on over time. I am working on this myself. At first you will loose some stability- but this will pass. Just move your grip out a little each week. And try to hold the weight locked out at the top for a second or two on each rep- that will help train stability.

[quote]jlesk68 wrote:
conorh wrote:
I always bench with a narrow grip, pinkies an inch or so inside the rings. I’m alot stronger there then if I widen out.

If I want to lift in a meet, do I need to learn how to grip wider, and how do I go about such a thing?

Strong triceps, weak chest. Every other week do illegal wides (index outside of the rings) working up to a 6RM, and move 1 finger out every 2 to 3 bench workouts until your forearm is perpendicular to the bar. At a meet always grip index on rings since it will decrease the distance the bar will travel.[/quote]

So if the max legal grip is like 80cm or somesuch, does that mean index fingers off the rings is max width?

I don’t even know what fed I’ll lift in or what my next little podunk meet will allow.

So maybe that’s something I should find out…

I’m not aware of any fed that has a minimum grip, so you DON’T have to move your grip out to compete. However occasional wider training may help your overall BP stength & stability.

Dax

[quote]conorh wrote:
jlesk68 wrote:
conorh wrote:
I always bench with a narrow grip, pinkies an inch or so inside the rings. I’m alot stronger there then if I widen out.

If I want to lift in a meet, do I need to learn how to grip wider, and how do I go about such a thing?

Strong triceps, weak chest. Every other week do illegal wides (index outside of the rings) working up to a 6RM, and move 1 finger out every 2 to 3 bench workouts until your forearm is perpendicular to the bar. At a meet always grip index on rings since it will decrease the distance the bar will travel.

So if the max legal grip is like 80cm or somesuch, does that mean index fingers off the rings is max width?

I don’t even know what fed I’ll lift in or what my next little podunk meet will allow.

So maybe that’s something I should find out…
[/quote]

Don’t overthink it, all feds require that in your widest grip you have to cover the rings with 1 finger. Outside of the rings is what is called “illegal wides”.