I always use a pretty narrow grip when i’m benching but i’m wondering if a lil wider would be better becasue i see alot of power lifters using a fairley wide grip…thanks
Powerlifters use a wider grip in competition because it allows them to move more weight with less distance.
However, in training and for general strength and hypertrophy, you’re better off with a medium or narrow grip (index fingers on edge of knurling/smooth spot of bar - depending on size of person). This will save your shoulders from potential problems and injuries, yet still allow you to lift a good amount of weight and get bigger.
Eric Cressey wrote about this exact same thing recently in another thread.
You could get literally dozens of different answers for this question. It really all depends on what your goals are. You’ll be well served to do a search on this site, you’ll find lots of great information regarding bench grip width and technique. I use the wide grip (outside the ring) when I’m trying to put up a new max, but you have to train with it for a while. For athletics, the 14" grip has the most usefulness, but now you’re using a lot more tricep strength. So, if you are truely a beginner, somewhere in between the two is a good place to start. Do what is most comfortable for you.
I’ll also add that I rarely do barbell bench, unless it’s closegrip (14") on tricep days. Otherwise I use dumbells.
[quote]roofus_5 wrote:
You could get literally dozens of different answers for this question. It really all depends on what your goals are. You’ll be well served to do a search on this site, you’ll find lots of great information regarding bench grip width and technique. I use the wide grip (outside the ring) when I’m trying to put up a new max, but you have to train with it for a while. For athletics, the 14" grip has the most usefulness, but now you’re using a lot more tricep strength. So, if you are truely a beginner, somewhere in between the two is a good place to start. Do what is most comfortable for you.
I’ll also add that I rarely do barbell bench, unless it’s closegrip (14") on tricep days. Otherwise I use dumbells.[/quote]
I agree with nearly all of this except I use the HS machines more now. Your grip will be largely individual as long as the stress is hitting the target muscle group. My middle finger used to hit the flat ring on the bar…but that was years ago.
Well see you have to get a comfortable posistion now what I’d say is something a little wider then your chest, not so wide that you can’t do it right, but wide enough that your muscles go threw a full range of motion. It matters how big your shoulders and chest are look at ronnie coleman he puts his hands all the way out on the outer ring (the smooth ring out further then the middle smooth part), and not so his pinky is up against so his thumb is up against the ring.
There is no “correct” posistion for everyone, so you just have to figure out how your body is if you got shoulders that are wider then your not going to have the same posision as the 105 lbs kid next to you.
Use several different grips… it will hit different muscles and lead to a stronger bench.
I’m strongest with my ring finger on the rings on the bar, but do alot with a thumbs distance from the smooth (probably the most common grip I see get used) half a thumbs distance from the smooth, index on the edge of the smooth, and finally 2 fingers on the smooth.
Thanks…wouldn;t the wider grip they use in compatiton with that much weight be hard on the shoulders or does it matter much if u;r keeping u;r arms tucked in and stuff?
Joe DeFranco answered the same question in his last “Ask Joe”:
www.defrancotraining.com/ask_joe/archives/ask_joe_05-05-05.htm
You can put heavier weight on with a wider grip. The danger with a wider grip is that your arm starts to become first class lever (like a seesaw) with your pectoralis tendon being the fulcrum. This leverage multiplies the torque load on the joint. If you go wide enough the amount of load on the joint can be several times what you have on the bar.
[quote]Jon.S wrote:
Thanks…wouldn;t the wider grip they use in compatiton with that much weight be hard on the shoulders or does it matter much if u;r keeping u;r arms tucked in and stuff?[/quote]
[quote]ctc wrote:
Joe DeFranco answered the same question in his last “Ask Joe”:
www.defrancotraining.com/ask_joe/archives/ask_joe_05-05-05.htm[/quote]
I tend to think along the lines of what Joe DeFranco says based on what I’ve heard from other experianced lifters/trainers, tucking the elbows tucked with proper form is the important thing for shoulder health.
If your not looking into power lifting I would suggest just finding the grip that allows you to work the muscles you want ( a narrow grip is going to focus mostly on triceps) and move more weight. However when you switch your grip stick with it for a few weeks as initially it may be uncomfortable and you will need to get some practice with the new grip to get the most weight out of it.
If you’re looking to increase the size of your chest I would go with the wide grip using the index finger on the ring. Closed grip works your triceps more in my opinion. And medium grip is trying to get the best of both worlds but falls short in between.
The best pump you’re going to get for your chest, when using the bar, is from 1/2 an inch off your chest to about 8 inches up. Anything past that range and your triceps take over.
Also, don’t bounce the bar off your chest. You are not getting the benefit of a full pectoral workout and you may end up cracking a rib when you start benching over 300lbs or so…
OD
Glad to see we agree Prof X. I can’t speak to the Hammer Strength because I’ve not had the opportunity to use them. I’d like to though.