how wide do you go

[ixoyc]

how wide do you guys go on bench for hand placement? i go pretty wide (probably one of the widest in the school) so my outer chest is muscular but my inner chest is nothing. isn't wider better cause you don't have a high ROM?

[.V.]

If you are a powerlifter, yes. I'm not 100% certain of the reason why.

My chest sucks and I bench with pinkies on the rings. I don't know if this is too wide, narrow, or what though, it just feels about right to me.

[DaRkAnGel]

I've tried various grips and I'm still not convinced even if that kind of logic makes sense.

Some of the best raw benchers don't bench with an ultra wide grip. The only time you see this is with shirted benching. I feel strongest not touching the rings at all... but my partners have been telling me to take my grip wider. Will see if it works, but I don't think everyone is built the same.

In my case, for instance, not everyone can bench 315 with index fingers on the smooth part of the bar. So, logically, I think that I have strong triceps and I'll be stronger with a closer grip.

But... I havn't been in this game long enough to know all the answers. So we will see.

My suggestion... experiment as much as you can.

[F_Mac]

It makes sense in theory............and I actually find it to be true in practice (for me)with shirted and raw. I've got long arms so a more narrow grip really lenghthens the ROM for me. With a wide grip and wide foot placement I feel much more solid.

BUT, and this is a big one, it seems that most people are in DarkAngel's category. (i.e. wide grip for shirted, more narrow grip for raw).

You are better off training multiple grips and, if you compete, use your strongest grip there. Wide grip all the time will tear up your shoulders.

[ixoyc]

yeah i was working my way to having my pointer fingers past the rings about an inch (i started with my pinkey on the rings) but now i'll just leave my pointer finger on the rings. a few weeks ago i tried with my pinkeys but i felt it all in my triceps in stead of chest

[LiftGirl]

I'm not a PLer by any means, and I'm not nearly strong enough to be labeled as one.

But I prefer ring fingers on the rings. I change it up once in awhile and that's what feels best to me. I'd go with what feels best, but it's probably a good idea to change it up.

[The Flash]

Maybe this is just me but I switch it up each time. For example if I do 3 sets of bench presses then I'll start with a wide grip, switch to a narrow grip and finish my last set by placing my hands in the middle.

[WESTY]

Originally Posted by The Flash

Maybe this is just me but I switch it up each time. For example if I do 3 sets of bench presses then I'll start with a wide grip, switch to a narrow grip and finish my last set by placing my hands in the middle.

I think that is a good idea, that way if grip does only build certain area of pecks ur building the lot cause your mixing it up. Sometimes i wish santa sent me a bench

[Bearbait]

Wider will decrease your ROM but I find it places more stress on your shoulders. Raw I go pinkys on the mark, board presses I go another finger or two narrower and about the same for lock outs. For shirted presses I'm trying to get used to index fingers on the rings, I have very stubby arms. Just like everyone else said switch it up. The markings on bars can vary also, on competion bars the markings are spaced 81 cm. The bar I had at home was spaced at 86cm so I just marked the bar where it is supposed to be. Sorry for rambling on.

[gcs118]

Like most have said, a variety is best. I use different grips based on what I want to work and where my weaknesses are. You mentioned your index finger is about an inch past the rings at times...if you plan to compete just be careful, as I believe index fingers on the ring is the PLing limit (someone correct me if I am wrong on this). Have some fun mixing it up and trying new things :

[ixoyc]

yeah, we have different bars some are thinner others thicker. some with with rings farther out etc(all still 45 pounds). i'm gonna go back to index at ring (when i use to go to the popwerhouse gym in the neighboring town, those bar's rings were a lot wider. i had my pinkey on the rings and it was still too wide, so theres a lot of variation)

thanks for the suggestions

[Firehawk]

Originally Posted by WESTY

I think that is a good idea, that way if grip does only build certain area of pecks ur building the lot cause your mixing it up. Sometimes i wish santa sent me a bench

I don't think it's a good idea to switch grip every time. That's too often. I think it'd be better to switch the grip every 3 weeks or so, about the time your body is fully adapted. Every week is too often.

I like what BearBait said about the shoulder stress...it's true. Board Pressing does the same thing.

I am strongest with ring fingers on the rings. If i go index on the rings i'm weakest. Any wider is 'illegal' in powerlifting, but it can be used as an exercise in training.

[ihaveadog]

on bench the wider you go, the more it works your chest, the closer the more it works the triceps

[DaRkAnGel]

Originally Posted by ihaveadog

on bench the wider you go, the more it works your chest, the closer the more it works the triceps

Interesting... so how can I work my inner chest though?

When I go out don't I just work my outer chest?

[Firehawk]

Originally Posted by DaRkAnGel

Interesting... so how can I work my inner chest though?

When I go out don't I just work my outer chest?

Don't confuse him! lol