Bench Press Grip Width?

[hornedfrogs07]

I personally prefer a wide grip, with my 3rd finger on the ring of the bar, but I've seen some people saying this places unnecessary stress on the anterior delts, and that for a raw bench, hands should be in closer? What's the verdict? Personal preference only or what?

 

[slobberknocker]

I go pinkies on rings when I bench raw. I get shoulder/pec problems when I go wide raw.

 

[Insane_Man]

Depends on what you're going for. If you're trying to build up your chest and delts, then go wide. If you're just trying to push as much weight as possible, then find your best postioning for doing so.

I always throw in a set of close grips after my work sets for the triceps.

 

[jackcity10]

i put 3rd finger on the rings also. how tall are you? im about 6'0

 

[pullinbig]

index finger just outside the ring.

 

[Footballstar74]

i put 3rd finger on the rings also. how tall are you? im about 6'0

same for me

 

[blackbeard]

ditto for me as well.. ever see markus ruhl bench? that mofo uses the widest grip ive ever seen with some pretty big weights not to mention his chest is stacked...

 

[syko]

keep in mind...ruhl is pretty much the biggest bodybuilder on stage next to coleman....hes the grand daddy of wide grip bench...thats all he does considering he always wants to add mass to his chest at all costs

 

[blackbeard]

keep in mind...ruhl is pretty much the biggest bodybuilder on stage next to coleman....hes the grand daddy of wide grip bench...thats all he does considering he always wants to add mass to his chest at all costs

no argument from me..yes ruhl is a mass monster!!

 

[trendkill]

i use the 3rd finger as well, most comfy for me. im 5'9 but am preety wide for my height

 

[pullinbig]

the wider you grip the more weight you can move. shortens the stroke. this is why most powerlifters use the widest grip allowed.

 

[Dr_Funk]

My index finger is about an inch outside the ring.

My hands are as wide as my rack allows me to go.

 

[ozzyy1]

Third finger on ring when training, if going for a 1rm, first finger on ring. If you are a raw lifter and you train wide all the time it will hurt your anterior delts in time, you don't have the shirt to protect them. Since i moved my grip in my shoulders have never felt better.

 

[pullinbig]

Third finger on ring when training, if going for a 1rm, first finger on ring. If you are a raw lifter and you train wide all the time it will hurt your anterior delts in time, you don't have the shirt to protect them. Since i moved my grip in my shoulders have never felt better.

raw bewnching general is rough on the shoulders. thats why i dont do it. i do board presses, rack lockouts and shirt work. shoulders are fine with this. raw benching and i cant sleep if i go over 315.

 

[ozzyy1]

Also learn to keep the elbows in when narrowing the grip, helps keep the bar lower. Have to learn to use more tri's.

 

[joltan]

i just grab what feels comfortable..

 

[hornedfrogs07]

i put 3rd finger on the rings also. how tall are you? im about 6'0

I'm 5'11" but that's what's most comfortable for me.

 

[MotownMuscle]

I put my pinky on the rings.

 

[r3ver3nd]

Middle finger on the ring.

No reason, it's just personal pref.