Bench press grip - how wide? - Ausbb

Dancelot · 08-05-2010, 01:54 PM

I've always used a grip width on the BP that is a thumb's width away from the smooth part of the bar. I thought that's a normal grip, and a close grip is right up the edge of the smooth, but I've seen references to my grip being a close grip.

Obviously I've seen many people with much wider grip, but I've heard that it's bad for your shoulders.

Is my grip alright? Is that what they used to use as an exercise before they started coming up with tricks to reduce ROM?

I use the same grip for OHP, clean and squat (back and front).

Oli · 08-05-2010, 02:53 PM

I use the same grip! so does wendler:

YouTube - Jim Wendler - Bench Press 370x7

Quote:

Originally Posted by Wendler

Over the years, I've found that a narrow grip is a little healthier in the long run than a wider grip. My grip is around 18" between index fingers. This may limit my weights in the short term, but it'll ensure that i won't have any pec or shoulder problems in the long run. It's better to press today and tomorrow than just to press today.

Joel · 08-05-2010, 03:01 PM

Normally I will go about 1/2 - 1 inch in from the outside rings.

amac38 · 08-05-2010, 03:05 PM

i thought a grip which allows the forearms to be perpendicular to the ground, when the bar is on your chest was good?

ps: i bench 87.5kg. what do i know

Shane7 · 08-05-2010, 03:13 PM

I thought that's how most people bench like in the above Wendler video.

Morgan · 08-05-2010, 03:21 PM

Quote:

Originally Posted by PowerSports

Normally I will go about 1/2 - 1 inch in from the outside rings.

I'm quite tall (6ft 4) and have long arms, I have my index fingers on the outside rings which is comfortable for me.

Dancelot · 08-05-2010, 03:36 PM

Yeah I forgot that for tall guys, the grip should be obviously wider than shorter guys like me. Forearms perpendicular to the ground when the bar is on the chest is the best indicator. That happens to be thumb's width in my case (short arms).

Cheers for the link, Oli. If it's good enough for Wendler, it's good enough for me! I prefer BPing for a long time instead of a few kgs extra right now.

Hello, I'm used to see ppl with much wider grip than that.

beertank23 · 08-05-2010, 09:30 PM

Jim Wendler/West side barbell is 18 inches apart.

trofius · 08-05-2010, 10:39 PM

Its really two things.

Yes I prefer its forearms perpendicular to the ground, or angled very slightly out.

BUT this depends on were your elbows are which is the real issue here. Your elbows should be roughly on a 45 degree angle to you body, and not sticking out side ways at 90 degrees to your body.

At 90 degree it paces the stress on the shoulder, and involves a greater proportion of chest in the lift, and reduces any back involvment.

The closer the elbows get to your body, the more tricep involvement is required, such as a close grip (shoulder width) tricep press.

When arched up and a tad, and having your arms at 45 degrees, it also starts to use your delts, and your lats.

Your entire body should feel locked when you bench, ass clenched, and all the weight should be on your shoulder blades, and your ass just for stabilising, and feet driven into the floor, trying not to lift your ass.

Rev · 09-05-2010, 12:12 AM

Hey, that was helpful, my arms are at 90 degrees...I will try bring elbows in, cos my right shoulder hurts at times when doing BP.

08-05-2010, 01:54 PM	#1 (permalink)
Dancelot Active Member Join Date: Jan 2010 Location: Squatting in the curl rack Gender: Posts: 1,216	Bench press grip - how wide? I've always used a grip width on the BP that is a thumb's width away from the smooth part of the bar. I thought that's a normal grip, and a close grip is right up the edge of the smooth, but I've seen references to my grip being a close grip. Obviously I've seen many people with much wider grip, but I've heard that it's bad for your shoulders. Is my grip alright? Is that what they used to use as an exercise before they started coming up with tricks to reduce ROM? I use the same grip for OHP, clean and squat (back and front). __________________ First you get the powerlifts, then you get the women, then you get the money.

08-05-2010, 03:36 PM	#7 (permalink)
Dancelot Active Member Join Date: Jan 2010 Location: Squatting in the curl rack Gender: Posts: 1,216	Yeah I forgot that for tall guys, the grip should be obviously wider than shorter guys like me. Forearms perpendicular to the ground when the bar is on the chest is the best indicator. That happens to be thumb's width in my case (short arms). Cheers for the link, Oli. If it's good enough for Wendler, it's good enough for me! I prefer BPing for a long time instead of a few kgs extra right now. Hello, I'm used to see ppl with much wider grip than that. __________________ First you get the powerlifts, then you get the women, then you get the money.

08-05-2010, 09:30 PM	#8 (permalink)
beertank23 Junior Member Join Date: May 2009 Gender: Posts: 116	Jim Wendler/West side barbell is 18 inches apart. __________________ Bench 100kg x 6. Squat 150kg x 4. Deadlift 170kg x 2. Hang Clean 60kg x 10. Military 75ks x 1. Just finished 5/3/1 for football, then busted AC joint in last rugby game of the season. Rehad begins.

08-05-2010, 10:39 PM	#9 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	Its really two things. Yes I prefer its forearms perpendicular to the ground, or angled very slightly out. BUT this depends on were your elbows are which is the real issue here. Your elbows should be roughly on a 45 degree angle to you body, and not sticking out side ways at 90 degrees to your body. At 90 degree it paces the stress on the shoulder, and involves a greater proportion of chest in the lift, and reduces any back involvment. The closer the elbows get to your body, the more tricep involvement is required, such as a close grip (shoulder width) tricep press. When arched up and a tad, and having your arms at 45 degrees, it also starts to use your delts, and your lats. Your entire body should feel locked when you bench, ass clenched, and all the weight should be on your shoulder blades, and your ass just for stabilising, and feet driven into the floor, trying not to lift your ass. __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html

09-05-2010, 12:12 AM	#10 (permalink)
Rev Junior Member Join Date: Apr 2010 Location: Sydney Gender: Posts: 146	Hey, that was helpful, my arms are at 90 degrees...I will try bring elbows in, cos my right shoulder hurts at times when doing BP. __________________ 43yo, 85kgs [was 105kg], 172cm and slightly rotund. PB's DL 110kg, SQ 112kg, BP 89kg, MP 45kg. Goals: DL 160kgs [2.0] SQ 120kgs [1.5], BP 100kgs [1.25], MP 60kgs [.75].

08-05-2010, 03:01 PM	#3 (permalink)
Joel Active Member Join Date: Aug 2009 Gender: Posts: 3,596	Normally I will go about 1/2 - 1 inch in from the outside rings.

08-05-2010, 03:05 PM	#4 (permalink)
amac38 Elite Member Join Date: Mar 2010 Location: Perth Gender: Posts: 607	i thought a grip which allows the forearms to be perpendicular to the ground, when the bar is on your chest was good? ps: i bench 87.5kg. what do i know

08-05-2010, 03:13 PM	#5 (permalink)
Shane7 Elite Member Join Date: Dec 2009 Location: Far North Gender: Posts: 721	I thought that's how most people bench like in the above Wendler video.