View Full Version : where is your grip placement (Bench press)

06-21-2006, 02:03 AM
Where do you guys put your grip and how far apart is your rings in inches?

06-21-2006, 03:04 AM
standard bar (81 cm inside the rings): pinkies inside the rings.

06-21-2006, 05:16 AM
index finger on ring

Uncle Fester
06-21-2006, 07:04 AM
Same as biggimp, index finger on the ring.

Skinny Fat
06-21-2006, 07:44 AM
Ring finger, interestingly enough, on the rings.

06-21-2006, 07:59 AM

Me, too.

06-21-2006, 08:06 AM
Index finger just outside the ring.

06-21-2006, 08:49 AM
I use to do all of my benching exercise with a narrow grip, which built my triceps up pretty good, but when I started training with my father-in-law he made me widen my grip and I noticed that I had been cheating my chest out of its potential growth and strength. So now I use a wide grip and have made great gains in strength and overall size gains in my chest.

06-21-2006, 09:01 AM
Are you asking about in competition? Or for our 1 rep maxes?
If so, then middle finger on the ring...

But when I work out, I am always changing my width...
I usually start with my pinkie on the ring, and then move one finger out every 2 sets.. like this:

135x8 (pinkie)
185x5 (pinkie)
225x5 (ring)
245x5 (ring)
265x3 (middle)
285x3 (middle)

But I switch it up once in a while (once every 4 WOs) and do wide grip BPs for adding pec muscle... with all fingers outside the ring.. and about 40-50 lbs less..

And for close grip BPs for triceps... my hands are all the way to the inside of the bar knurl.. to the point where it gets smooth in the middle. About a hand width inside the ring.

06-21-2006, 01:52 PM
Workout I put pinkys on the rings, max efforts I move my hands in another inch or so. My triceps are more of the lift then I would like, so when I max out I move in slightly more. I can CGBP as much or more then I can normal bench.

06-21-2006, 01:56 PM
im changing my style alot, im currently pinkys on ring and elbows in, i feel it in my lats tris and chest pretty evenly, i just hope my chest doesnt lag from it.

06-21-2006, 06:08 PM
Hands as far out as possible(to competion legal), so rings are actually on the insides of my hands next to the thumb and the index finger. I always use this grip unless I'm doing floor presses.Then Thumbs length in from smooth.


06-21-2006, 06:31 PM
Still trying to figure out my best grip. I vary from index fingers on the rings to ring finger on the rings.

Wolfy, should I go wider when I train in the shirt? (I have some CRAP shoulders).

06-21-2006, 06:34 PM
i usually keep my hands between the outter ring and inner ring. Is this too close?

06-21-2006, 06:40 PM
Drew when you throw on a shirt I myself recommend going outto legal width.It only makes since to try and shorten the distance and a wider grip will shorten the distance.

06-21-2006, 06:42 PM
also i dont bench with a shirt cant afford one right now.

06-21-2006, 06:45 PM
Ring finger on the ring for me.

06-21-2006, 09:13 PM
All widths for training. Middle finger on ring for max attempts.

06-21-2006, 09:30 PM
Middle finger all the time.

D Breyer
06-21-2006, 10:15 PM
I switch it up every now and then but when I'm going max effort, or for a PR I use a medium grip... pinkies on the rings.

06-21-2006, 10:40 PM
Ring finger on ring.

The Percepta
06-22-2006, 10:59 AM
started with pinky on rings a year ago, worked my way out slowly and now finally comfortble with index on rings...

06-22-2006, 11:30 AM
Pointer finger just outside the ring. I would go further but the j hook will break my finger if I miss the drop. Then again I'm taller than your average bear.

06-22-2006, 12:33 PM
I don't get it... What do you mean by ring? I've never seen a "ring" on a bar... I must be misunderstanding something... English ain't my primary language. Help a Belgian out please:)

Skinny Fat
06-22-2006, 01:27 PM
x = rough part of the bar
- = smooth part of the bar


That's what a lot of Olympic bars look like. The 'rings' are the two '--' spots.

06-22-2006, 01:30 PM
Ah, I see:) Thanks for clearing that up.