here comes an incredibley newbish question - I'm wondering how far apart I should actually be holding the bench press bar, I keep seeing pictures of people holding the bench press bar pretty far apart, when i'm only holding it alittle farther then shoulders length (If I hold it any farther, i'll have to go on the outside of the things that hold the barbell up) .. heres a picture to better explain what im talking about
Heres a picture of someone having their arms alot wider than I would.
And heres a picture of where I would be griping the benchpress, maybe a tiny bit farther out (notice the red lines)
depends on what you're trying to target.
Closer grip = more triceps
Wider grip = more chest
Both are good grips and fine to use.
however the wider grip put more emphasis on the chest as opposed to triceps. while the grip you use (close grip) put more emphasis on the tricep than chest.
i sue wide grip for my chest. then clsoe grip bench for my triceps.
my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.
Although closer grip targets the triceps more than the chest, some people just have different body types. Do whatever is most comfortable for you. For example, I'm 5'6" and my arms are not too long, so I have to put my hands a bit closer than most people do. My friend who I lift with is 5'9" and he puts his hands a bit further than I do. I put my hands about where you do too and any wider, it would start to get uncomfortable.
Last edited by fixationdarknes; 03-27-2005 at 12:41 PM.
Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)
Originally Posted by fatrb38
for me the first set of rings around the bar I use for triceps... the second set of rings out i use for chest...... Also remember the wider you can go the less distance the bar has to travel
Since my bench press's arms are really close together, should I just grip it outside of them? - I feel like if I grip it inside them its too close together but if I grip it outside it's going to be way to exaggererated.. doh!
Last edited by Antonious; 03-27-2005 at 02:18 PM.
i agree. try both see whats more comfortable far out and more of a close grib. im 6'6" with long arms so when im ready to bench my hands are almost touching the rack, but thats the most comfortable for meOriginally Posted by fixationdarknes
:withstupi But.. besides muscle concentration it's also about comfort. I feel more comfortable with my hands in closer.Originally Posted by sola
Never Giving In.
Just go to your comfort point, personally I like to put my pinky on the ring.
my general rule for grip on bench press is this:
When i touch my chest, i want my forearm to be as perpendicular as possible to the floor. If they are angled in, im too close and working too much tricep, If they are angled out then they are too far and im putting too much stress on my shoulder. It really depends on the length of your arms. Finding what is comfortable only works to a certain extent for me. What starts out as comfortable can quicky become uncomfortable once your muscles get tired during a set and the joint starts to destabilize.
Witht he being said, my ring finger or middle finger is usually on the ring. Any wider and id risk smashing my fingers when reracking the weight heh. But im 6'4 with about a 6'7 wingspan.
Last edited by shansen008; 03-27-2005 at 02:54 PM.
Does anyone use thumb over bar grip?
Never Giving In.