Changed my BP grip

[ufc2005]

I've been stuck at 195-200lbs * 8 on flat freeweights barbell bench for the last few months. If ever there was a plateau, mine was the mother of all plateaus. I have a 4 day split, doing chest&tris on day #1, back&bis(including DLs) on #2, shoulders on #3 and legs on #4. I'm 6'0 and 185lbs.

I know that I could have gained weight to get my numbers up, but didn't wanna do that.

So today I changed my BP grip and used a wider grip. I usually keep my pinkies just inside the rings. So today I tried benching with my middle fingers on the rings, and did 155 * 8, 165 * 8 and 175 * 7. I was surprised that it was so much harder. I usually do 185 * 8, 195 * 8, 200 * 7 and 205 * 5 with my old narrower grip.

I think that by using the same narrow grip for the last 6 months, my anterior delts and tris got really strong at the expense of my pecs.

From now on, I'm gonna try alternating grips between wide and narrow. I pray that this helps me bulldoze this friggin plateau to smithereens. Do you think it'll help?

[KevinStarke]

I havnt gained weight in a long time, infact i've lost weight since last year and i've become stronger in my bench. If you wanna get your numbers up blast your close grip bench.

[Gutz981]

Pinkies inside the rings? boy what are you smokin?

[ufc2005]

Is putting your little fingers on the ring THAT uncommon? Does noone else here use that kinda grip for benching?

[Doobs]

I put mine about an inch inside the ring.

[KevinStarke]

i put ring, sometimes middle on the ring

[BG5150]

what about eating...is the diet right?

Maybe 8 reps ain't right. Do 4-6. When you can do 4-6 for three sets, move up.

[BG5150]

'cause it doesn't matter where you put your hands...if you can squeeze out a couple more pounds by moving your hands...the next time you'll be stuck

[Hatred]

Pinkies inside the rings? boy what are you smokin?

Before you go ape****...the power rings in at my gym are at different locations from bench to bench.

[BG5150]

Before you go ape****...the power rings in at my gym are at different locations from bench to bench.

I noticed that, too...different bars have different rings....

I just use what's comfortable...

[Gutz981]

Fair enough but the gym I reign from pinkies inside the rings is a little extreme which is why I said that...but true true they do range from gym to gym

[mercury]

Where you put your hands on the bar also depends on how long your arms are.

[WBBIRL]

I widend my grip up about 3 inches on either side. The first time I struggled to get 225x6, I wasnt used to the grip. About 2-3 weeks later I did 250x10 which I give much of the credit to the grip since I think its more chest the wider the grip is and that my chest was stronger then I gave it credit for. Go with what works for you.

[Beast]

Varying your grip width definitely stresses different muscles.

[Sensei]

Widening your grip will decrease the ROM and, with practice, you should be able to bench more. You need to do it gradually.

[KevinStarke]

Widening your grip will decrease the ROM and, with practice, you should be able to bench more. You need to do it gradually.

Its true, I widened my grip to ring finger on the rings a while back and at first it was uncomfortable and i was weaker but i very quickly put up more than i did with a closer grip.