I'm sure this has been talked about before over and over. And at this moment i'm to lazy to look it up. I was talking to this guy up at the gym today, clearly he knows what he is talking about by just looking at him. We was talking about bench and I was sayin im wanting to hit 405 and he asked me about my form. And on my grip I told him that I put my pinky on the the marks on the bar, which I thought that was the standard way. He told me if I put my index finger on the bar for a wider grip that should really jump my bench up. So is that actually the standard bench grip?
It's different for everyone. Switch up your grips and get stronger with all of them, and in the process you'll find out which one is strongest for you without causing shoulder and pec discomfort.
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Well like I said I normally put my pinky on the marks, but doing it wider than that would be a change up for me, so maybe it would help.
personally i put my index finger on the mark and my thumb underneath the bar next to my index finger.
6'2 - 221 pounds - 8% BF
Last edited by BigTallOx; 05-27-2009 at 09:37 AM.
vary ur grip by one finger at a time. moving ur hands out too much at first will feel bad and your body may not be used to it.(shoulder chest)
one week pinky then ring then middle then index. or spend two weeks at each grip. there is your next 8 weeks on the bench right there.
A lot of good points were made here. Everyone IS different when it comes to hand positioning on a bar, and I would be as patient as possible when it comes to moving your hands out to a wider than normal (for you) grip. For me, when I bench raw, my strongest hand position is with my pinkies on the ring, but when using a shirt, my middle or index fingers are on the rings.
my pinkys go on the line. But i know a bunch of people who actually use a closer grip than that