I was watching the latest bench press series on EliteFTS. Great series and one of the things I realized is that my elbows dip below my pecs (I bench raw). In the video Dave Tate recommends to the lifter going wider. Here is my question, I was taught to fall into a natural push up position and that width was what worked bio-mechanically for your body. How much wider should I be going? Thanks.
on those bench videos he his benching for strength. so the wider grip is going to be the best way to go because if makes the bar path shorter. i believe it was in the 2nd video when dave first mentioned grip he asked if he was benching for strength or aesthetics. and the guy said strength so thats when he told him to go wider. if you were going for aesthetics the push-up width would be better because its a full range of motion hitting shoulders, pecs, and tris. where the wide grip is more focused on pecs and tris since those are the power muscles in the bench.
Raw- ring finger on rings.
Shirted- index on rings.
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In my opinion, you should use a maximum grip when benching in a shirt and you should use your strongest grip for raw that allows you to stay healthy. I'm not sure if your pushup position test is wrong or right. I would just experiment with different grips and see which one you are strongest with, but train with different grips to make your bench stronger overall.
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I like to split the ring and middle for raw work. Go with what feels natural, Its all about feel and what works best for you.
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My raw and equipped bench are both index fingers on the rings. I'd go wider if I could get away with it. For my next raw training cycle i am going to do all my day 2 benching with a close grip. Well, a close grip for me.
Index on rings w/ a shirt.
ring or middle when raw... However, if I bench raw w/ heavy band or chain weight I grip index on rings but I use my elbow wraps.
Always index in rings for me
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Similar to Vincent, I compete raw and equipped with the same grip. When I'm training raw I do train mostly close grip. What I find I need to remind myself of when I go to comp grip is to tuck. Often when we use close grip we don't have to remember to tuck. But when I remember to do it with a full grip i am way stronger at max width than with a close grip