The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Bench Grip Width

    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.

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  3. #2
    Senior Member gmen5681's Avatar
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    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.

  4. #3
    THE 800 QUEST NickAus's Avatar
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    Raw- ring finger on rings.

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  5. #4
    Bad Attitude Gym AdamBAG's Avatar
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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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  6. #5
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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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  7. #6
    Super Moderator vdizenzo's Avatar
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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.
    Last edited by vdizenzo; 07-14-2010 at 07:58 PM.


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  8. #7
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    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.

  9. #8
    JERSEY IRON Brian C's Avatar
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    Always index in rings for me
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  10. #9
    Westside Bencher Travis Bell's Avatar
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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


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  11. #10
    Wannabebig New Member
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    Quote Originally Posted by geoffsherman View Post
    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.
    This is my first post here. These tips help me greatly today set a 5rm pr, Thanks to everyone here.

  12. #11
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by crupiea View Post
    This is my first post here. These tips help me greatly today set a 5rm pr, Thanks to everyone here.
    That's awesome, great job on the pr.


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