Results 1 to 11 of 11

Thread: narrow grip & elbows in VS wide grip bench press

  1. #1
    Wannabebig Member
    Join Date
    Jun 2010
    Posts
    17

    narrow grip & elbows in VS wide grip bench press

    hi guys,
    i want to increase my bench press & am having trouble with my technique, from what i have read its good to have a wide grip & also to tuck your elbows in.
    as its very hard to do both would it be better i have a narrower grip & tuck my elbows in or a wide grip instead?

  2. #2
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,414
    Narrower grip.

  3. #3
    Poon Handler JacobH's Avatar
    Join Date
    Apr 2011
    Posts
    159
    Quote Originally Posted by tom183 View Post
    Narrower grip.
    Why?
    Consistency
    My Journal

  4. #4
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,414
    He said he wants to increase his bench press. A narrower grip with elbows tucked will allow him to press more weight than a wide grip with elbows flared.

  5. #5
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    It's slightly relative. Where are your hands in relation to the rings on the bar?

    Typically as wide as grip as possible is best because it decreases range of motion and allows you to incorporate more muscle groups


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  6. #6
    Wannabebig Member
    Join Date
    Jun 2010
    Posts
    17
    at the moment my hand placement is just otside the rings on the bar, but as i mentioned earlier its hard to tuck my elbows in when doing this...
    Last edited by zahmed; 10-03-2011 at 06:50 AM.

  7. #7
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    Quote Originally Posted by zahmed View Post
    at the moment my hand placement is just otside the rings on the bar, but as i mentioned earlier its hard to tuck my elbows in when doing this...
    Try bringing your hands in to where your ring finger is ON the ring.

    At a competition, you can't have your hands wider than index fingers on the ring anyways.

    Really focus on keeping your shoulders pinched back and tight. Don't over tuck as well.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  8. #8
    Poon Handler JacobH's Avatar
    Join Date
    Apr 2011
    Posts
    159
    Quote Originally Posted by Travis Bell View Post
    Typically as wide as grip as possible is best because it decreases range of motion and allows you to incorporate more muscle groups
    This method allows me to press much more weight than narrower grip.
    Consistency
    My Journal

  9. #9
    Senior Member
    Join Date
    Oct 2008
    Posts
    654
    Quote Originally Posted by Travis Bell View Post
    Don't over tuck as well.
    I often bench with myarms 30 degrees from my torso, maybe even slightly less. What would you consider over tucking to be?

  10. #10
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    Quote Originally Posted by greemah View Post
    I often bench with myarms 30 degrees from my torso, maybe even slightly less. What would you consider over tucking to be?
    I wouldn't know a specific degree. Generally a slight tuck of the elbows is all that is necessary.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  11. #11
    Wannabebig Member
    Join Date
    Sep 2011
    Posts
    32
    would he benifit from doing dumbbell bench more then bar bench?

Similar Threads

  1. Narrow grip bench press
    By jreed110 in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 01-01-2009, 04:51 AM
  2. wide or narrow grip bench press for chest?
    By Sontizzle in forum Bodybuilding & Weight Training
    Replies: 12
    Last Post: 09-30-2006, 11:37 PM
  3. Form on Narrow Grip Bench Press
    By Jack the R in forum Bodybuilding & Weight Training
    Replies: 21
    Last Post: 05-12-2006, 08:11 PM
  4. narrow/wide bench grip - shoulder recruitment
    By retsmit in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 08-21-2005, 05:27 PM
  5. Why flex seed oil, why not olive oil??
    By Dabomber in forum Diet and Nutrition
    Replies: 9
    Last Post: 02-06-2001, 01:36 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •