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Thread: Optimum Bench Grip

  1. #1
    Senior Member vrizzle's Avatar
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    Optimum Bench Grip

    I'm a skinny kid w/ long arms. What would be the best grip for me? Right now I match up half way in between the tip of my thumb and the first knuckle w/ my knuckle bent, and unroll my thumb and grip. I bench raw so I don't know if that will change any suggestions, but any and all help will be appreciated.
    snatch: 185
    Bench: 245
    Clean: 245
    Jerk: 275x2
    C+J: 245
    TANDEM C+J: 442
    Weight:148.5
    Need to weigh: 62kg
    Body fat: 6.3%
    Goal for State: 255 Bench, 260 C+J. and 205 snatch for OLY

  2. #2
    Senior Member
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    as wide as you can go comfortably without shoulder pain i would reccomend to everyone with any length arms. obviously this is helpful to you with long arms as it will shorten your ROM.
    2000 or bust

  3. #3
    Back in business WBBIRL's Avatar
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    I have WAY more power off the chest if I go middle/ring fingers on the ring, but only sacrifice a wee bit of chest power for a ton more tri power if I go pointer on the rings. I imagine my optimum grip would be middle fingers on the rings once I got adjusted to it, but I have wide shoulders and everyones different.

    This is a question that you could probably answer yourself the best.

  4. #4
    More Cowbell
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    For me its pinkys right inside the rings. Although the more I read the more I fear I'm doing it wrong

  5. #5
    Wannabebig Member
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    my shoulders are 24" across and i bench with hands a thumbs' length away from the the middle smooth part of the bar should i go wider?

  6. #6
    Body by 4th Meal Big o Boy's Avatar
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    I did pinkies just inside the rings for years, and it's still my strongest raw grip. If your getting into geared competition it is much better to use a very wide grip, as the shirt provides much more shoulder support (not to mention the shortened ROM). If you use that same wide grip for RAW benching, I'd reckon you'd be looking a pec tear/shoulder injury in the near future. I do most of my benching close-grip anyway, as the triceps are the most important part to train for power.
    Last edited by Big o Boy; 02-26-2007 at 03:38 AM.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  7. #7
    Born Into Pain Brotherofiron's Avatar
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    i bench with my pinkies about an inch or two inside of the ring, one of my roommates is a 6'10" college basketball player and he benches with his pointer finger about an inch outside of the line.
    Last edited by Brotherofiron; 02-26-2007 at 06:18 AM.
    CLEAN BULKIN' LIKE A VULKIN'!!

    18 years old
    180lbs

    Bench--300lbs (as of 2/23/07)
    Deads--415lbs (as of 2/20/07)

  8. #8
    Senior Member vrizzle's Avatar
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    I tried w/ my pinky just inside the rings and it was MUCH more difficult. I used to bench that way last year but I just grew out of it, I wasn't going up like I wanted to. Like I said I bench raw, and apparently that has something to do w/ where my grip should be.
    snatch: 185
    Bench: 245
    Clean: 245
    Jerk: 275x2
    C+J: 245
    TANDEM C+J: 442
    Weight:148.5
    Need to weigh: 62kg
    Body fat: 6.3%
    Goal for State: 255 Bench, 260 C+J. and 205 snatch for OLY

  9. #9
    HS Football D Breyer's Avatar
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    I switch it up a lot... I'll go a thumb length inside the knurling one week, middle finger on the ring the next, and so on...
    6'1 - 195
    Crossfit Total: Press: 135 - Squat: 315 - Deadlift: 365
    Competition Lifts: Clean: 205 - Bench: 205

  10. #10
    Lookin fer my spanich Blackhawk08's Avatar
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    just remeber if your competing you have to have at least one finger on the knurling, or inside
    MM(W)FA (SU) Robinson, USN

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