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Thread: Hand placement for Benching

  1. #1
    Wannabebig Member
    Join Date
    Mar 2007

    Hand placement for Benching

    I've noticed that my hand-placement compared to everyone else that I workout with is considerably closer towards the inside of the bar.

    My question is, how does this effect the development of my chest muscles and does the distance between your two hands effect which muscles on the chest you are working out?


  2. #2
    Ex-Manwhore KingWilder's Avatar
    Join Date
    May 2005
    Raleigh, NC
    Your chest is one you can't really say will the distance "effect which muscles on the chest you are working out"

    closer grip usually hits triceps and chest
    wider grip mostly hits chest...less triceps
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
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  3. #3
    Senior Member deeder's Avatar
    Join Date
    Oct 2005

    I also find that a close grip works my front delts alot harder.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  4. #4
    Join Date
    Jun 2007
    Yea, what he said...

  5. #5
    Wannabebig Member
    Join Date
    Jun 2007
    good qi\uestion

  6. #6
    Information Sinkhole Absolute's Avatar
    Join Date
    Mar 2006
    Quote Originally Posted by deeder View Post
    I also find that a close grip works my front delts alot harder.
    I use a close grip to bench, and I've had times when my chest wasn't even sore, just my delts and triceps were.
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