Reply
Results 1 to 5 of 5
  1. #1
    Registered User bedecki's Avatar
    Join Date: Oct 2010
    Posts: 16
    Rep Power: 0
    bedecki has no reputation, good or bad yet. (0)
    bedecki is offline

    Wide or narrow bench for flat bench press?

    I've done some searching, but haven't been able to find an answer to this question.

    At the local gym, there are 2 olympic benches. one is very narrow, and my shoulders go over the sides, which seems to give me better range of motion, and the other is a much wider bench so that all of my shoulder is on the bench, and it seems to me that this gives my shoulders more support?

    So basically my question is which should I use? Is the wider one safer and better for my shoulders? I've had a lot of trouble with the bench press for the last little while (making steady gains in everything but bench), so I'm trying to make sure I get everything right.
    Reply With Quote

  2. #2
    Home Gym Freak darkfact's Avatar
    Join Date: Jan 2006
    Location: Minnesota, United States
    Age: 46
    Posts: 1,378
    Rep Power: 3555
    darkfact is a glorious beacon of knowledge. (+2500) darkfact is a glorious beacon of knowledge. (+2500) darkfact is a glorious beacon of knowledge. (+2500) darkfact is a glorious beacon of knowledge. (+2500) darkfact is a glorious beacon of knowledge. (+2500) darkfact is a glorious beacon of knowledge. (+2500) darkfact is a glorious beacon of knowledge. (+2500) darkfact is a glorious beacon of knowledge. (+2500) darkfact is a glorious beacon of knowledge. (+2500) darkfact is a glorious beacon of knowledge. (+2500) darkfact is a glorious beacon of knowledge. (+2500)
    darkfact is offline
    I think it's just personal preference. I like a wider bench, at least 12", my lats don't hang over too much on a wide bench so I feel much more stable resulting in being able to use heavier weights. Some people like a more narrow bench, I'm not sure why to be honest but I'm sure someone who does could explain why. I would just use whatever feels more natural to you.
    []---[] Equipment Crew #30 []---[]
    []---[] Ivanko Barbell Crew #7 []---[]

    Home gym pics:
    http://forum.bodybuilding.com/showthread.php?t=652376&p=1192814061&viewfull=1#post1192814061
    http://forum.bodybuilding.com/showthread.php?t=652376&p=1198875921&viewfull=1#post1198875921
    http://forum.bodybuilding.com/showthread.php?t=652376&p=1202033661&viewfull=1#post1202033661
    Reply With Quote

  3. #3
    Registered User thedickus's Avatar
    Join Date: Jan 2009
    Location: Illinois, United States
    Age: 58
    Posts: 1,925
    Rep Power: 25338
    thedickus has much to be proud of. One of the best! (+20000) thedickus has much to be proud of. One of the best! (+20000) thedickus has much to be proud of. One of the best! (+20000) thedickus has much to be proud of. One of the best! (+20000) thedickus has much to be proud of. One of the best! (+20000) thedickus has much to be proud of. One of the best! (+20000) thedickus has much to be proud of. One of the best! (+20000) thedickus has much to be proud of. One of the best! (+20000) thedickus has much to be proud of. One of the best! (+20000) thedickus has much to be proud of. One of the best! (+20000) thedickus has much to be proud of. One of the best! (+20000)
    thedickus is offline
    Personal preference. I prefer a narrower bench for dumbbell work, especially for doing flyes. I feel like I can getter a better stretch in the bottom position that way. I prefer a wider bench when doing barbell presses.
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

    My home gym pictures: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1632857623&viewfull=1#post1632857623

    My workout journal: https://forum.bodybuilding.com/showthread.php?t=120169181
    Reply With Quote

  4. #4
    Registered User FrenchFly79's Avatar
    Join Date: Jun 2011
    Location: South Africa
    Age: 44
    Posts: 7
    Rep Power: 0
    FrenchFly79 has no reputation, good or bad yet. (0)
    FrenchFly79 is offline
    I like a narrower bench that allows me to go nice and deep, and take the bar right down to my pecs, so provided the bench itself does not restrict your movement i think bob is your uncle.

    I would get on the bench get ready to bench, push your chest out, glue your shoulder blades together and do a few reps on both.

    When i initially read your post i thought your question was about whether to hold the bar wide or narrow, but anyway.
    Reply With Quote

  5. #5
    Registered User bedecki's Avatar
    Join Date: Oct 2010
    Posts: 16
    Rep Power: 0
    bedecki has no reputation, good or bad yet. (0)
    bedecki is offline
    Originally Posted by FrenchFly79 View Post
    I like a narrower bench that allows me to go nice and deep, and take the bar right down to my pecs, so provided the bench itself does not restrict your movement i think bob is your uncle.

    I would get on the bench get ready to bench, push your chest out, glue your shoulder blades together and do a few reps on both.

    When i initially read your post i thought your question was about whether to hold the bar wide or narrow, but anyway.
    Thanks for the tips. And yeah, I was hoping it wouldn't come across that way, it's far easier to find info about that than about what I'm asking
    Reply With Quote

Similar Threads

  1. Back flat or arched for flat bench press?
    By anonymous in forum Teen Bodybuilding
    Replies: 42
    Last Post: 04-25-2011, 08:49 AM
  2. Replies: 29
    Last Post: 09-17-2009, 10:31 PM
  3. Feet up or down for Flat Bench?
    By UncleSpam81st in forum Over Age 35
    Replies: 30
    Last Post: 12-19-2007, 05:00 PM
  4. Getting dumbbells up for flat bench press techniques
    By iceman1984 in forum Exercises
    Replies: 17
    Last Post: 03-14-2007, 12:43 PM
  5. Replies: 29
    Last Post: 06-21-2005, 12:00 PM

Posting Permissions

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