24/7 Customer Service 1-866-236-8417 Need Help? 1-866-236-8417

Reply
Results 1 to 8 of 8
  1. #1
    Registered User LukeMcD's Avatar
    Join Date: Dec 2010
    Location: United States
    Age: 33
    Stats: 5'10", 181 lbs
    Posts: 1,819
    Rep Power: 1023
    LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500)
    Visit LukeMcD's BodySpace
    LukeMcD is offline

    Unhappy Bench press hand position?

    Right, I stalled on my bench press so I thought I'd take it down some weight. It seemed as if one arm was stronger than the other because it was pushing it up before the other one was and kind of wobbled. I thought this was unusual for a reset and thought perhaps it's my hand positioning". Now I don't know where I got this idea from, but I thought that your hands were supposed to go here:



    The reason I probably thought this is because Rippetoe advises against a wider grip. I'm guessing that's wrong because the bar can't indicate the same hand position for everyone because we're all different. Is there a specific way in where I should determine where my hands go or is there another reason why I struggled?

    My range of motion was a bit shtty too, should it pretty much be touching my chest? Because it was only getting to about here:



    So is it a problem with my hand positioning?

    Thanks
    ☆☆☆υк яєω☆☆☆

    Training log: http://forum.bodybuilding.com/showthread.php?t=135503371
    Reply With Quote

  2. #2
    Registered User Addicted2Iron01's Avatar
    Join Date: Jun 2010
    Location: United Kingdom (Great Britain)
    Age: 25
    Stats: 5'11", 174 lbs
    Posts: 149
    Rep Power: 66
    Addicted2Iron01 has no reputation, good or bad yet. (0) Addicted2Iron01 has no reputation, good or bad yet. (0) Addicted2Iron01 has no reputation, good or bad yet. (0) Addicted2Iron01 has no reputation, good or bad yet. (0) Addicted2Iron01 has no reputation, good or bad yet. (0) Addicted2Iron01 has no reputation, good or bad yet. (0) Addicted2Iron01 has no reputation, good or bad yet. (0) Addicted2Iron01 has no reputation, good or bad yet. (0) Addicted2Iron01 has no reputation, good or bad yet. (0) Addicted2Iron01 has no reputation, good or bad yet. (0) Addicted2Iron01 has no reputation, good or bad yet. (0)
    Visit Addicted2Iron01's BodySpace
    Addicted2Iron01 is offline
    you need to widen your grip a bit more, your nearly doing a close grip bench press which is a tricep exercise more than a chest exercise. And yes bring the bar down further. Bring it down so it brushes your chest or is slightly above your chest before pushing the bar back up.
    Reply With Quote

  3. #3
    Registered User LukeMcD's Avatar
    Join Date: Dec 2010
    Location: United States
    Age: 33
    Stats: 5'10", 181 lbs
    Posts: 1,819
    Rep Power: 1023
    LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500) LukeMcD is a jewel in the rough. (+500)
    Visit LukeMcD's BodySpace
    LukeMcD is offline
    Originally Posted by Addicted2Iron01 View Post
    you need to widen your grip a bit more, your nearly doing a close grip bench press which is a tricep exercise more than a chest exercise. And yes bring the bar down further. Bring it down so it brushes your chest or is slightly above your chest before pushing the bar back up.
    Ok thanks, I thought so. How much should I widen it? So it's in line with my shoulder or a specific part on the bar?
    ☆☆☆υк яєω☆☆☆

    Training log: http://forum.bodybuilding.com/showthread.php?t=135503371
    Reply With Quote

  4. #4
    Under Construction unity's Avatar
    Join Date: Jul 2004
    Location: United States
    Age: 35
    Stats: 5'5", 165 lbs
    Posts: 4,639
    BodyPoints: 453
    Rep Power: 8024
    unity is a name known to all. (+5000) unity is a name known to all. (+5000) unity is a name known to all. (+5000) unity is a name known to all. (+5000) unity is a name known to all. (+5000) unity is a name known to all. (+5000) unity is a name known to all. (+5000) unity is a name known to all. (+5000) unity is a name known to all. (+5000) unity is a name known to all. (+5000) unity is a name known to all. (+5000)
    Visit unity's BodySpace
    unity is offline
    you could widen your grip a little, but that is not going to fix the problem you are talking about, imo. no matter where you grip the bar, it should be moving evenly.

    i think this sounds like a form issue and you need to work on your ability to control the bar.
    i'm hungry
    Reply With Quote

  5. #5
    Registered User matjusm's Avatar
    Join Date: Aug 2008
    Location: London, United Kingdom (Great Britain)
    Age: 26
    Stats: 6'2", 241 lbs
    Posts: 3,410
    Rep Power: 2580
    matjusm is just really nice. (+1000) matjusm is just really nice. (+1000) matjusm is just really nice. (+1000) matjusm is just really nice. (+1000) matjusm is just really nice. (+1000) matjusm is just really nice. (+1000) matjusm is just really nice. (+1000) matjusm is just really nice. (+1000) matjusm is just really nice. (+1000) matjusm is just really nice. (+1000) matjusm is just really nice. (+1000)
    Visit matjusm's BodySpace
    matjusm is offline
    If your hands are as close as the picture shows, then I wouldn't be surprised if one side of the bar is going up before the other since its harder to balance the bar with such a grip.
    As others have said, you really are doing a very close grip bench press. Nothing wrong with that per se but you could try widening your grip (or just benching with both grips and alternating).

    Obviously the grip width will vary depending on the frame of the person. I personally put my middle finger on the rings, sometimes to make it a bit more challenging, I bring the hands closer and put my pinky just inside of those rings. It really is up to you, there's no absolute right or wrong here.
    Strength + Speed = Power

    If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
    Reply With Quote

  6. #6
    Registered User Lacertus's Avatar
    Join Date: Dec 2010
    Age: 27
    Posts: 80
    Rep Power: 230
    Lacertus will become famous soon enough. (+50) Lacertus will become famous soon enough. (+50) Lacertus will become famous soon enough. (+50) Lacertus will become famous soon enough. (+50) Lacertus will become famous soon enough. (+50) Lacertus will become famous soon enough. (+50) Lacertus will become famous soon enough. (+50) Lacertus will become famous soon enough. (+50) Lacertus will become famous soon enough. (+50) Lacertus will become famous soon enough. (+50) Lacertus will become famous soon enough. (+50)
    Lacertus is offline
    Originally Posted by LukeMcD View Post
    Right, I stalled on my bench press so I thought I'd take it down some weight. It seemed as if one arm was stronger than the other because it was pushing it up before the other one was and kind of wobbled. I thought this was unusual for a reset and thought perhaps it's my hand positioning". Now I don't know where I got this idea from, but I thought that your hands were supposed to go here:

    The reason I probably thought this is because Rippetoe advises against a wider grip. I'm guessing that's wrong because the bar can't indicate the same hand position for everyone because we're all different. Is there a specific way in where I should determine where my hands go or is there another reason why I struggled?

    My range of motion was a bit shtty too, should it pretty much be touching my chest? Because it was only getting to about here:

    So is it a problem with my hand positioning?

    Thanks
    1) That is a bit narrow, widening it (I have ring finger on the line) a bit would be preferential, especially if you're also doing CGBP for triceps on your arms day (or whenever you do triceps).

    2) Yes, that ROM is probably poor. That almost looks like a half rep or something nowhere near 90 degrees as you've drawn it. You don't have to touch; you don't even have to bench if you don't want to. But realistically, you have two decent options:

    a) Touch your chest. Depending on your limbs, size of chest, arch in back etc etc this will be below parallel.

    b) Go to parallel/90degrees and you'll be taking the bar within a few inches, it won't be a large distance as I imagine you've got now - so therefore you'll still be doing a better job.

    3) Swap over to dumbbells for a while (or alternate, whatever). The main thing here is that it seems as though you're solely using the barbell. It's not terrible, but switching up could have the secondary benefit of increasing your bench press above what it would be sticking with the barbell.

    More importantly however, it should help correct any imbalances you have whatever side it is that is lacking. Having said that, if you're still relatively new to lifting, the problem is fairly common with a dominant side and should work itself out the longer you're at the gym.

    4) If you're concerned about ROM, technique, weight and imbalance another thing you can do is do your bench press with dumbbells on the floor. If you can manage the weight (you may need a spotter for the second dumbbell), you just do as normal except have your triceps/rear of arm touch the ground before pressing up.

    Should result in both arms/sides getting the same ROM and with the same weight, will equalise the gains in both arms/pecs. That's obviously not your entire chest workout, so you can still do things like dips, machine chest press, incline bench, flyes and work on it, but that could help.

    Good luck!
    Reply With Quote

  7. #7
    LOVIN' MASS TXBRASS's Avatar
    Join Date: Jul 2010
    Location: Shiner, Texas, United States
    Age: 35
    Stats: 5'7", 221 lbs
    Posts: 395
    Rep Power: 437
    TXBRASS has a spectacular aura about. (+250) TXBRASS has a spectacular aura about. (+250) TXBRASS has a spectacular aura about. (+250) TXBRASS has a spectacular aura about. (+250) TXBRASS has a spectacular aura about. (+250) TXBRASS has a spectacular aura about. (+250) TXBRASS has a spectacular aura about. (+250) TXBRASS has a spectacular aura about. (+250) TXBRASS has a spectacular aura about. (+250) TXBRASS has a spectacular aura about. (+250) TXBRASS has a spectacular aura about. (+250)
    Visit TXBRASS's BodySpace
    TXBRASS is offline


    I place my pinky fingers on the line indicated by the blue arrows. Full-range of motion with every press.
    Reply With Quote

  8. #8
    Circus Lifter dlt76028's Avatar
    Join Date: Aug 2007
    Stats: 6'0", 230 lbs
    Posts: 6,060
    BodyPoints: 1331
    Rep Power: 15473
    dlt76028 is a splendid one to behold. (+10000) dlt76028 is a splendid one to behold. (+10000) dlt76028 is a splendid one to behold. (+10000) dlt76028 is a splendid one to behold. (+10000) dlt76028 is a splendid one to behold. (+10000) dlt76028 is a splendid one to behold. (+10000) dlt76028 is a splendid one to behold. (+10000) dlt76028 is a splendid one to behold. (+10000) dlt76028 is a splendid one to behold. (+10000) dlt76028 is a splendid one to behold. (+10000) dlt76028 is a splendid one to behold. (+10000)
    Visit dlt76028's BodySpace
    dlt76028 is offline
    I put my pinky finger on the line
    Reply With Quote

Reply

Similar Threads

  1. Bench Press- elbow position
    By stalker23 in forum Exercises
    Replies: 7
    Last Post: 05-22-2006, 03:35 PM
  2. Bench Press hand position
    By Bigbot in forum Exercises
    Replies: 1
    Last Post: 04-17-2006, 06:02 AM
  3. Bench Press Hand Placement Question
    By Woden in forum Powerlifting/Strongman
    Replies: 14
    Last Post: 01-14-2006, 06:18 PM
  4. Bench Press Hand Spacing
    By firstmark in forum Exercises
    Replies: 15
    Last Post: 12-30-2002, 03:45 PM
  5. Help on bench press hand position?
    By lvtrojan in forum Exercises
    Replies: 5
    Last Post: 01-19-2002, 12:25 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