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  1. #1
    Registered User bedecki's Avatar
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    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.
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  2. #2
    Home Gym Freak darkfact's Avatar
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    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.
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  3. #3
    Registered User thedickus's Avatar
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    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.
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  4. #4
    Registered User FrenchFly79's Avatar
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    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.
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  5. #5
    Registered User bedecki's Avatar
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    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
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