Bench Press Hand Spacing

[toshicats]

When you bench press I know your supposed to space out your hands pretty wide but on the machine at the gym im using you have to take the bar down/up with a close grip (hands at the edge of the rough/grip part) cos thats where the bar holders are. So if your pressing without a spotter how are you supposed to adjust your grip, especially after youve done a set? Is every machine like this or am I using a real crappily built one here?

[avodo]

Don't use a ****ty machine.

[xBONExCROWNx]

It’s different for everyone. It’s really based on your strength vs. your weakness, and your body type.
Wide grip = long arms, weak triceps, strong chest, broad shoulders
Close grip = short arms, strong triceps, weak chest, narrow shoulders
although, people say wide grip is harder on your shoulders it greatly reduces the ROM. people say it’s hard on your shoulders because when your hands are wide it’s hard to tuck your shoulder blades and keep the arch, so it results in shoulder problems IF you don’t do it right, but it’s not directly related.
Close grip is going to be hard on the elbows and wrists.

But I guess when it comes right down to it, its different strokes for different folks and ultimately what you prefer. Just make sure whatever you chose to do you do it right so you don’t set yourself up for inevitable failure and injury.

[brandonlee72]

if you don't have a spotter then when you feel like it's the last one you can phsyically get don't go for another rep but also push yourself

[PhilNZ]

When you bench press I know your supposed to space out your hands pretty wide but on the machine at the gym im using you have to take the bar down/up with a close grip (hands at the edge of the rough/grip part) cos thats where the bar holders are. So if your pressing without a spotter how are you supposed to adjust your grip, especially after youve done a set? Is every machine like this or am I using a real crappily built one here?

First of all, don't use machines, compound exercises (barbell benchpress) will definitely be more beneficial. Secondly, don't follow the exact adjustments for any machine because everyone is different and so are you, which will mean you'll have to always find your most comfortable position for the exercise. People recommend not closer than shoulder width for bench press or else the agonist muscle will be your triceps - which you don't want because you want to work your chest. So find the position you can comfortably push as heavy as you can on the bench press w/o going narrower than shoulder width. Good luck brah

[strangeclouds]

It’s different for everyone. It’s really based on your strength vs. your weakness, and your body type.
Wide grip = long arms, weak triceps, strong chest, broad shoulders
Close grip = short arms, strong triceps, weak chest, narrow shoulders
although, people say wide grip is harder on your shoulders it greatly reduces the ROM. people say it’s hard on your shoulders because when your hands are wide it’s hard to tuck your shoulder blades and keep the arch, so it results in shoulder problems IF you don’t do it right, but it’s not directly related.
Close grip is going to be hard on the elbows and wrists.

But I guess when it comes right down to it, its different strokes for different folks and ultimately what you prefer. Just make sure whatever you chose to do you do it right so you don’t set yourself up for inevitable failure and injury.

Nice post! on recharge young fella

Im 6'3 (77" reach) w/ a 29 -31" grip - have benched just over 500 for a few reps on a more than on occasion. But you're right about getting injured if you don't use the proper form.. I tore and strained something in both my pecs and my shoulders in the midst of the 3rd rep with 515 flat backed, flared bows, and pulling the bar higher up on my pecs in an attempt to bring up my upper pecs' strength. Somehow I still managed to get the rep up to lockout and racked, but after that it hurt even just to bench the bar, like when Goku over used the kaio ken technique the first time against Vegeta. lmao It cost me near $10,000 in hGH and other peptides to completely heal it up.

[toshicats]

Im not sure you guys have read my question properly..

[Browning4]

machine?

[xBONExCROWNx]

Nice post! on recharge young fella

Im 6'3 (77" reach) w/ a 29 -31" grip - have benched just over 500 for a few reps on a more than on occasion. But you're right about getting injured if you don't use the proper form.. I tore and strained something in both my pecs and my shoulders in the midst of the 3rd rep with 515 flat backed, flared bows, and pulling the bar higher up on my pecs in an attempt to bring up my upper pecs' strength. Somehow I still managed to get the rep up to lockout and racked, but after that it hurt even just to bench the bar, like when Goku over used the kaio ken technique the first time against Vegeta. lmao It cost me near $10,000 in hGH and other peptides to completely heal it up.

thats awesome man!! ive benched 505x1
500x3 to a 3 inch board lol
im 8 weeks out from a labrum surgery right now. football will be the death of me. i cant wait to get back on top of things

[collintech]

It’s different for everyone. It’s really based on your strength vs. your weakness, and your body type.
Wide grip = long arms, weak triceps, strong chest, broad shoulders
Close grip = short arms, strong triceps, weak chest, narrow shoulders
although, people say wide grip is harder on your shoulders it greatly reduces the ROM. people say it’s hard on your shoulders because when your hands are wide it’s hard to tuck your shoulder blades and keep the arch, so it results in shoulder problems IF you don’t do it right, but it’s not directly related.
Close grip is going to be hard on the elbows and wrists.

But I guess when it comes right down to it, its different strokes for different folks and ultimately what you prefer. Just make sure whatever you chose to do you do it right so you don’t set yourself up for inevitable failure and injury.

LOL rep this man! I am known b my friends just to do wide grip everything. I like the Idea of having that broad back and shoulders. I do wide grip bench lol i have long arms, weak triceps, strong chest, broad shoulders!! haahha repped

[IPlayRugby]

Depends.. Wider grip works your chest more and close grip works your triceps.

[eatliftsleep94]

Nice post! on recharge young fella

Im 6'3 (77" reach) w/ a 29 -31" grip - have benched just over 500 for a few reps on a more than on occasion. But you're right about getting injured if you don't use the proper form.. I tore and strained something in both my pecs and my shoulders in the midst of the 3rd rep with 515 flat backed, flared bows, and pulling the bar higher up on my pecs in an attempt to bring up my upper pecs' strength. Somehow I still managed to get the rep up to lockout and racked, but after that it hurt even just to bench the bar, like when Goku over used the kaio ken technique the first time against Vegeta. lmao It cost me near $10,000 in hGH and other peptides to completely heal it up.

You mean you had to pay your doctor 10,000 for the hgh and peptides =p. Got to be careful on these forums man

[eatliftsleep94]

Why are you benching on a machine?

[dudebrochill]

A) dont use a machine
B) i go a little wider than shoulder width, works fine for me

[RippityMcRipple]

pinkys on the rings, and i have long ass arms too, though having an arc helps with that

[toshicats]

Jesus Christ guys. Will someone read my Q?

[dudebrochill]

Jesus Christ guys. Will someone read my Q?

dont use a machine./thread

[avodo]

Jesus Christ guys. Will someone read my Q?

You've recieved answers from some of the best benchers on this website. Your problem is caused by you using some stupid machine.