How wide do you grip for bench press?

[goobyplss]

I know it's gonna be different for everyone, but im just wondering.. I usually have my middle finger or ring finger on the rings (colored red above).

[SethFitzgerald]

Ya that is about right, I've seen people be from the end to almost the middle (close grip) so it depends on your arm length and size. But generaly where you have your hands is fine.

[gb5k]

I line my pinky fingers up with the rings.

[JoeyRobertsIV]

You dont want to be any closer than middle finger on red ring. Personally I like my entire hand outside the red or just touching it. The wider you go the more chest your using and the wider your chest will get. The closer you are, the more your using your triceps.

[PatFel]

I line my pinky fingers up with the rings.

Dis 4 da wynn

[RainingBlood]

My standard grip is index on the ring. My wide grip is a little more out than that.
You *******s mad I got dem long arms and large frame?

[BigTrue]

i line my thumbs up with the red thing so they can touch it.

[Willbbmma]

ya same im about where the red rings are. any wider and i start to have shoulder problems

[HaffDaddy]

Currently as wide as possible I'm in my bodybuilding season when powerlifting season comes around I put my finger next to the pinky on the rings

[gtslmfao]

pinky on rings

[trexmoad123]

Middle finger on the rings.

[vsvs]

index just outside of the ring

[AzBrah14308]

depends what you wanna work. further apart you go more outer chest is used. closer your grip is more inner chest and triceps is used

[spiderman997]

depends what you wanna work. further apart you go more outer chest is used. closer your grip is more inner chest

Wtf.... learn to anatomy, there is no inner or outer chest.

On topic, I use the maximum allowable grip width in a meet, so index fingers on rings.

[7399martyn]

^Give him some slack man, hes from Antarctica rofl.^

[terahammer]

i start my grip from the start of the knurling on each side from the middle. if u know wat i mean

[ATeeGee]

depends what you wanna work. further apart you go more outer chest is used. closer your grip is more inner chest and triceps is used

[nolonger]

You dont want to be any closer than middle finger on red ring. Personally I like my entire hand outside the red or just touching it. The wider you go the more chest your using and the wider your chest will get. The closer you are, the more your using your triceps.

The more chest and the greater risk of a rotator cuff injury.

Middle finger on the ring, maybe a tad wider if on a very heavy set, but I've recently been having shoulder problems.

[babylover]

I wonder what the guy who wrote that looks like....


Exactly, he looks like most dip****s in a labcoat.



Does science say you can't isolate one part of a muscle more? Yes.
Do countless of anecdotal reports say otherwise? Yes.
Does the average punk need to worry about it? Probably not.

But I still think you certainly can emphasise parts of the chest. Benching on a smith to the neck got me a depth of soreness in the pec I have never felt.

Another good example is the leg development of powerlifters compared to Oly lifters. Both groups squat, yet Oly lifters have much more pronounced lower quad development. I used to have sick tear drops and lower sweep, and despite being much bigger, and stronger by 120lbs, I've lost much of that lower end development.

[peanut-butter]

Wtf.... learn to anatomy, there is no inner or outer chest.

On topic, I use the maximum allowable grip width in a meet, so index fingers on rings.

You lift raw, yes?

^Give him some slack man, hes from Antarctica rofl.^

Lollololol.

I wonder what the guy who wrote that looks like....


Exactly, he looks like most dip****s in a labcoat.



Does science say you can't isolate one part of a muscle more? Yes.
Do countless of anecdotal reports say otherwise? Yes.
Does the average punk need to worry about it? Probably not.

But I still think you certainly can emphasise parts of the chest. Benching on a smith to the neck got me a depth of soreness in the pec I have never felt.

Another good example is the leg development of powerlifters compared to Oly lifters. Both groups squat, yet Oly lifters have much more pronounced lower quad development. I used to have sick tear drops and lower sweep, and despite being much bigger, and stronger by 120lbs, I've lost much of that lower end development.

I believe you can emphasise, but to such an insignificant degree it's not even worth thinking about.

The problem with people trying to emphasise, is they go into the gym and decide they want to emphasise a muscle. eg. The short head of the bicep, they do that once and that's it. If you want to make a noticeable difference to the muscle you're trying to emphesis, you're going to need to do a **** load more then one sheety workout.
These kids go the the gym, doing some ****gy like db kickbacks exercise so they can emphasise their long head of the triceps. No, you need to do some heavy pressing.

[avodo]

Bodybuilders VS powerlifters on chest development. **** yeah

popcorn.gif

[ATeeGee]

I wonder what the guy who wrote that looks like....


Exactly, he looks like most dip****s in a labcoat.



Does science say you can't isolate one part of a muscle more? Yes.
Do countless of anecdotal reports say otherwise? Yes.
Does the average punk need to worry about it? Probably not.

But I still think you certainly can emphasise parts of the chest. Benching on a smith to the neck got me a depth of soreness in the pec I have never felt.

That's the key word though, emphasis. So many people seem to think you can isolate areas of your chest.

[Maver1k]

Using my middlefinger on the rings.

[thecpthree]

index finger right where the texture starts on both sides of the middle. It goes texture in middle, then no texture, then texture again (that's the part i'm talking about) for me that is wider than my shoulders and i don't really consider it an extremely close grip.

[trexmoad123]

index finger right where the texture starts on both sides of the middle. It goes texture in middle, then no texture, then texture again (that's the part i'm talking about) for me that is wider than my shoulders and i don't really consider it an extremely close grip.

That's pretty close brah.

[Arcos27]

The unawareness was strong with this one

The entire time I've been lifting since I was 17ish I always used a grip about an inch wider than where the texture starts. It was always just easier for me and just more comfortable, so I never questioned it. Yesterday I decided to bench with my pinky fingers touching the rings for the hell'va it, needless to say my chest was extremely sore today.

>mfw i've been doing close grip bench for nearly 2 years without knowing it

[Vanduynomite]

index on rings.

Also, with a username like that? How is OP red? I wanted to rep him just cuz of his username. but im on recharge

[aberry9475]

The varying of the grips is to either work more or less chest or more or less triceps. When you go wide your chest gets stretched further, and so more of the contraction is the chest itself pushing the weight up instead of triceps. It's all getting worked, just what muscles to what degree.

...just how I see it.

[avodo]

index on rings.

Also, with a username like that? How is OP red? I wanted to rep him just cuz of his username. but im on recharge

It's a very aesthetic OP with the red rings and red rep power tbh.

[goobyplss]

index on rings.

Also, with a username like that? How is OP red? I wanted to rep him just cuz of his username. but im on recharge

http://forum.bodybuilding.com/showth...hp?t=145273931

That's why I got negged lol. Apparently you can't get aesthetic with baby lover SS.

Keep your reps though, I don't give a **** about em.