Which bench grip involves the shoulders the least?

[adamsz]

Most people generally answer that a wide grip involved pecs and shoulders more and a close grip is more tricep dominant.

On the other hand I've seen the case made (by hamburgertime IIRC) that a close grip actually involves your shoulders more because of the degrees of rotation involved with the larger ROM.

I ask because I'm dealing with a nagging shoulder injury and have generally benched with my ring finger on the bench. I tried going max legal width but it didn't seem to change it.

I'm not asking from the bro bodybuilder "which gets more of a shoulder pump" but rather which involves also the smaller internal muscles like rotater cuff, infraspinatus, etc.

Just looking to try different grips to see if any alleviates the nagging, but was curious about the actual science behind it.

[SA249]

If the pain is related to the short head of the bicep, closer will generally be better, as at the bottom position the bicep will be lengthened to a lesser degree. If max legal didn't change it, try moving narrower, and see if that helps.

My shoulders are mangled from 14 years of racing motocross before powerlifting, and the best thing I have found for me is to limit the amount of full ROM heavy pressing I do.

[melDorado]

Idk but maybe you should stick to DBs so you can use a more neutral grip ( halfway between overhand and neutral is good)

Ive had 100% relief from my shoulder problem after i stopped ohp with a normal grip...now i only do reverse and neutral grip. So grip can really make a difference.

[Jason2459]

Wide grip has always done well for my shoulders.

Do you have a monolift attachment you can use? That can help a lot.

Add in some board presses and reverse band bench. Mix it up.

[scotpak1979]

Ive been in your position many times. My advice is use a moderate grip (for me this is pinkies on rings) as this will allow you to retract your shoulders blades together. Too narrow and u lose that ability.
Anyway the important bit here is to use board presses. This is the best way to reduce shoulder rotation and rotator cuff pain. You could do 3 board presses one week, 2 board ptesses another week. Return to normal rom presses once pain/ inflammation is gone.

P.s. i use repboards so i can board press by myself.

[adamsz]

Thanks for all the responses guys.

I think I need to give some board presses a shot to hopefully at least maintain strength while going through a shoulder rehab protocal (currently doing some of the stuff from diesel crew which I used like 5 years ago with good results).

@melDorado There's also some football bars with a grip like you're describing at my PLing gym, I think I should try that out too.

[HamburgerTrain]

The one that's lets you arch your back the highest.

[Budaan]

I also think it has to do with where you place the bar on your chest.

[gokitty199]

If the pain is related to the short head of the bicep, closer will generally be better, as at the bottom position the bicep will be lengthened to a lesser degree. If max legal didn't change it, try moving narrower, and see if that helps.

My shoulders are mangled from 14 years of racing motocross before powerlifting, and the best thing I have found for me is to limit the amount of full ROM heavy pressing I do.

hate to steal the thread here, but were you powerlifting along side racing? if so, how did you deal with the arm pump? the bigger/stronger my forearms get the faster and worse the arm pump hits me when riding

[Jason2459]

...

P.s. i use repboards so i can board press by myself.

I use boards shoved under my shirt so I can board press by myself....

[SA249]

hate to steal the thread here, but were you powerlifting along side racing? if so, how did you deal with the arm pump? the bigger/stronger my forearms get the faster and worse the arm pump hits me when riding

Continuing the thread hijack: I wasn't powerlifting while racing. I have been on bike a few times since, and my arms lock up so bad in about 30 seconds that it isn't even funny. Part from being out of shape, and part from being so tight on the bike.

Pushing the cardio harder, working being more fluid on the bike and squeezing more with your legs and less with your hands will probably be the best solution.

[Garage Rat]

Your best bet would be to take some time off from the BP so your shoulder can recover.
High reps training and mobility work can help that process.
I don't know why you'd want to keep hitting a movement when you still have an issue.
You may find after taking some time off you will be better when you get back to regular BP.
With any BP the shoulders will be involved to one degree or another.
It will still affect your shoulder issue and sure you may get more time with your BP but eventually that issue will lead to a worse injury.
Im talking from experience and not being very wise and pushing on.
Ive done it and suffered months of set backs because i didn't listen to my body.

[smokinHawk]

a few people here got it right. width is irrelevant mostly on your shoulders. Main thing to do is put your pressing motion in a better shoulder angle, arch more, contract your shoulder blades back with benching.

I have been benching for 26 years, and have had my fair share of shoulder injuries and shoulder pain, for the longest time it limited my progress, till i found a way to fix it. Two things worked out of the hundred things I have tried.
#1 use the Thompson Fat pad to bench in training. This will support your scapula where you shoulders wont overhang on the bench causing to much shoulder stress.
#2 do shoulder rehab and prehab working the range of motion and strengthening any motion that has pain.

those 2 things have got my shoulders to be pain free where I can train more and have benched over 500 in training.