whats the best grip for a bench press?what do you use?

[chambers]

hey guys, i was just wondering do you think i'll see larger gains on my chest if i hold the bar with a wider grip on my bench?

like not just outside shoulder width but like 3-4 cms further?


What do you guys use for bench?

i just feel like my chest inst catching up with the rest of my body and im wondering is because im not getting the most out of my bench.

thanks for the input.

[MooseMan]

use dumbells
do dips

[Duggan18]

i line up my pinkies with the rings

[chambers]

bump

[bam88]

i grip slightly more than my shoulder width cuz i find it most comfortable that way.

[BadWog]

If you feel like it might help try a wider grip and see how you go. Can't hurt I guess, just as long as you don't go too wide.

But usually a normal grip, with your arms making an L-Shape or 90degree angle at the elbow, should isolate your chest nicely.

If your diet is good and you are doing the right exercises you shoudl be seeing some gains, even more so if you take supplements.

Try DB Presses, DB Flyes (incline too if you wish), Dips, Incline DB Presses etc

Chest is such a good body part to hit and hit well just mix it up. But like I said, witht he barbell if your arms are making an L-Shape or 90 degree angle when you lower the bar down to your chest you should be good and be hitting the chest nicely. If your current grip is already like this, maybe your not lifting heavy enough to force growth out of your chest (ie. going to failure)???

[Max Protein]

When I bench on a Smith Machine or Seated, I don't put my thumbs around the bar, I just line them up along the bar. This grip isn't used a lot, but I've found it allows me to get the mind-muscle link with my pecs and helps me isolate them better over the delts and triceps.

[pinfrEak]

I've always lined my index finger with the rings to get that stretch and to widen my chest.

[Max Protein]

Basically:

Shoulder-width: Equal pressure on general pec area and anterior delts, slightly less on triceps
1-2 inch less than shoulder: Same as above, slightly more on triceps and inner pec
1-2 inch more than shoulder: More pressure on the outer pecs and anterior delts, even less on triceps.

Vary the width each workout so you work the whole width of the chest.

[chambers]

sweet, rep points for you bad asses.

keep the advice/suggestions comen guys

chambers.

[IGF]

Forearms slightly wider than perpendicular at the bottom of the motion.

IMO just experiment with different grips. The extra 2 inches i widened my grip made a big difference wether it was chest or delt/tri

[USMuscle9403]

The more 'in' you grip, the more triceps you are involving. I use a very wide grip, but that is just me. I DO NOT RECOMMEND WIDE GRIP TO THOSE THAT HAVE EVEN THE SLIGHTEST ROTATOR OR SHOULDER PROBLEMS! This is just common sense. I get a tremendous stretch in the chest and raise my reps a little on these. Make sure to warm up thoroughly without taxing yourself if you're going to do these, too.

And oh yea, no such thing as 'outer' and 'inner' pecs.

[Morrison]

good advice has been given already so all I'll say is that I used the more narrow grip like I was taught until I was stuck at a bench that I couldn't get to increase, then I made my grip wider and put my ring finger on the rings and in a few weeks to a month my bench went up