Bench Press Grip width position??

[linges316]

I haven been doing Bench Press using shoulder wide grip for ages and dont think that my chest is growing although the poundage have been improving slowly.......

I have switched to wider than soulder width just like Ruhl does in Made In Germany but not that wide, maybe around 6 inches wider than the shoulder......

When I started doing this, I felt that the fiber muscles in my pectorals are better stimulated..more soreness the next day too......

I understand that the wider the grip, the more deltoids are involved as my dumbell presses that I do right after bench press have suffered a bit......

My question is, do anyone try this method and what are their results.....thanks you...

[$AJ]

too wide and you're asking for shoulder injuries.

[geoffsherman]

Here is the easiest way to find out your optimal bendch width grip for YOU....

Get down on the floor in push-up position, note the distance between your hands, that is the natural position that your body uses for pushing away. Ther eyou go....

[mightymouse37]

You could always try pre-exhausting your pecs; do a set of flyes or crossovers then go straight into benching. Since the pecs are already a bit fatigued from the first exercise, you'll be able to feel them working better during your bench.

Always be careful following a pro's advice. ALWAYS.

[The Kurgan]

I like to get my hand parallel with my elbow, ie. the forearm in a straight line. But that's just preference.

[strongstart]

Since my bench is only 190, don't take my advice to seriously...but most of the people I know put their arms straight up, and then stretch their hands out, and move the far edge of their hand to where the pinky is. I however use a very very narrow grip, but like I said, I only bench 190. I think the "Put your hands in pushup position" advice was great

[bigfurnka]

depending on your goals, find the width where you feel the most comfortable, where you get the most muscular gains, or where you can bench the most weight.
i bench ring finger on the rings for what its worth

[Juggernaut33]

I like just beyond shoulder width when I bench.

[dlc]

If your'e using a standard 7' 45 pound olympic bar there will be a rough part with a ring of smooth in it. This is where your pinky should go. Understand?

[powerlifter70]

If your'e using a standard 7' 45 pound olympic bar there will be a rough part with a ring of smooth in it. This is where your pinky should go. Understand?

Its not that simple. People with longer arms use a wider grip and vise versa for shorter arms. You have to train with various grips to find which works best for you.

[KopyKat]

Depends on arm length, shoulder width, and your goals. Shoulder width or an inch out of it is a great grip i think, but depending on where your arms have to be to stimulate the pecs the most should be your main concern if your looking to hit the pecs most effectivly. Or try pre exausting like someone already said. Use dumbells to target the chest the most. Work on your close grip bench press as well as incline if your using barbell.

[Mikey1]

I haven been doing Bench Press using shoulder wide grip for ages and dont think that my chest is growing although the poundage have been improving slowly.......

I have switched to wider than soulder width just like Ruhl does in Made In Germany but not that wide, maybe around 6 inches wider than the shoulder......

When I started doing this, I felt that the fiber muscles in my pectorals are better stimulated..more soreness the next day too......

I understand that the wider the grip, the more deltoids are involved as my dumbell presses that I do right after bench press have suffered a bit......

My question is, do anyone try this method and what are their results.....thanks you...

shoulder width is what you should be using for close grip bench press......regular bench press should be wider.....use the rings on the bar to gauge your grip....this way it is the same every time.....for me, i put my third finger on the rings

[Bushmaster]

Or, if growth is what you're looking for, get off the flat bench for a while and do inclines.

[SDFlip]

Here is the easiest way to find out your optimal bendch width grip for YOU....

Get down on the floor in push-up position, note the distance between your hands, that is the natural position that your body uses for pushing away. Ther eyou go....

^^^^

thats what i do

[johnsbod]

^^^^

thats what i do

Me too.

[icepack]

Or, if growth is what you're looking for, get off the flat bench for a while and do inclines.

AMEN

I have just started this doing more incline work and flyes, and i can feel my chest coming on lovely.