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  1. #1
    Registered User k260jl's Avatar
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    How wide do you grip for bench press?

    Using line on the bench as the indicator. My shoulder to shoulder is 22 inch and i can bench heavier when my Pinky is on the line. is that okay?
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  2. #2
    Registered User wowter's Avatar
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    I don't know my shoulder width but I also bench with pinkies on the line. Seems fine.
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  3. #3
    pheasant plucker Sweetums6000's Avatar
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    I grip it so my forearms are completely vertical when the bar is touching my chest, which for me also happens to be pinkies on the ring
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    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Sweetums6000 View Post
    I grip it so my forearms are completely vertical when the bar is touching my chest
    ^ Yep. That is the optimal width.
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  5. #5
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    http://strengtheory.com/how-to-bench...d_cons_to_each

    For building muscle, a more moderate grip is probably better as a default grip width – maybe 1.5x shoulder width, which works out to around pinky fingers on the grip rings for most people. This will allow a slightly longer range of motion than benching with a wide grip, which is probably going to be better for hypertrophy. For the same reason, I think a lot of powerlifters should get a decent amount of their bench volume with a grip slightly narrower than the one they compete with as well.
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  6. #6
    WOATbrah of peace :) sooby's Avatar
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    it'll depend on things like your wingspan and size and what not. I'm not the tallest person but I grip the bar slightly inwards from the ring maybe like 1 and a half inches.
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  7. #7
    Forever Bulking Yodums's Avatar
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    I grip with the outer edge of my ring finger on the rings of the barbell. Allows me to keep a vertical forearm, wrist, and hand, and my elbows tucked.
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  8. #8
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    After looking at this thread apparently I am way to narrow. I put my index fingers on the inside of the grip area (idk what its called)
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    Registered User Jackal005's Avatar
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    Go with what feels good (within reason). In theory a wider grip = less ROM = easier to lift more weight, but if you feel better a little narrower then there's not really any point in forcing a wider grip.
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  10. #10
    Registered User vsportsguy's Avatar
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    I'm fairly tricep dominant so I like a slightly narrower grip. Pinky just inside the rings for me. Go with whatever feels natural.
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  11. #11
    Unregistered User MyEgoProblem's Avatar
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    I use a few grips..

    Reg grip: ring between pinkie and ring finger
    Cg: 1 finger from smooth
    Incline: pinkies 2 finger from inside rings
    Ohp; thumb from the smooth.

    All what I've found best for my shoulder and wrist issues.. The higher the Incline the closer the grip for me. But any wider and my wrists (even wrapped) don't like it.

    I use a bar with the standard 32" rings.. The others I won't press with as they are like 35" and cheap crap in my gym.
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  12. #12
    Registered User pmw961's Avatar
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    I'm 6'7" and I go ring finger on the rings. It's what's comfortable for me now but I've done pinkie, index finger, middle finger in the past.
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  13. #13
    Registered User k260jl's Avatar
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    thanks for all for the reply. I shall stick to pinkie on ring for now..
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    Registered User TheShadowMan's Avatar
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    As far as benchpress I always use wide. To find my wide grip, I walk up to the bar and use a cuban rotation straight out. Where my hands point to, is my grip point. I like using this method because it keeps me from going wide enough to get injured, but plenty wide for a nice stretch on the lift. It ends up feeling comfortable because this method bases my grip width in accordance to my body, not the design of the equipment.
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