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  1. #1
    Registered User Mosescox123's Avatar
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    Exclamation A question about grip width when barbell bench pressing

    Okay so i want to ask a question, i havent posted in years as i stopped training for a while, so if theress still anyone here whos active id like to know your thoughts on this! So i flat bench press heavy (for my body weight) and i have a wide grip width ( about as wide as officially allowed in comp) and its comforable for me this way and i can maximise strength without lowering reps. So my question is: should i bring my grip width in when incline benching? I get quite bad shoulder pain in my left shoulder when using my flat bench grip on incline! Is this common for everyone or is this just an anatomical problem that is probably just personal to me? Would love to know if anyone else here varys grip width between these 2 bench presses. And just to clarify, both exercises involve waited barbell and not dumb-bells! Thanks in advance!
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  2. #2
    Registered User dazitmayn's Avatar
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    i'm assuming your goals for flat bench press is almost purely strength related

    where as with incline bench it is probably more hypertrophy and muscle building related. I mean it's an easy question, if you get bad shoulder pain from doing it I would avoid doing it or modify it in a way that is pain free but still effective.. Most people don't grip very wide on incline anyways or are trying to maximize strength on it, because well, it isn't a competition lift and nobody really cares how much you can incline.

    If your goal is hypertrophy with this exercise it's probably better to use a closer grip to maximize range of motion, and of course what is comfortable with you. Personally any commercial incline benches that are around 45 degree angles just hurt my shoulders no matter what and I tend to feel it more in my shoulders than my chest. I use a very low incline bench (around 10-20 degrees) with pinky finger on the first ring, this is what is most comfortable for me. Just do what is comfortable for you. My incline grip is maybe around 1.5 inches closer than my flat bench. My OHP grip is definitely a bit closer than that as well if you think of pressing as a spectrum from a decline all the way to a vertical press.
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  3. #3
    Registered User Oleg1975K's Avatar
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    I do an inclined press with a medium grip and do not spread my elbows to the sides. This press is comfortable for my shoulder joints.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
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    Registered User TheShadowMan's Avatar
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    Close grip = more tricep
    Medium grip = more shoulder
    Wide grip = more chest
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    Replies in 1/2 hr - 3 day GeneralSerpant's Avatar
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    I feel like barbell incline works better when I launch it from the broad traps and medium grip rather than the upper region of the traps with the wider grip. With dumbbell incline it's more the opposite.
    Last edited by GeneralSerpant; 12-06-2019 at 08:43 AM.
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    Registered User Mosescox123's Avatar
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    Thumbs up I narrowed my grip and it instantly stopped the pain!

    So I tried a less wide grip (which felt very weird lol) and it instantly stopped the pain I was feeling! It made me struggle a little bit more with the weight I usually do but that’s okay! I strongly suggest to anyone who gets shoulder pain, to try narrowing your grip when benching as your chest can take the weight but your shoulders could be lacking! Thanks everyone for your replies on this .
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