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  #1 (permalink)  
Old 05-28-2003, 03:57 AM
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Default Bench Press Width Grip

how far apart do you guys grip on the bar, i'm only 5'7" and i have my middle fingers on the smooth rings of the bar, am i holding it too far apart and working my shoulders more than my chest

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Old 05-28-2003, 07:44 AM
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Default I use a grip...

just a little beyond shoulder width.

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Old 05-28-2003, 08:30 AM
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Default Depends what your shooting for...

if your going for the fullest development... you should vairy your grip every workout.. if your going for a max bench, or strictly power.. find a comfortable groove and stick with that.. when I am going to peak my bench my pinky finger is a bit inside the rings which allows more tri and lat involvement.... I'm 5'11 btw..
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Old 05-28-2003, 09:58 AM
bronc
 
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Default As a general practice...

..I try to keep my forearms perpendicular(straight up and down) to the floor. I'm 5'8 so we're prolly the same width. With elbows just about even with shoulder line, I grip with pinkies on the ring. Keep elbows flared out for Chest or have them at a 45degree angle from bar for max pressing power.

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Old 05-28-2003, 11:07 AM
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Default

All these pointers are good rules of thumb. This is how I teach setting up the grip. Lay on the bench and bring your elbows down parallel to your shoulders with your elbows bent to a 90 degree angle with your hands over your elbows. Then go up and grab the bar. I think this puts you in the strongest position anatomically.
Good Luck,
SS
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Old 05-28-2003, 01:45 PM
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Default

Ring fingers on the rings.. Works for me
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Old 05-28-2003, 02:54 PM
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Default Wide grip for me

would be my index finger outside the smooth part of the bar while my index finger is on the smooth ring for regular presses. The wider the grip the more it should develop the outter pecs while the more narrow the grip, the more it should develop the inner pecs and tri's.

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Old 05-28-2003, 02:56 PM
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Default Oh, and one other thing to nail the inner pecs if you're interested

would be DB pullovers. If you contract at the top as much as possible with the DB's you should see some nice inner pec development...normally.

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Old 05-28-2003, 10:58 PM
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Default THE WIDER THE GRIP.......

THE WIDER OUT IT WILL WORK ON THE MUSCLE!!

I RECOMMEND FOR GOOD MASS AND FULL CHEST, DO INCLINE BENCH SHOULDER WIDTH GRIP, DO ABOUT 5-7 GOOD SETS THEN GO FLAT WITH MACHINES THEN END UP WITH DUMBELL FLYS OR PECK DECK, THE NEXT ROUTINE SHOULD BE SWITCHED UP TO KEEP TRICKING THE BODY FOR MAX GROWTH!!
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Old 05-28-2003, 11:15 PM
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mort
Default I'm not supporting the competition but...

I don't know if I should say this here but, if you do a search on the E.F. boards there is a very comprehensive article regarding bench press techniques and variations. Hope this helps.

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Mort
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