how wide should i grip the bar in benchpress

S

stalefish

0
how wide should i grip the bar in benchpressing?

also...

there are shorter bars and longer bars, is there any advantage to having the longer bars?
thnx
 
3 types of grip.

Narrow = within shoulder width apart (triceps 75% and inner chest 25% worked)
Normal = abit over shoulder width apart (triceps 20%, Middle Chest 80%)
Wide = arm stretched as far as you can along the bar. ( Outer Chest 95% triceps 5%)
 
Speaking of benching...

I always wonder 'where' the bar should touch my chest (or hover above if you don't touch).

Like I can move the bar up and down so it touches pretty high on my pec or have it come down just a bit below my nips. I can feel it working 'different' areas and when I get tired and i have to do one more to finish out my set I often accidently change it a bit.
 
By grip did you mean shoudl you wrap your thumbs around the bar or not? Most people I know who have been benching for a while do not wrap their thumbs around the bar. I take ssome getting used to, but it is supposed to give you better leverage by allowing a more natural hand position.

As to where the bar should touch, generally the higher on your chest you go the more strain you put on your rotator cuff, because your shoulder joint goes through a wider range of motion. However, I have always been stronger in the higher "groove".
 
in response to rob's question, the bar should land on your nipple line, or right below.

as far as wide/narrow/normal grip:

i do best with a slightly narrow grip simply because my triceps are stronger than my chest. i avoid wide grip, because it is very hard on your shoulders.
 
If you are going to do true power lifting technique, you should keep your grip about shoulder's width, feet on the floor on your toes, under your hams, and keep your shoulder blades retracted as you press. Also, I don't recommend the "false grip"... You don't gain a significant enough advantage to warrant it, and I have seen a couple injuries result from dropping weights on their heads (last one just two months ago in my gym).
 
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