Switch to wide grip?

[Eric1987]

Just curious if its beneficial to my strength to switch to a wider bench grip. I usually do a lil bit wider than my shoulders. For bench press BTW.

 

[Jocques Straap]

The two movers are the triceps and the pectorals. The wider your grip the greater the emphasis is on your pecs. The narrow your grip the greater the emphasis is on your tri's.

What are your goals?

 

[b fold the truth]

If you are competing, then go as wide as your fed allows. When I train with my shirt or speed/light work I'll use this grip. When I train my triceps I'll use boards and 1 full hand grip width inside that. I love to go even closer, maybe 2 fists in on bench but it also causes A LOT of shoulder rotation and Louie Simmons actually says that close grips are NOT a tricep exercise. Board presses and JM Presses ARE tricep exercises.

 

[Eric1987]

The two movers are the triceps and the pectorals. The wider your grip the greater the emphasis is on your pecs. The narrow your grip the greater the emphasis is on your tri's.

What are your goals?

I just wanna bench 300 asap. I can do 225 8 times now.

 

[scotty too hotty]

Just my opinion, but alternate flat bench with inline bench for two months. If you don't do it already, your flat bench should increase, providing that you train intensely.

 

[Eric1987]

Well what about the wide grip? Should I switch or am I fine?

 

[Jocques Straap]

Hopefully a powerlifter will come in here and prove me wrong. Since I have little experience with max lifts, I may be way out in left field here.

However my thoughts are, since you are going for maximum pressing strength, then when you choose your grip, you should pick a grip where both the primary movers are in an ideal position to press maximally.

Take a look at your forearms as you are pressing, they will be perpendicular with the ground, leaning in, or leaning out. From what I understand, the idea is to pick a grip where your forearms are perpendicular to the ground for the greatest amount of time, throughout ROM.

So, they will be slightly out at the top range, then perpendicular as you lower the bar, then leaning in as you reach your chest.

Does this make any sense?

 

[Eric1987]

I'll have to look at my bench next time I go.

 

[SaiBoT]

Pinky on the ring it's the widest I will go and only for single reps, other than that I will do it narrower. Going really wide fucks up shoulder and rotator cuff imho.

 

[Eric1987]

Each barbell is different for my gym I usually put my pointer finger on the ring depending on which one they have that day.

 

[fortunatesun]

Hopefully a powerlifter will come in here and prove me wrong. Since I have little experience with max lifts, I may be way out in left field here.

However my thoughts are, since you are going for maximum pressing strength, then when you choose your grip, you should pick a grip where both the primary movers are in an ideal position to press maximally.

Take a look at your forearms as you are pressing, they will be perpendicular with the ground, leaning in, or leaning out. From what I understand, the idea is to pick a grip where your forearms are perpendicular to the ground for the greatest amount of time, throughout ROM.

So, they will be slightly out at the top range, then perpendicular as you lower the bar, then leaning in as you reach your chest.

Does this make any sense?

Makes sense except for genetics.

Some people can generate a great deal of power going wide. Others are just going to hurt their shoulders.

Most people fall into the category you described, though there's some that also use a narrower grip.

 

[Eric1987]

I think I'll keep my stance until I find something wrong with it. Its got me this far! I think its more of a medium grip than anything.