Bench press grip

Discussion in 'Fitness & Nutrition' started by HighwayReaper, Oct 25, 2007.

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  1. HighwayReaper

    HighwayReaper New Member

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    where do you guys place your hands when you bench.. I used to bench with my index finger on the right, but was told that in a " comp" you had to have your pinkie or ring finger on it.. any truth to this? i find i can go heavier with my ring or even my pointing finger on the ring.

    What is your preference? are there any " competition restrictions"?
     
  2. GOGZILLA

    GOGZILLA Double-Uranium Member

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    in APF/AAPF comps index on the rings is the widest legal grip, training should always be narrower than competition since the closer in the more bench oriented muscles you work. southy we always do pinky on rings when raw
     
  3. HighwayReaper

    HighwayReaper New Member

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    yeah.. im normaly pink on ring or ring finger when i got over 500.. but i can tell that if i go from pinky to index finger it seems to get alot easier as i guess im pulling my triceps into it..
     
  4. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    I had always used a wider-than-competition-grip growing up, but then again, it was always sport-specific lifting and always without equipment, and not PL-type training.

    Lately on the advice of many here, I've been going index on rings at the widest. It definitely feels different. It feels more compact for sure.
     
  5. Formz

    Formz Hipster Santa OT Supporter

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    I usually end up with my pinkies an index finger's width inside the rings.
     
  6. Memor

    Memor Active Member

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    pinkies on rings
     
  7. TZ

    TZ Banned

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    index on rings then i do close grip after
     
  8. Pachanga

    Pachanga OT Supporter

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    Pinkies here.
     
  9. CPop

    CPop New Member

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    If I'm in a shirted benching training cycle, and do some raw work, that usually is comp grip, index on the rings. That's because it isn't really often that I'll be doing raw work in a shirted training cycle. If I'm doing a specific raw cycle, I do most training pinky on the rings and occasionally do the index on the rings.
     
  10. TZ

    TZ Banned

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    CPop, do you believe that consistently raw benching using index on rings is more detrimental on the shoulders than pinkie on rings? that it might lead to injury?
     
  11. Mystery Guest

    Mystery Guest New Member

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    I put each hand thumbs apart where the smooth part of the bar meets the rough part. My shoulders still hurt like a bitch. I have been doing my CG press on an incline, elbows flared, and going down half way to prevent pain.
     
  12. timberwolf

    timberwolf New Member

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    It used to be index or middle finger on the ring, since my shoulder problem I've been using pinky on ring or even a finger width or two closer. Alot less weight too for now but doesn't seem to bother my right shoulder at least.

    Thanks for whoever gave the advice to visualize tearing the bar apart. It helps with my shoulders.
     
  13. CPop

    CPop New Member

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    I think it really depends on your frame and build. It also depends on your rep ranges, and how much direct shoulder work you do. Finally it depends on your form. I can say that as I started my comeback from my busted arm, I did lots of rep work. I used comp grip for sets of 10 until I got to the high 200's, then I started feeling some shoulder tweaking. Switched to pinky on rings and was fine.

    In general a wider grip does tend to be rougher on the shoulders. My best raw bench was done comp grip. *shrug*
     
  14. TZ

    TZ Banned

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    I've found i'm strongest with index on rings. I do all my raw benching with this grip basically...i also do a lotta close grip benching though. I guess I"ll just have to be careful. for direct shoulder work, im not really sure...i do have an overhead pressing day each week :dunno:
     
  15. Mystery Guest

    Mystery Guest New Member

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    The closer the grip, the more pressure on your shoulders? Is that correct?
     
  16. TZ

    TZ Banned

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    i thought it was the wider = more pressure on shoulders?
     
  17. Jeg1983

    Jeg1983 OT Supporter

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    I do all my max work with comp grip, I find I am the strongest there and since I keep reps low it doesn't hurt the shoulders.
     
  18. NUDES

    NUDES New Member

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    It is.
     
  19. HighwayReaper

    HighwayReaper New Member

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    weird. with my shoulder injury.. the wider i take it the less it seems to hurt it. because with the closer grip it seems to slightly increase the range of motion
     
  20. TZ

    TZ Banned

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    i totally feel a difference in the rom. Having long arms already, when I do close grip it feels like I'm pressing for miles
     
  21. Mystery Guest

    Mystery Guest New Member

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    Odd, I always thought if you go wider you are using more of your chest rather than your tri's.

    My shoulders only hurt when I go close, wide doesn't affect me.
     
  22. HighwayReaper

    HighwayReaper New Member

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    when i go close i feel it more in my shoulders. the ROM increases.. im 5'7" but have long arms so that 2" of grip change on each side seems to make a diff. maybe more so in my head:)
     
  23. Layne Staley

    Layne Staley New Member

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    Index on rings. anything more narrow feels like close grip to me.
     
  24. THE mister juice

    THE mister juice jfk→sea

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    sorry for the bump, but which set of rings are we talking about here? the bars at my gym have an inner set of rings and outer set
     
  25. Reign

    Reign Banned

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    I would imagine the outer since on most competition bars there is only 2 rings (one on each side).

    I always do pinky on the ring.
     
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