Proper Bench Press Form v. really???

Discussion in 'Fitness & Nutrition' started by huge, Apr 7, 2010.

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  1. huge

    huge OT Supporter

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    I haven't benched a long time, so I wanted to make sure I was doing it right after putting up even less than expected my first few times trying it again. I came across this:

    http://www.real-weight-lifting.com/proper-bench-press-form.html
    :confused:

    I don't think I've ever had that narrow of a grip... I was putting my index fingers on the hash mark, but then narrowed my grip to the middle finger and noticed my weight went up significantly... but all the way to the little finger? That seems almost like a close grip bench. I'm 6'4" so I do have long arms, but I don't think they're "exceptionally" long...

    What kind of grip spacing do you use?
     
  2. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    middle finger on the ring, sometimes ring finger on the ring
     
  3. sc1twntrbo

    sc1twntrbo OT Supporter

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    Do whats comfortable.
     
  4. Memor

    Memor Active Member

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    doesn't matter if you're not competing

    once you start going really wide, it puts a strain on your shoulders
     
  5. Uglybob69

    Uglybob69 I miss beer.

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    Pinky on the ring unless I'm trying to ego lift, then I get it out farther.
     
  6. ZACKMORRIS

    ZACKMORRIS Active Member

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    My pinky finger is on the ring, or slightly further in.
     
  7. retorq

    retorq What up bitch??

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    Two words: wing span.

    Wait is that one??
     
  8. retorq

    retorq What up bitch??

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    LOL @ pinkys at rings being close grip.
     
  9. Memor

    Memor Active Member

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    i've known quite a few guys who CG bench = only an inch or two inside the rings for the pinkys. Depends on your body structure
     
  10. evolude

    evolude OT Supporter

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    POR is my cg and IOR is my regular bench.

    That slight change makes a drastic difference which of the muscles get pumped first.
     
  11. SuperDump250

    SuperDump250 New Member

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    I put my pinky right on / inside the ring...less shoulder strain when bringing it down for full ROM
     
  12. Tomorleans

    Tomorleans OT Supporter

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    forearms should be perpendicular to the ground when the bar is on your chest
     
  13. KIDRR

    KIDRR Duck dog>* OT Supporter

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    I put my middle finger on the ring, I can train tri's after
     
  14. filho do deus

    filho do deus New Member

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    i put my index finger on the ring and move in as the weight increases. thoughts?
     
  15. hodor

    hodor Active Member

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    ring finger on the ring, gonna start using middle finger
     
  16. Ish

    Ish New Member

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    ring finger on ring
     
  17. hodor

    hodor Active Member

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    you still remember what it's like to bench :mamoru:
     
  18. Ish

    Ish New Member

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    not really :rofl: i just remember that it hurts

    2 more months of dumbbells :run:
     
  19. Bacchus

    Bacchus Skinny Guy

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    I put my pinky on the ring, but I still find that hits my front delt the next day.

    I would have thought my Ent-like wingspan of 72'' would have made it the opposite, but for the past month i've been feeling my flat bench much more along the clavicular head and pec minor
     
  20. TKEBoss

    TKEBoss Nelson Sexors

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    Pinky on or just inside during normal workouts. Index on or past the ring when using a bench shirt.
     
  21. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    IOR normal for me too, appears we are wide grip compared to the posters so far

     
  22. hank85

    hank85 sudo shred /dev/sda -f -v -z --iterations=6

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    Index finger crew signing in.
     
  23. devman

    devman New Member

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    ring finger on the ring, used to do index but it beat my shoulders up quickly
     
  24. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    I would recommend somewhat closer grip, ie shoulder width or narrower for anyone not looking to bench shirted/compete...

    reason being longer range of motion, and a bit more practical given the wider range of muscles it involves.
     
  25. Ep

    Ep Guest

    pinky finger on ring.. Going wider hits the chest more but honestly, I benefit more from other chest movements so not too worried about it
     
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