Am I gripping the BB too close for bench pressing?

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    Rock Lee's Avatar
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    Am I gripping the BB too close for bench pressing?


    I'm curious because I heard somewhere that the forearms need to be perpendicular with the floor when the bar touches the chest. Is this more dependent on the length of one's arms? I usually grip the BB .5-1 hand width wider than my shoulders. Here's a picture to help clarify:


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    The grip marks are on the bar for a reason bro...use them.
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    unless your doing close grip,
    widen it out till at least pinky just outside of the ring.
    thats a mid grip (its what i use) or what they call an ultra wide with your pointer finger on the ring.

    depending on the length of your arms of course.
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    How tall are you? What is your wingspan?

    Your grip should depend on that. I have a wide grip, but I also have a 79 inch wingspan. From the looks of it though, your grip seems to be too narrow.
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    Sorry to tell you but you're the only one who can determine what is best for you.

    After having just come off a rotator tear (back for 5 months now) and having used primarily a wide grip for benching, I have starting using a narrower grip as you illustrated in your post and it has done wonders.

    I feel NO shoulder pain at all in the delts the next day. It's as if they weren't even involved in the lift.

    Tri's are becoming stronger because they are used more in the lift and my bench (incline.. I rare do flat BB) is sky rocketing. I can move far greater weight with a deeper stretch BECAUSE my hands are in closer.

    I like closer grip, personally.

    A
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    I would say to widen your grip a little also. So your bi's and forarm are at a 90 when you are at the bottem of your lift.
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    I have always used the forearm perpendicular to the floor rule, which is pretty wide. I would grip with my middle fingers over the grip line on the bar in your pic. But note that this grip is best for overall pectoral development. You will probably be able to move more weight with a closer grip, as most powerlifters use, but you will be recruiting more delts & tris into the movement. So its really just a preference based on your goals.
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    I second what Houseman said. You kind of need to figure it out for yourself. Perpendicular forearms are a good starting point
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    i hate thread necromancers
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    You move your grip , you work different areas of your pectorals / engage other muscle groups .... So I guess depending on which part of your chest you are looking to develop would change your grip ( close grip engages more triceps
    Middle pectorals , wide grip hits outer pectorals and also engages the shoulders quite a bit.... Etc etc.
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    Quote Originally Posted by TaoPhD View Post
    I second what Houseman said. You kind of need to figure it out for yourself. Perpendicular forearms are a good starting point
    Given that the last post in this thread was from 2004 I think he probably found the answer he was looking for lol.
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    Quote Originally Posted by bdcc View Post
    Given that the last post in this thread was from 2004 I think he probably found the answer he was looking for lol.
    Glad i read your post, i would have posted lol.
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    Yea, crap, sorry. My mistake...
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    Mid and outer pectorals? Not quite.
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    Not the technical terms but your telling me you've never seen anyone with pec definition in their mid chest but no upper pectoral transition into the shoulders ?
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    ^^ummm dude doing duckface??? Fail!
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    It's not a duck face , I'm close gripping with my lips bitch
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    Quote Originally Posted by laess92 View Post
    It's not a duck face , I'm close gripping with my lips bitch
    Close gripping what?
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    Quote Originally Posted by laess92 View Post
    It's not a duck face , I'm close gripping with my lips bitch
    Fail #2....you're bad at this
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    Quote Originally Posted by laess92 View Post
    It's not a duck face , I'm close gripping with my lips bitch
    whatever thing you're doing, you should stop.

    OP, I put my thumbs on the rings, and grip from there. My thumbs are paralllel to the bar, I always use this as a measurement.
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    Quote Originally Posted by GeekPoop View Post
    whatever thing you're doing, you should stop.

    OP, I put my thumbs on the rings, and grip from there. My thumbs are paralllel to the bar, I always use this as a measurement.
    its a bump thread from 2004 dude. this is just about duck lips now
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    Quote Originally Posted by OnionKnight View Post
    its a bump thread from 2004 dude. this is just about duck lips now
    Haha...can we change the thread name to : "Why dudes shouldn't do Duck Face"?
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    Quote Originally Posted by OnionKnight View Post
    its a bump thread from 2004 dude. this is just about duck lips now
    Quote Originally Posted by Wrivest View Post
    Haha...can we change the thread name to : "Why dudes shouldn't do Duck Face"?
    an even bigger question has risen!
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    It's a different set of rules for Jersey shore types. They can Duck, wear pink tank-tops, rave dance, etc. For most of us, these things don't fly...
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    And that is why we pick on guys from "the shore"
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    The post is waaayyyy better than the first.
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    [QUOTE="TaoPhD;4180432"]The post is waaayyyy better than the first.[/QUOTE
    Yes...but DF quit, so it's no more fun
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    Here's a selfie df of me in a bubble bath. Notice how my eyebrows are properly manscaped?

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    lol awesome
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    Damn Matthersby,

    is that your secret for getting all the ladies? If so I'm taking notes. No homo
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    I think I just blacked out
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    Quote Originally Posted by Matthersby View Post
    Here's a selfie df of me in a bubble bath. Notice how my eyebrows are properly manscaped?

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=89 310"/>
    now we (and by we, i mean duck lips up there) wants to see a swellfie after the bath with aflack lips
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    [QUOTE=Wrivest;4180468]
    Quote Originally Posted by TaoPhD View Post
    The post is waaayyyy better than the first.[/QUOTE
    Yes...but DF quit, so it's no more fun

    I didn't quit man, it's hard to reply to threads when your beating up the beat.
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    Ummm.....what??
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    I like this thread.
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    Quote Originally Posted by Wrivest View Post
    Ummm.....what??
    You don't know what beating up the beat is? Do you even lift, bro?
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    Whoa let's keep it pg-13 here..
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    Quote Originally Posted by laess92 View Post
    You don't know what beating up the beat is? Do you even lift, bro?
    if I did know what it meant, I still wouldn't say it, for risk of sounding like a dude that says "beatin up the beat". At that point I might as well gel spike my hair and....well...make duck faces. Weird your Avi changed though.
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    That's because I have an extensive bandana collection that I want to start showcasing . I would have duck faced in that pic too , but you don't duck face if your shirtless , it's too seductive. And there is nothing wrong with knowing what beating the beat up is...... It's almost unamerican to not know ..... Are you a xenophobe ? This is a fist pumping base bumping nation .......Merica'
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    Bass-bumping, df. Am I able to "beat up the beat" with just a regular pair of headphones or do I have to have super-bass studio-grade ones? You'll have to excuse some of us older guys.
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