hand position on bench

  1. Elite Member
    Young Gotti's Avatar
    Stats
    5'5"  100 lbs.
    Join Date
    Nov 2008
    Posts
    5,537
    Rep Power
    1711840
    Level
    65
    Lv. Percent
    34.63%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    hand position on bench


    when your benching do you pay attention to hand placement on the bar, like how far apart your hands on....i use the little flat places on each side of the bar and put my pinkies on them...i'm a shorter guy with a shorter wing span but it feels comfortable, i've seen guys with their hands closer together and farther apart...i just wanted some other opinions on the matter

  2. Advanced Member
    D3vildog's Avatar
    Stats
    5'11"  188 lbs.
    Join Date
    Sep 2008
    Posts
    684
    Rep Power
    422
    Level
    20
    Lv. Percent
    72.45%

    I use the grips that should be on the bar. my had goes to the very end on each side, and my thumbs stick out onto the bar.. dunno why just feels comfortable to me.

    Closer together is more of a Tri work out tho...
  3. Senior Member
    Red Dog's Avatar
    Stats
    5'9"  180 lbs.
    Join Date
    Jun 2007
    Posts
    1,165
    Rep Power
    133861
    Level
    30
    Lv. Percent
    11.92%
    Achievements Posting Pro

    I almost never BB Bench, but whenever I do, I shoot for shoulder-width apart.

    Like DD mentioned, the closer your grip gets, the more activated your triceps become in the movement. Also, hand placements that are too wide can place unwanted stress on the shoulders -- resulting in joint pain and/or injury.
    •   
       

  4. Board Sponsor
    AE14's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jul 2007
    Posts
    12,676
    Rep Power
    1577206
    Level
    77
    Lv. Percent
    90.44%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    I place my thumbs, stretched out from the inner ring for flat bb, most comfortable for me. However on incline, I use the outer markers for my pinkies as well
    Official Get Diesel Representative
    PM me with any questions
  5. Senior Member
    brownstown89's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jan 2009
    Posts
    2,029
    Rep Power
    1097
    Level
    32
    Lv. Percent
    88.32%
    Achievements Activity ProPosting Pro

    my grip is inside, put ur pinky on the smooth ring and where ur fist ends on the inside thats where i use to bench alot of shoulders are tri's lucky my pecs respond really well to lil amount of traning so they grow quicky ;p
  6. New Member
    Mick81's Avatar
    Stats
    6'0"  182 lbs.
    Join Date
    Nov 2008
    Posts
    221
    Rep Power
    189
    Level
    12
    Lv. Percent
    59.11%

    Is there any difference in hand grip on the bar? Like having a closed grip (thumb around the bar) or no thumb grip (overhand)? I seem to push out more with a thumbless grip
  7. Senior Member
    msucurt's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Apr 2005
    Age
    41
    Posts
    1,514
    Rep Power
    1802
    Level
    29
    Lv. Percent
    9.15%
    Achievements Posting Pro

    honestly...grip isnt of utmost importance. The face that you need to try and "tuck" your elbows in and then push up.....that places more emphasis on the chest and takes some/most emphasis off the front delts. Takes a while getting used (i still am) , but i think it is worth it.
  8. UKStrength
    Guest
    UKStrength's Avatar

    I don't barbell bench anymore (prefer DB), but when I used to it was in the position you mentioned (little finger on the flat metal).
  9. New Member
    lemke28's Avatar
    Stats
    5'11"  193 lbs.
    Join Date
    Mar 2009
    Posts
    212
    Rep Power
    213
    Level
    12
    Lv. Percent
    48.76%

    I used to place my hands a thumb length from the first ring and now I have changed my grip to middle finger on the far ring. I never used to like a wide grip but now it seems more comfortable.
  10. Senior Member
    ShakesAllDay's Avatar
    Stats
    5'10"  225 lbs.
    Join Date
    Jan 2007
    Posts
    1,239
    Rep Power
    719
    Level
    26
    Lv. Percent
    87.4%
    Achievements Posting Pro

    I do full-body workouts and not a standard BB split, so I choose a middle of the road grip. I extend my thumbs out so that the tips touch the inner rings. This puts my hands about a hands-width outside the shoulders.

    When I did/do splits, I switch it up wide/narrow.
  

  
 

Similar Forum Threads

  1. Replies: 2
    Last Post: 05-18-2011, 12:33 PM
  2. Elbow Position - Bench Press
    By TipTopShape in forum Training Forum
    Replies: 9
    Last Post: 05-17-2010, 01:29 PM
  3. Replies: 18
    Last Post: 09-24-2009, 12:44 AM
  4. BB rows....hand position
    By East1600Plus in forum Exercise Science
    Replies: 13
    Last Post: 01-06-2007, 09:41 PM
  5. Bench position for military press
    By CyberMuscle in forum Exercise Science
    Replies: 26
    Last Post: 01-26-2006, 08:56 AM
Log in
Log in