This style of grip allows you to place your hands technically wider than what is allowed 81cm while leaving your index finger within the legal boundaries. Grab the bar with a medium grip-width thumbs around the bar Unrack the bar by straightening your arms.
Press it back up until your elbows are locked.
Proper bench press grip width. Using an inside-shoulder- width grip will incorporate your triceps but this is an anatomically unnatural position that will strain your shoulder joints. However if youre already in a wide grip and have strong pec muscles then several athletes are bending the rules by using a Japanese Style Grip to grip the bar even wider. Mark Rippetoe author of Starting Strength shows you a simple way to find the correct grip width for your bench press.
A standard bench press is done with your grip about 15x your shoulder width and your elbows flared to about 45 degrees like so. Most though not all world-class benchers bench with a wide grip. DONT GO TOO WIDE.
Military pressing with your bench-press grip may place your hands too far out reducing strength and straining your wrists. In my case the biacromial distance is 255 inches 17 inches x 15 255 inches. Grip the heck out of it.
Here your forearms are about perpendicular to the floor when the bar is in the bottom position. Heres how to determine your theoretical perfect grip width on the barbell during the Bench Press. It makes sense that a wide grip should be the strongest grip.
Extend your arms down to your sides with your thumbs facing the sides of your thighs. How Wide Should You Grip The Bench Press. Hold the bar as far down your palm as possible.
On an Olympic bar youll notice smooth marks on either side of the knurled sections. Standard bench press grip width and elbow flare. The goals of these tips video is to be short and to the point an.
I have had a few people ask me to make a video on proper bench grip width. If playback doesnt begin shortly try restarting your device. FIXING YOUR BROKEN BENCH PRESS.
Grip width is taken from the inside edge of your index finger on both sides. For instance in my case. Lower the bar to your mid-chest.
Hands inside shoulder-width 8-12 inches apart. The close grip offers the most range of motion of any Bench Press grip. In fact most of them bench with the maximum legal grip width with their pointer fingers on the grip rings 81cm apart.
Grip Width Wrist Position No Arch. How to Bench Press with proper form. In this installment of bench press tips we discuss proper grip width and why its important.
If youre a competitive powerlifter the powerlifting rules for bench press state. If the bar is too high in your hand or even in your fingers your wrist will bend backward. Stand with your feet positioned shoulder-width apart.
This grip width puts your chest shoulders and triceps into great positions to press the weight up and it uses a larger range of motion allowing for good overall muscle growth. As you grip the bar your wrists and elbows should be aligned when the weight is in the. Powerlifters cant go beyond 81cm.
You need to consider your own arm length. Lower the bar to your mid-chest. A common option for bench pressers is a position about halfway between the close and wide grips.
Grip width is taken from the inside edge of your index finger on both sides. X 15 255in. For most people this is the most comfortable width.
Heres how to Bench Press with proper form. Lie on the bench with your eyes under the bar. The beginning is a tutorial the end is a workout with IPF Classic Silver Medalist.
Grip width on bench press will depend on arm length. Proper Bench Press Grip Width The Standard Bench Press Grip.
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