Bench Press Grip

My bench has always been hard to progress, and now I'm finally back to my old weight after reducing the weight significantly as suggested by NM0Ney. Today, a friend of mine actually commented that my grip was too close, and I actually agree because my grip is only slightly wider than my OH Press, which means the grip is quite close. Well hopefully on Monday when I'm doing my 5x5 bench with a wider grip, it'll improve. I'll see how it goes in the upcoming weeks! =)

have you tried having your little finger touch the rings on the bar? i think theyre 36" apart but cant quite recall

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

yea that's where I'm using for the grip NOW.

I usually put my index finger on that ring mine might be a bit wide

Rip's book says those rings are for regulation bench presses, so that's probably a pretty good guide.  A closer grip will hit triceps more (especially if elbows point toward feet).  Wider grip hits pecs more.  At least that's how I understand it.

the wider your grip, the more potential for shoulder injury. i wouldnt go more then 32 in between index fingers

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

how close is TOO close?

lol...you have got to be kidding me.

ok, well use those rings and find out where to place your arms so that when the bar comes down to your chest your forearms are perpendicular to the ground (straight up and down)

For most people its slightly wider then shoulder width for the grip.

As far as shoulder injury, I would sat flaring your elbows out creates a higher potential for shoulder injuries.

as far as close vs wide. use your forearm/perpendicular to the floor as a guide. if its greater then 90 degree's your pushing wide, if its anywhere under 90 degree's your doing a close grip.

you can vary your wide/close grips its just a "normal" bench grip training for functional strength and size, is going to be at 90 degree's.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

ive always had my ring finger around the rings on the bar , it allowed me to tuck in and explode out alot better than a close grip did

the distance is all about where u feel strongest and secure

also i put around 12in in between your hands for clsoe grip

Well I'll update once I do it on Monday. =)...Hopefully my bench will be increasing now!

watch fitshow episode 3 with milos sarcev hell clear that **** up for you

YOU GOTTA EAT BIG, TO BE BIG!!

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Winter Bulk goal:245-250 by dec 31
Current weight: 235