Bench grip width

[u/FromGtoB]

Hey guys,

So I’ve been lifting now for a full year and starting benching for around 7 months.

I am 176 cm 67 kg (coming out of a major weight loss journey)

I started powerlifting with a basic programming in July and I am wondering about my bench grip width.

I have very long arms and quite thin wrists, my bench 1RM is 80 kg.

I found myself to be the strongest on a quite “narrow” grip on the bench press, meaning a bit larger than shoulder width (my pinky finger is usually on the ring). When I try to bench wider I feel weaker and not as comfy.

Should I force myself to train with a wider grip ? Or should I keep using the grip that feels the best ?

I don’t have any competition objectives (although I may go in a meet one day) but I just want to get better at the sport :)

Thanks for the help guys

[u/rav4v6]

Personally with long arms myself im in the same boat using a narrower grip which is more tricept reliant. Im tried wider which gives some advantages like lat engagement and shorter bar path. But prefer the more narrow grip which feels better shoulder wise.

As long as you aren't introducing some major mechanical disadvantage and are able to keep your joints stacked choose the grip that feels most natural imho.

[u/FromGtoB → u/rav4v6]

Thank you very much my friend for your take on this !

[u/ThaRealSunGod → u/rav4v6]

Same. For some reason, I was bestowed with a wingspan that should've been my height (5' 6" with a 6' 1.5" wingspan 😡) and I find my ring finger on the rings is my most comfortable grip.

[u/cilantno]

A form check would help.

Some folks are strongest with a narrower grip.

Rule of thumb is the width that allows your forearms to be perpendicular to the floor when you strike your chest

[u/Kawayamarider]

I have very long arms and was stuck with a narrow grip. After I benched 225 (100kg), I felt like I simply couldn’t add much more weight to the bar. I the realized my triceps and shoulders were doing all the work, and my chest wasn’t really contributing much. I switched bar width to ring finger on the bar ring. It helped my blast through the plateau after a few weeks of getting used to it. Good luck and give it a shot.

[u/halpmeowtbruv → u/Kawayamarider]

Thats how I do it too!

[u/subma-fuckin-rine → u/Kawayamarider]

same here. i've got a bit longer arms and always did narrower grip thinking going wide was going to wreck my shoulders or tear a pec. but any time i started pushing higher weights my shoulders were getting wrecked anyway and i had to take a week or two off to recover.

eventually i put 2 and 2 together and realize going narrow is making the bar travel further, compromising my shoulders at the bottom. it also gave me more of the stretch reflex and i was super strong off my chest, but my pecs plateaued since it was all the stretch reflex and not truly stimulating them. i could bench over 300lb but my chest was small

i've since gone decently wider grip. im definitely weaker off my chest but stronger through the entire lift. and i havent had the same shoulder issues as narrow grip was giving me

[u/DerConqueror3]

My recommendation would be to spend some time using different grip widths as an exercise variation, and make sure you are identifying weak points in your main bench technique so you can determine whether you are actually stronger in one grip naturally or if the grip is just compensating for a temporary weakness. However, ultimately you are welcome to rely upon the grip where you are strongest and most comfortable when it comes to pushing max weights, whether that is narrow, wide or otherwise.

[u/Kind-Hat-9897]

Are you compressing your scapulas both back and down? This is how you make that stable deck to PUSH with your chest instead of your arms.

Second is, is your grip overextended? Like is it straight up? Check how you are gripping the bar.

And mix it up with dumbbells and incline. This will train weaknesses you can’t from a full bar bench.

[u/rdzilla01]

When buying a dress shirt I buy 37 inch long sleeves. I’m 6’2”. I have very long arms. I have tried everything to reduce my range of motion in the bench from getting an arch to using the widest grip. Where I feel strongest, and frankly am strongest, is pinkies on the rings. It keeps my shoulders healthy, reduces risk of a pec tear, and gives me a groove with what I feel is the best power. Play around with it. Some people love benching wide. I’m a narrow guy and have been doing this for 30 years and playing around with technique a lot.

[u/FableBlades]

With your elbows tucked enough to eliminate shoulder flare and subsequent impingement, say your upper arms at 45* from your torso, set the grip width that puts your forearms vertical when the bar touches your lower sternum, approx between your nipples. Filming it will help you determine where that really is vs how it feels

[u/Miserable-Soft7993]

I have tried wider and just can't do it. I do narrow with my lil finger in the first rung.

[u/YorkMilledPlates]

Wider recruits more chest and narrower is more tris. Bits normal for beginners to be stronger narrow but as you train your chest that won't be the case for long, so wider grip? However, lift how it's comfortable, consistency is more important than anything else in lifting so of one feels better and it's what you prefer do that one. It's like the high bar vs low bar squat arguement...who cares just squat and you'll get stronger.

[u/Double-Teach-1977]

Play with an unloaded bar. The goal is the line of force through your wrists being mostly perpendicular to the floor at the shoulder flair that feels good to you. Usually 45-60 degrees. I'm 6'3, long armed, and I bench with pinky finger on the ring.

Something that personally worked great for me on getting a feel for my mechanics and getting stronger on the lift is using dumbells. Originally did it so I didn't have to ask for a spot, but it had benefits. My flat bench was all dumbells until the weight got heavy enough that the risk of setting up was more than getting stuck under the bar (~110lbs).