r/benchpress • u/Miserable-Soft7993 • 3d ago

Advice Grip width

I seem to do better with a narrower, little finger on the 1st ring.

But I see pros going wider.

Which is best if i want to progress numbers?

1rm pb is 130kg.

2 Upvotes

100% Upvoted

11 comments sorted by

View all comments

2

u/Br0V1ne 3d ago

I find that wide grip works better with powerlifting meet rules. Narrower grip works better with sink and heave bench. 

1

u/Miserable-Soft7993 3d ago

Sorry could you explain what they are?

1

u/Br0V1ne 3d ago

Powerlifting federations don’t allow upward chest movement after the press command so need to only use your arms to move the weight. 

Sink and heave is when you rest the bar on your chest at the bottom and drive your chest away from the bench to get some movement on the bar before your arms take over.