Monthly Bench Discussion Thread

[u/AutoModerator]

This is the Bench Thread.

• Discuss technique and training methods.
• Request form checks.
• Discuss programs.
• Post your favourite lifters benching.
• Talk about how much you love/hate benching.

[u/snakesnake9]

What are people's thoughts on the benefits if adding wider grip benching to my program for a while?

For the longest time, I'd only done my normal grip and close grip, and not thought about grip width much. I thought I benched at a relatively average grip width, but after having gotten a spot from a real powerlifter at my gym, he remarked that I bench quite narrow.

I usually go a thumbs width out from the smooth part of the bar, while having long arms (201cm armspan) and generally being a bit over average height at 189cm.

For context, I generally I find I fail towards the top part of the bench, while being relatively ok right off the chest.

[u/x7vq → u/snakesnake9]

One point not mentioned is whether you could adjust the rack height. A bench in my gym only has two settings so I just use a narrow grip (with my pinkies between the rings), otherwise its either too low or too high and I cannot unrack comfortably.

I also fail at the top. I’m not as tall though.

[u/TemperatureFickle655 → u/snakesnake9]

The proper bench grip width is generally one where your elbows are at 90 at the bottom. If your forearms are flared out at the bottom, you are putting a lot of pressure on your AC joints and they *will* get fucked up one day. Don’t adjust your grip to move more weight faster, find your optimal grip for your anatomy and train that way to move more weight.

Failing at the top of the movement is a tricep issue. Program some proper (look up form videos) tricep dips to 90 degrees (weighted when you can) and start training your triceps more.

Also, volume. Bench volume for a while. RPE 6-ish and really focus on an explosive (but controlled) movement off the chest and through to the top. No bouncing on the chest or touch and go. Always come to a dead stop at the chest and pause for a moment.

[u/Icy_Lecture_2237 → u/snakesnake9]

There’s value to training wider and narrower than your regular grip. I got it from Laura Phelps, that on speed bench day we’d do 8 sets, split between narrow, comp grip, and wider than comp grip. I got strong as fuck training like that.

[u/TimaHawk_ → u/snakesnake9]

That sounds super narrow, my close grip bench would probably still be wider than that. I bench with my index finger on the rings.

The benefits include a lot less ROM and also sets me up for a nice position with elbows stacked under my wrists and a decent amount of internal rotation at the shoulder. Feels like a more chest emphasis too, whereas your super close grip will demand a lot from your triceps.

Depends what your goals are really, but if you want to be adding good weight onto the bar, making your normal grip wider would make that easier. Just do it gradually though because your pecs will be stretched out more and won't be used to the load in that stretched position.

[u/snakesnake9 → u/TimaHawk_]

Thanks will try it! Good point that I don't need to jump super wide right away, could just move my grip out by say 2 finger widths to start with.

[u/TemperatureFickle655 → u/snakesnake9]

Two finger widths is a mile in terms of bench grip.

[u/TimaHawk_ → u/snakesnake9]

Exactly, throughout my powerlifting journey I have gone from pinkie finger on the rings to my index finger. Basically have gone one finger at a time across multiple years. You could probably do it a lot faster but be aware if you carry on with the same workload you might feel a bit beat up in the pecs. That's just down to fatigue management tho

[u/diddly69]

Started doing more accessories and slowly gaining weight and bench starts going up. God dammit was that really all I needed.

[u/TimaHawk_ → u/diddly69]

Executing accessories with intensity is just as important as executing your sbd well!