Powerlifting Bench Press Grip
I spent years benching with ring finger on the rings because that s where i felt the most stable and powerful.
Powerlifting bench press grip. In the sport of powerlifting using a wide grip bench press is the default position. And if you want. With your hands just 10 12 inches apart this is similar to what you d use for the close grip bench press during arm training.
This video goes over how i define a close moderate and wide grip bench press the key overall points with any grip width how to change your competition grip over time and how to program assistance exercises and accessory work when changing your grip width. In this bench press form analysis we ve established that the best way to bench for the purposes of powerlifting the way that both minimizes range of motion and the relevant leverage on the system includes as wide of a grip as possible and as big of an arch as possible. This video goes over how i define a close moderate and wide grip bench press the key overall points with any grip width how to change your competition grip over time and how to program assistance exercises and accessory work when changing your grip width.
Athletes use an ultra wide grip. Meaning that taking a different approach to your press positioning could seriously accelerate chest development. The grip we use when we bench ultimately determines which muscles work the hardest.
It hits the triceps dead on and targets the inner pec fibers especially well. Here we ll break down the four essential set ups any self respecting dench dude needs to know. In fact it would be somewhat strange to see a world class bench presser use a narrow grip.
Here the forearms are not perpendicular to the floor. What s the difference between a close moderate and wide grip bench. Optimizing your grip for a raw press will not only lead to a greater press it ll keep you on the bench and off the therapy table.
Most powerlifters arch during the bench press for these reasons and it would be advantageous for anyone looking to compete in powerlifting to implement this style of benching. For reasons put forth there the wide grip arched back bench press will be considered the optimal and preferred technique for the purposes of powerlifting for the remainder of this article. This is because powerlifters want to optimize for the least range of motion as possible when lifting a maximal weight.
Raw lifting and geared lifting are two different lifts and need to be treated as such. They form a slightly acute angle less than 90 degrees. What grip width should you use when benching.
What grip width should you use when benching. In other words this powerlifting style bench will be our base model going forward. Using the ultra wide grip used by geared lifters can lead to stagnation and possible injury.
As i got older my bench grip got narrower.
