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A common option for bench pressers is a position about halfway between the close and wide grips.

Width of a bench. An analysis conducted by lehman 2005 on the muscles recruited in different styles of bench press showed that a wide grip bench press recruits the pec muscles twice as much as the triceps when compared with a shoulder width narrow grip. And the best grip for overall pec development is the one you re comfortable doing again and again. Vertical forearms most effective way to bench press.

2x shoulder width distance for wide grip bench press. For most people this is the most comfortable width. Some outdoor benches provide continuous seating such as benches surrounding a fire pit or connected to the inside of a deck railing proving that the width is limited only by your imagination and the space available in your backyard.

Grip too wide forearms are angled. The bench should be at least 51 inches wide if you plan on having two people sit on the bench but it can be 60 inches or more. Here your forearms are about perpendicular to the floor when the bar is in the bottom position.

Grip the bar with your pinky inside the ring marks of your bar. Bench length per person will of course vary depending on the size of the people involved.

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