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  Click here to go to the first staff post in this thread.   Thread: Medium grip bench press vs Wide grip

  1. #11
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    Thats my grip. Doesnt look particularly wide. Haha. But it is. Im Just getting wider i guess haha
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  •   This is the last staff post in this thread.   #12
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    I usually bench with the middle finger on the ring, that's just where it feels comfortable but would be a wider grip for me personally.

    If that is medium, narrow or wide really depends on how broad your shoulders are IMO. Medium grip to me is shoulder width, wide is about a hand width outside of that and narrow the other way. Can always go to extremes if you're not competing

    As the others are saying, if you're competing, it's probably in your best interest to get comfortable with it as wide as you can to reduce that ROM. If it's just for building strength or muscle mass over the long term, then I'd suggest varying it every now and then or just doing what feels comfortable.
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  • #13
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    I bench really narrow. Index fringers on the smooth middle bit of the bar. Just feels better for me.


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    Thanks guys, flat Bench today does feel more comfortable wider than incline bench grip.

    That's a great writeup by sticky as well. Getting tight as possible certainly makes the bar feel alot lighter. Getting the shoulders back as part of the setup really allowed a painless experience for my dodgy shoulder too.

    I'll experiment more when my program takes me into heavier weights and try a few grips.


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    Quote Originally Posted by Lifter_Dan View Post
    For wide grip I mean the IPF one finger touching the ring - i.e. the index finger.
    Ring finger on the rings feels most comfortable for me as well and is what I used to use.
    Interesting bigger guys can benefit closer, do you mean bigger as in 105s or bigger as in 120+?

    I like the idea of saving the shoulder too though, longevity is important.

    Bigger as in not 50kg. Its not an absolute. If you check out IPF light weight men, the japanese guys have an insane spread, more so as their shoulder width is smaller at that bodyweight.

    Check this out:




    As opposed to:


    Last edited by WoodyAllen; 09-07-2017 at 01:47 AM.


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    Yep makes sense.

    Daiki is a freak, I heard he trains bench 5-6 times a week. He doesn't seem to have extremely short ROM but is just so much training he has to be good at it.


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