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I use a grip such that my forearms are vertical at the bottom of the lift, the outside of my hands are just inside the rings. I use this as it is the most efficient position.
I do incline barbell bench, haven't done flat bench for quite a few years
Usually 6 - 10 reps
Grip is slighty wider than shoulder width so at the bottom of the movement my forearms are vertical.
To be honest I don't really think about it these days, I just do it.
I use a grip such that my forearms are vertical at the bottom of the lift, the outside of my hands are just inside the rings. I use this as it is the most efficient position.
I am not a big bloke, so its a bit wider than a "tad" for my frame. The width is chosen specifically for the vertical forearms, rather than being "wide" or "narrow".
I am not a big bloke, so its a bit wider than a "tad" for my frame. The width is chosen specifically for the vertical forearms, rather than being "wide" or "narrow".
I've been experimenting with a wider grip lately, a bit wider than shoulder. Feels much mor comfortable and I hit a PB double this yesterday without trying.
I've been trying to hit rep ranges of 2 to 8 over a few sets in each bench session. Throw in a few drop sets. It's been working well so far.
I also do CG bench every week as well as a wide grip bench.
I think if there is minimal movement at the wrist, throughout the movement, it could the key to the best posistion bio-mechanically?
To determine the optimal hand spacing..If you position your arms at the contracted position, then position your hands width so that the resistance is directly down the forearm, in that your wrist is not bent in any way.
I just make sure the forearms stay vertical and elbows aren't flaring out too far. While flaring out might be better for chest 'gains', I like my shoulders nice and protected. I prefer 5% interest over 40 years, not 10% for 2-3 years.
I have recently returned to the incline bench thanks to the wise words of Mr Bill Starr. No flat benching at all for several months. Went hard at OHP and incline, recently did a 9okg mil press & a 100kg incline press.
Jumped on the flat bench and put up a ridiculously easy 120kg with a pause.
I have recently returned to the incline bench thanks to the wise words of Mr Bill Starr. No flat benching at all for several months. Went hard at OHP and incline, recently did a 9okg mil press & a 100kg incline press.
Jumped on the flat bench and put up a ridiculously easy 120kg with a pause.
I have recently returned to the incline bench thanks to the wise words of Mr Bill Starr. No flat benching at all for several months. Went hard at OHP and incline, recently did a 9okg mil press & a 100kg incline press.
Jumped on the flat bench and put up a ridiculously easy 120kg with a pause.