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  1. #1
    Steven7's Avatar
    Steven7 is offline Associate Member
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    Bench grip width

    Hey guys, What width do you usually grip the bar when benching?
    I've always used about 6 inches wider than shoulder width.
    Is that too wide.
    Someone suggested shoulder width could be better for building mass.

  2. #2
    BodyMechanic's Avatar
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    i used to go 6 inches wider than shoulder width, and i stalled on my progress for years. Last year i started going a couple inches less and it made a big difference, on my lifts and the size of my chest. I think it made my shoulders overpower my chest before i switched.

  3. #3
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    I feel that the farther away my hands are the more it works chest and the closer they are the more it hits the shoulders.

  4. #4
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    i go just wide enough so that my hands don't hit my chest when i touch the bar to it.

  5. #5
    Steven7's Avatar
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    Thanks guys, I'll try and bringing my hands a bit closer in and see how it goes.
    My chest has been getting left behind slightly. Hopefully this will help.

  6. #6
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    keeping your hands close forces you to keep your elbows tucked. Flaring your elbows out is what causes most people shoulder pain.

  7. #7
    Hypertrophy's Avatar
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    Research shows that you are your strongest at 165% of your Bioacromial Breadth. Basically measure from shoulder to shoulder and multiply.

  8. #8
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    Being skinny and lean I never really saw any major results until I started going wide... real wide.

  9. #9
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    Thats pretty crazy man, 6 inches past shoulder width... You're either a) going to pop youre shoulder out as you gradually move up the weight b) pop your shoulder out and tear your rotator cuff or c) build your shoulders but no chest...Go shoulder width, further will build your shoulders or possibly hurt you, and too close is for your triceps mainly.

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